--- title: "Weight Loss Coaching for Sustainable Fat Loss & Lasting Results - mytribe" description: "Tired of fad diets? Get personalized weight loss coaching from a holistic health coach. Achieve sustainable fat loss with a custom nutrition plan based on real food. Start your transformation and get lasting results without starving. Book your consultation today!" canonical: https://mytribe.in/nutrify.with.nidhi/personalized-weight-fat-loss-coaching last_updated: 2025-12-29 --- # Personalized Weight & Fat Loss Coaching in Bengaluru By [Nidhi Nigam](https://mytribe.in/nutrify.with.nidhi) · I help you lose fat and keep muscle with a nutrition and movement plan built around your lifestyle, without crash diets or cutting out your favorite foods. ## Locations Online consultations and at clinics in JP Nagar & Kanakapura Road, Bengaluru ### Visit at - Visit clinic at Kanakapura Road, Bengaluru (Close to Konanakunte Cross Metro Station, Yelachenahalli, Vajarahalli, Uttarahalli, Kumaraswamy Layout, Thalaghattapura) - Visit clinic at JP Nagar 7th Phase, Bengaluru (Close to Puttenahalli Lake, Brigade Millennium, Arekere, JP Nagar Metro Station, BTM Layout, Bannerghatta Road) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### Single Session Health Audit 60-minute deep dive into blood reports and body composition to create a strategic roadmap without weekly follow-ups. Typically ₹2,800-3,500 per session (estimate) #### Session Scope * 45 to 60 minute consultation with Nidhi Nigam or senior associate. * In-person meeting at JP Nagar or Video Call. * Clinical analysis of client-provided blood work (Thyroid, Insulin, Lipid). * Body Composition Analysis using clinical grade machine (Offline only). #### Strategy Deliverables * Audit of current 24 hour food intake to find hidden calories. * Identification of weight loss blockers like stress or sleep. * Broad dietary framework and elimination guidelines. * Note: Weekly meal plans and ongoing chat support are excluded. ### 90-Day Weight Loss Coaching 12 weeks of weekly customized diet plans based on home-cooked food with daily WhatsApp support for course correction. Typically ₹21-28K per 3 months (estimate) #### Nutrition Planning * Weekly or Bi-weekly diet chart revisions based on results. * Focus on home cooked meals (Roti, Dal, Sabzi) without exotic ingredients. * Customization for Veg, Non-Veg, or Jain preferences. * Access to healthy versions of comfort food recipes. #### Concierge Support * Priority WhatsApp support for instant query resolution. * Weekly scheduled calls to review measurements and digestion. * Custom guides for weddings, festivals, and vacations. #### Lifestyle Changes * Audit and removal of unnecessary supplements. * Guidance on sleep hygiene and water intake protocols. * Advisory on step counts and strength training. ### 6-Month Medical Nutrition Therapy 24-week specialized clinical program for PCOS, Thyroid, or Diabetes focusing on hormonal balance and report-based tracking. Typically ₹38-48K per 6 months (estimate) #### Clinical Strategy * Analysis correlating blood parameters with physical symptoms. * Nutrition adjusted to menstrual phases for hormonal management. * Inclusion of functional foods like specific nuts or teas. #### Long Term Integration * Reverse dieting techniques to prevent weight regain. * Education on reading food labels and cooking oil selection. * 24 weeks of monitoring to cement lifestyle reflexes. #### Specialist Support * Priority access for managing sudden health flare ups. * Review of blood reports every 3 months to track reversal. * Guidance on adapting patient meals for the whole family. ## About Personalized Weight & Fat Loss Coaching ### Real Talk, No Nonsense Sach bataun (to be honest), I’m not here to push crash diets or detox fads. Seen too many people go through that cycle and end up worse. My approach is simple: science-backed, practical, and meant for real life. ### What I Actually Do - Focus is on fat loss, not just dropping weight. Muscle retention during weight loss is key, because muscle keeps your metabolism ticking. - “Eat smarter, not less” is my motto. No starving, no cutting out your favourite foods forever. - Every nutrition plan is built around your body, your routine, and what you actually like to eat (veg, non-veg, whatever works for you). - We’ll create a healthy calorie deficit diet, but nothing extreme. You’ll learn how to get enough protein, balance meals, and time them right. - Movement is non-negotiable, but we’ll keep it doable. Strength training a couple times a week, some fun cardio, and simple habits like daily steps or post-meal walks. - Sleep and stress? Both matter. We’ll work on getting you proper rest and finding easy ways to manage stress, like yoga or just a walk. ### Who This Is For - If you’re tired of yo-yo dieting and want a sustainable fat loss plan, this is for you. - If you’re confused by all the advice out there, I’ll help you cut through the noise. - Special focus on weight loss for PCOS and thyroid, diabetes, menopause, or just lifelong health. - We’ll use the 80/20 rule: mostly disciplined, but you still get to enjoy life. ### What You’ll Get - Body recomposition coaching: lose fat, gain strength, and actually see your body change. - Learn to read your body, understand nutrition, and build habits that last. No guilt, no shortcuts, just real results. ## Highlights Browse through Nidhi Nigam's best work. ### [Featured](https://mytribe.in/nutrify.with.nidhi/personalized-weight-fat-loss-coaching/featured) - [Video: It's not about weight loss, it's about fat loss. I don't believe in crash diets or shortcuts that harm your health. My focus is on a sustainable, science-backed plan to help you lose fat, retain muscle, and build a lifestyle that gives you permanent results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8144e66c-32cc-4255-a96f-006399224119) - [Video: At 45, I'm the healthiest I've ever been, but I wish I knew these five fat loss secrets in my 20s. I'm here to help you avoid the mistakes I made, like relying only on exercise or falling for trendy diets, and guide you toward what actually works for long-term health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0b32e7fc-5ae9-4d46-a924-a8f46397558b) - [Video: Fat loss starts on your plate. Here’s my simple method for plating your meals to ensure you get the right balance of protein, fiber, and carbs. This technique helps with natural portion control and keeps you full, making your fat loss journey easier.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b8f19b7-8e54-4dd0-88b0-07b8324de299) - [Video: This is Tejaswini, a 27-year-old entrepreneur who lost 12 kgs in just 4 months with my personalized coaching. Her transformation is proof that with the right guidance and dedication, you can achieve your health goals without starving yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1826bf9-718e-417e-9f69-587e061760a7) - [Video: Managing a condition like diabetes is not just about what you eat, but also how and when you eat. In this video, I rate common eating habits and provide practical, science-backed tips to help you control blood sugar levels effectively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/913ffb62-4102-4171-be7b-84b51da44772) - [Video: Are you eating clean and working out, but the fat just isn't budging? It might be the small habits you're overlooking. I break down the three silent roadblocks to fat loss: overeating "healthy" foods, chronic stress, and not moving enough throughout the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19561f64-2131-49fd-ab32-e88c13841957) - [Video: Who says you have to give up your favorite foods to lose weight? This high-protein, gluten-free moong dal pizza is a perfect example of how I teach you to make smart swaps. You can enjoy delicious food without the guilt.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bad9c1a6-d58e-42d7-b3b1-3d1da6bd8ddc) - [Video: A strong core is the foundation of a fit body. This is an intense core workout I recommend to my clients to build strength and accelerate fat loss. Movement is a key part of my coaching for achieving true body recomposition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43699183-6897-4929-8544-a4ef6b717efc) ### [Client Transformations](https://mytribe.in/nutrify.with.nidhi/personalized-weight-fat-loss-coaching/client-transformations) - [Video: This is one of my client's incredible transformations. By focusing on a balanced vegetarian diet and consistent habits, she was able to get fit and healthy. If you're ready for your own transformation, my weight loss workshop can guide you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/853da85e-17f6-4a5f-a68b-7ad0aa681036) - [Video: Meet my client Tejaswini, a young entrepreneur who lost 12 kgs in 4 months. Her journey shows that a sustainable, balanced strategy is more powerful than any fad diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1826bf9-718e-417e-9f69-587e061760a7) ### [Myth Busters: Sach Aur Jhooth](https://mytribe.in/nutrify.with.nidhi/personalized-weight-fat-loss-coaching/myth-busters-sach-aur-jhooth) - [Video: Does ghee make you fat? No, overeating everything else does. I explain why healthy fats like pure A2 ghee, in moderation, are essential for your hormones and metabolism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d06ea088-b782-4aa8-a0b0-e1fad9ed21b5) - [Video: Stop thinking apple cider vinegar will magically melt fat. While it has benefits for digestion, it's not a weight loss solution on its own. Real fat loss comes from a consistent calorie deficit and healthy habits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a561136-6092-4a3c-ae8b-591c3985f5aa) - [Video: Is "baasi khana" (leftover food) unhealthy? Science says otherwise. I explain the concept of resistant starch and how cooled rice, roti, or potatoes can actually benefit your gut health and blood sugar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30100369-38e0-4a7d-b12a-1f0fe26bafd6) - [Video: South Indians eat rice daily and stay fit, so why can't you? The secret isn't avoiding rice; it's balancing it with fiber, protein, and healthy fats. Learn how to enjoy rice without the guilt.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36d9cb90-5843-443d-b57a-41fd316873fe) - [Video: An apple has more sugar than three Oreos, so why is it healthier? The answer is fiber. I explain how your body processes natural sugar with fiber versus refined sugar, and why it matters for your energy and cravings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/012cf86f-ecbd-4281-bedf-90c37cd33c07) - [Video: If you think brown sugar is a healthy alternative to white sugar, you've been fooled. I break down the nutritional reality and explain why moderation is more important than the type of sugar you use.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/380a8a0f-e3d8-4310-b524-a191383cf4a7) - [Video: Are "healthy" packaged foods like flavored yogurt and brown bread actually good for you? In this video, I rate these common items and expose the hidden sugars and marketing gimmicks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a3ad9a7-dedd-4069-8665-b7c3b069ddd9) - [Video: Is your trendy matcha latte a health drink or a sugar bomb? I reveal the truth about café-style matcha and how to get the real antioxidant and energy benefits from this powerful green tea powder.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e5b3253d-2c98-4dea-91cd-7efab642c3d5) - [Video: Do you think foods like dal and peanut butter are high in protein? You might be surprised. I reveal the actual protein content in these popular "protein-rich" vegetarian foods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ead743fe-9a69-4a73-b76c-20b94e03cac6) - [Video: Can eating mangoes make you fat? Let's bust this summer myth once and for all. I explain the calorie math and why no single food can make you gain weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b68482aa-0ded-41d2-ac16-87620f91c0be) - [Video: Is that protein bar a healthy snack or a glorified candy bar? I uncover the truth about the low-quality protein, hidden sugars, and synthetic fibers in most commercial protein bars.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/faf70fcf-e311-4ab0-8fdf-7dc441c872b9) - [Video: Is Diet Coke poison? Let's have some real talk. I break down the science behind artificial sweeteners like aspartame and explain the safe limits, so you can make an informed choice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4536419a-e8ac-4e9e-b808-305f00868ee2) - [Video: That moment when someone proudly says they've given up rice and roti to lose weight. Here's my reaction as a nutritionist who knows that cutting out entire food groups is not the answer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef5b2cee-5614-442a-aec1-39c8b173288a) - [Video: Eating healthy but still feeling bloated and tired? The problem might be your omega-6 to omega-3 ratio. I explain this silent trigger of inflammation and how to fix it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4652ca3a-8093-4fda-9f00-fb6ca4781a09) - ![Myth: Brown bread is always healthy. Reality: Most are just white bread with caramel coloring. I teach you how to read the label to find a true whole-wheat option.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd30a2ae-d40a-4afb-aa61-4a1d2b0428f6) - ![Myth: Cooking in olive oil is best for Indian food. Reality: Olive oil has a low smoke point. I recommend ghee, cold-pressed mustard oil, or coconut oil for high-heat cooking.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/76470229-ddb8-42ca-9482-0a65c63dc1be) - ![Myth: Dal has enough protein. Reality: One bowl of dal has only 6-7g of protein. I explain how to combine it with other sources like paneer or eggs to meet your daily needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ca8b60d-709b-4828-826c-a95095e7127e) - ![Myth: Skipping breakfast helps you lose weight. Reality: It can slow your metabolism and lead to unhealthy choices later. A balanced breakfast is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7cf22b31-5654-4f20-b8c5-53130c86ea4e) - [Video: Does vada pav have 9 grams of protein? Let's get real. While it's a beloved comfort food, it's not a health food. I break down the facts about its nutritional value.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/459d907d-7b61-4d04-9f3c-b039fc1b2006) - ![Fact Bomb #1: Eggs are summer-friendly. Eating eggs in the summer won't cause heat-related issues. Enjoy this protein powerhouse year-round.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a273ef75-af9e-438a-ae60-c039cba2a02e) - ![Fact Bomb #3: Bananas don't cause colds. Colds and coughs come from viruses, not fruit. Don't blame the banana for your sniffles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fdde957-e1ec-42e4-8b08-a9af01e0da6b) - ![Fact Bomb #5: Organic doesn't always mean healthier. The nutrient levels are often the same. I advise choosing fresh, local, and seasonal produce instead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ddc8360-abf2-4fe9-8d08-aa34191e7f2c) - ![Fact Bomb #2: Red wine is not a health drink. You'd need to drink liters to get any real antioxidant benefit, and the alcohol risk is far worse. Stick to red grapes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5138872a-98c8-403c-a0b6-6090e9f14204) - [Video: A tragic story of an 18-year-old who lost her life to a random YouTube diet highlights the dangers of diet culture. This is a reminder to stop following fads and seek expert guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9dc80928-9432-4d70-8081-d42d2c9d6b44) - [Video: White rice or brown rice, which is healthier? I break down the differences in fiber, nutrients, and arsenic levels to help you decide what's best for your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/367d92ee-d9a6-44c9-bfac-d18b72671c04) - [Video: Do carbs make you gain weight? It's not the carbs, but the type of carbs that matters. I explain the difference between refined and complex carbohydrates and their impact on your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c08a3e44-a847-4373-9fdf-dcc9f28f478a) - [Video: As a nutritionist, there are certain "protein" sources I rarely recommend. This video lists foods like deep-fried chicken and processed meats that are best avoided.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25cdd260-4a07-4f51-86d5-f4bb2902f6c3) - [Video: These foods look healthy, but are they? I expose common deceptive foods like multigrain bread, protein drinks, and flavored yogurt that can sabotage your health goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/419e2fe2-6b93-413f-a4de-a61fadbe8842) - [Video: Is brown sugar healthier than white sugar? This is a common myth. I explain why both are nutritionally similar and why moderation is the real key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02464e8b-21a8-4deb-a1db-f20bcb331f70) - ![Nutrition Myth: "No-fat" or "low-fat" means you can eat without worry. Fact: Always check the serving size and calorie content. These products are often loaded with sugar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a90ef77d-c27a-49eb-868f-51597175fd0d) - ![Nutrition Myth: You must avoid all fats to lose weight. Fact: Healthy fats are crucial for managing weight and overall health. It's about the right amount and the right type.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a60cfe4-a0d2-42bf-af83-30b7dae4e9e0) - ![Nutrition Myth: Cut back on all carbs to lose weight. Fact: Cut back on simple carbs, but keep complex carbs like millets and whole grains on your menu for sustained energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14e18d0d-3663-4b81-8bcd-1ea77be9e5cd) - ![Nutrition Myth: A plant-based diet can't fulfill protein needs. Fact: You can get complete proteins by combining different plant foods. Diversity is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/999ef1cd-23a2-425e-afaf-3cdd082070bb) - [Video: A reality check on store-bought ginger-garlic pastes. Many contain wheat, preservatives, and other fillers. I always recommend making your own at home for purity and flavor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9902cbb8-30e4-4731-89d7-1d881d7c4773) ### [Healthy Recipes: Taste Bhi, Health Bhi](https://mytribe.in/nutrify.with.nidhi/personalized-weight-fat-loss-coaching/healthy-recipes-taste-bhi-health-bhi) - [Video: My husband wanted a festive dessert, so I created this Merry Berry Christmas Bliss. It tastes like cake, takes 10 minutes, and is made with hung curd, berries, and walnuts. A perfect guilt-free indulgence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67130f2d-69e9-4512-8127-ec1ac0561e6d) - [Video: A healthy Oats Banana Cake made in the air fryer in just 10 minutes. This is a perfect quick breakfast or a guilt-free snack to satisfy your sweet cravings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bfa70966-5930-4d14-9b82-0638dd365e5e) - [Video: Craving garam garam tikkis in winter? Try my high-protein cutlets made with paneer, black chana, and beetroot. They are cooked on a tawa for a crispy, guilt-free snack.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/92151f35-beee-4e50-be1f-504e4d1308ff) - [Video: Make a guilt-free burger at home with this no-bread, high-protein chickpea bun. It's soft, fluffy, and ready in just four minutes in the microwave.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5eee7296-cd18-4b4a-912f-4c34cc5b035e) - [Video: For Diwali, I gave the traditional besan laddu a modern, healthy makeover. These fit festive laddu cakes have the same nostalgic taste but with an added element of health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8dcfeabb-907a-4d37-a3f7-1f05328d2d47) - [Video: Skip the KFC paneer pops and make this healthier, air-fried version at home for your next party. They are crispy, delicious, and sure to be a crowd-pleaser.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36a2b7b8-e9a2-4675-9fb9-beeab29f0099) - [Video: Fasting and no time for elaborate recipes? This Aloo and Shakarkand Bhujia is a nutritionally balanced fasting meal, ready in 12 minutes, combining complex carbs with protein from curd.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a7272c01-47b0-486f-b057-27fdbb2d9e69) - [Video: Ditch oily market chips and make these homemade vrat-special banana chips in the air fryer. They are crispy, golden, and a perfect guilt-free crunch for your fasting days.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c3ec1fba-fe89-48d9-96c7-3f7781a83e93) - [Video: Fasting food doesn't have to be boring or deep-fried. This Makhana, Paneer, and Aloo Tikki is a balanced snack with complex carbs and protein, shallow-fried for a crispy texture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aef9a2d9-d522-4b77-b702-7deadde30ff7) - [Video: A super quick hack for a fasting meal. This overnight coffee-flavored curd bowl with chia seeds, nuts, and berries is filling, energizing, and packed with protein and omega-3s.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b9ff8a07-5703-4ec4-a483-8642815b5fef) - [Video: Who said coffee needs milk? This power-packed, lactose-free coffee uses soaked almonds, walnuts, and dates for a creamy, nutty, and chocolatey flavor that's low in calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ebbc9caf-c622-49bd-95b3-890aecf5cdc4) - [Video: You can eat "Nutella" and still lose belly fat. Here's my healthy, fat-burning version made with dates, chia seeds, and cocoa powder. It's sweet, satisfying, and simple to make.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0b6055a-5d28-49bb-ad94-70c624e29064) - [Video: Think salads are boring? This crispy mashed potato salad will change your mind. It combines crispy baked baby potatoes with a creamy, tangy curd dressing for a fun and nourishing meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e695c2de-2e40-448f-b140-28fb7761d4a5) - [Video: Want the benefits of appetite control and weight loss without the side effects? My "Natural Ozempic" drink, made with kokum and other desi staples, naturally supports the GLP-1 hormone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f346997a-403b-4263-a931-0ad960f66ee6) - [Video: This 5-minute guilt-free breakfast jar helped my client lose 5-7 kgs in a month. It's a dessert-like meal with no refined sugar, high in plant-based protein, and under 300 calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3f2857b-c8b4-4af9-98a9-418a8f65f6a3) - [Video: Craving desi mithai without the guilt? This nutritionist-approved barfi is made with bhuna chana, nuts, and jaggery. It's soft, creamy, high-protein, and digestion-friendly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/402fc9bb-ca3a-4de4-8c1e-1fcb49926d10) - [Video: Enjoy a delicious dessert that also supports your health goals. This high-protein mango mousse uses just four ingredients: paneer, mango, milk, and honey, for a creamy, guilt-free treat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1890fd30-320c-4d7e-b416-020bee3f5a85) - [Video: Rainy days call for pakode! I make peace between cravings and health with these "fit fry" pakode. Made with boiled chana and besan, they're air-fried for a high-protein, zero-guilt crunch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5af2ac14-9ed9-4c96-9eb5-ce2671ee7c6e) - [Video: My Mango Magic Cream is the perfect healthy summer dessert. Made with fresh mango, curd, paneer, and milk powder, it's rich in probiotics and calcium with no added sugar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/395406d2-f3c4-4a27-9f16-812306c4cc31) - [Video: A dessert that loves your body back. This no-sugar, guilt-free ice cream is made with makhana, nuts, dates, and a bit of dark chocolate for a pure, nourishing joy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/866d4b2b-d4b0-481c-b0da-c19852f980f8) - [Video: My summer favorite, Dahi Poha. This 10-minute recipe is fiber-rich, gut-friendly, and packed with prebiotics and probiotics, making weight loss deliciously easy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/df016818-d26f-4b63-8e75-1796a7cb383b) - [Video: For my vegetarian clients struggling with protein, I created these high-protein kababs. Made with soya chunks and chana dal, two kababs give you about 18 grams of solid protein.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1640fec3-79c8-4efb-aae5-4da3a1ed1799) - [Video: A homemade strawberry cheesecake that's both heavenly and healthy. The base is made of nuts and makhana, the creamy layer is paneer and curd, and it's topped with a natural strawberry jelly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2778621-1525-41a6-9553-6800793f2822) - [Video: Day 7 of my Navratri series: Crispy, golden cutlets. Made with potatoes, sabudana, and paneer, these shallow-fried cutlets are a healthy and satisfying fasting snack.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ba42871-625c-4c58-83c9-6dfae9a0ae27) - [Video: Day 5 of my Navratri series: A guilt-free Fruit Cream. This fasting-friendly dessert uses yogurt, dates, nuts, and fresh fruits for a creamy and nutritious treat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/239a6775-ca63-4dbf-baa3-362a2b8b5cb4) - [Video: Day 4 of my Navratri series: Sama Rice Pulao. This wholesome, gluten-free barnyard millet pulao is rich in fiber, easy to digest, and keeps you energized during your fast.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/420abb77-68f8-4562-af90-2da4b1d249d9) - [Video: Day 3 of my Navratri series: Sweet Potato and Makhana Chaat. This gut-friendly snack is loaded with fiber, resistant starch, and antioxidants to keep you full and energized.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a6fc021-773c-45c2-a89a-b6ffa8655182) - [Video: Day 2 of my Navratri series: A high-protein sandwich for your fast. Made with a sabudana-potato mix and a thick layer of paneer, it's crispy, creamy, and ready in 10 minutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/705102c9-468b-4b25-b3c8-87dd828563f1) - [Video: Day 1 of my Navratri series: Creamy, vrat-special Rabdi. This high-protein, healthy dessert is made with fresh paneer, milk, and naturally sweetened with maple syrup.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7701ea5a-b7a4-4e9e-bf5d-843cf1caa667) - [Video: A healthy and indulgent cold chocolate shake that my kids love. It's packed with antioxidants, omega-3s, and fiber from chia seeds, dark chocolate, and dates, with no milk or cream.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6abbfbce-649d-4fa8-b7b9-c147efe7cfaf) - [Video: You can have cheesecake and still be healthy. This recipe uses a base of oats and nuts, with a creamy layer of fresh paneer, for a dessert that satisfies cravings and supports your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1113fac0-86de-46d3-983d-a036f4a49576) - [Video: A perfect mix of rich flavor and nourishing ingredients. This Walnut Banana Protein Delight is packed with protein, healthy fats, and natural sweetness to satisfy chocolate cravings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/30284c9a-0446-43e3-bf45-ff9ab4570f53) - [Video: My son wanted a sweet treat, so I made these homemade strawberry pops. Using paneer, honey, cocoa powder, and fresh strawberries, they are a simple, healthy, and delicious alternative to sugary desserts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/af84bf97-8ba3-4299-9bd1-5f3b2593a942) - [Video: Ditch the daily bread and try this no-bread sandwich. Made with little millet, veggies, and curd, it's a light, filling, and fiber-packed breakfast perfect for busy mornings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17f679db-3994-4d3a-9e74-bf4c97ad6087) - [Video: My son loves crispy bhindi, but not the deep-fried version. This air-fried kurkuri bhindi is a healthy twist that's golden, crispy, and kid-approved.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/703bbb93-90e7-4794-9cdf-d2dc690a42f4) - [Video: Healthy food swaps for the festive season. Instead of gujiya, try coconut date rolls. Instead of gulab jamun, try makhana rasmalai. Smart choices can be delicious too.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0e753fb-4c89-4b9e-b459-a100b05499e8) - [Video: Looking for a breakfast that supports your health goals? This Barley Upma is rich in soluble fiber, which helps stabilize blood sugar, making it perfect for managing diabetes and PCOS.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca4909c0-5f8e-4fee-bdfb-896aa660d910) - [Video: Balance your Navratri thali with these refreshing and healthy raitas. I show you how to make three types: Beetroot Peanut, Cucumber, and Makhana Pomegranate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78c7bfed-3e90-4617-8645-1229748048fd) - [Video: A creamy, protein-packed smoothie for Navratri. My Makhana Malai Punch smoothie combines roasted makhana, paneer, curd, and nuts for a filling and healthy-fat-rich drink.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96a9ec99-12fe-4c9c-aaab-e51c220934e8) - [Video: A recipe for my "Eggcelent Herb Mayo Boost." This homemade mayonnaise uses hard-boiled eggs, olive oil, and herbs for a creamy, protein-rich spread or sandwich mix.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eca38f9f-0fc7-4856-a15b-7c9524976105) - [Video: A mithai from the heart. This recipe for Coconut Rose Petal Burfi uses fresh coconut, milk, and cardamom for a simple, homemade sweet treat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d5a514ab-4e0b-4594-9a2c-b75931c56bd0) - [Video: This laddu can help with PCOS, hair fall, and fat loss. It's made with a mix of five powerful seeds, oats, and dates, providing zinc, omega-3s, and fiber.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d971050-4a95-4c14-9ee9-a38fa9a3debd) - [Video: A perfect blend of taste and health. This Rajma Paneer and Besan Cutlet is protein-rich, lightly pan-fried, and ideal as a post-workout snack or for evening parties.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67442a14-68cd-45a1-a7c2-7d8eb08d2307) - [Video: My Black Pearl Salad is a protein-rich, gluten-free lunch idea. It combines boiled black chana with colorful bell peppers, mango, walnuts, and a curd-based dressing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7d47b21-7fec-4712-9af5-97f35b6a6557) - [Video: My Sattu Chaach is a complete protein package. This desi drink combines chana sattu with curd and mint, making it great for gut health and a refreshing, pocket-friendly protein shake.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/508f6b0b-6917-4ccb-a862-5f3d4cda43b3) ### [Managing Health Conditions](https://mytribe.in/nutrify.with.nidhi/personalized-weight-fat-loss-coaching/managing-health-conditions) - [Video: Managing thyroid issues? The right foods can make a huge difference. This video shows you what to add to your diet, like Blue Pea Flower Tea, to support hormone metabolism and reduce inflammation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c792c3c-88ec-480d-b579-e9c6285201ee) - [Video: For diabetics or anyone trying to lose weight, choosing the right grains is crucial. I rank the top 10 safest grains, from barley to quinoa, based on their glycemic index.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a966a3f6-234e-4858-9a53-895d996a3d04) - [Video: If I were to reduce inflammation in my body, this is what I would do. I share the anti-inflammatory foods to add, like fruits and healthy fats, and the pro-inflammatory foods to avoid.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6638f76-728e-499e-9c4b-23402af992dc) - [Video: Struggling to lose weight with a thyroid condition? It's not impossible. I explain how selenium-rich foods, iodine, and lean protein can support your thyroid function and boost fat burn.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2139eb63-fb7c-4aa6-8b06-42c16fe5566d) - [Video: September is PCOS awareness month. I bust common myths and share five simple lifestyle hacks, from balanced meals to stress management, to help manage PCOS symptoms.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e266e93-2fcc-4047-b48d-c393b6bf8dce) - [Video: The key to reducing stubborn belly fat is to reduce inflammation and balance hormones. I explain how to start by cutting refined carbs and adding fiber-rich, probiotic foods to your diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9735550-1a07-4405-99ab-f2c26ef559dc) - [Video: If you're struggling with belly fat, it could be a sign of insulin resistance and inflammation. I discuss the common signs, like sugar cravings and bloating, and how to start tackling the root cause.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3f74970-ef05-47f5-8105-dceb7bf59c68) - [Video: On World Diabetes Day, it's important to remember that Type 2 diabetes is largely preventable and even reversible. I share how a balanced diet, physical activity, and healthy weight can reduce your risk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60e04c44-e04c-44a7-ad81-9a220daa594e) - ![How to lose your first 5kg with PCOS: Morning routine. Start your day with methidana water, good fats like nuts, and a protein-rich breakfast to manage insulin resistance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b769c1ba-3039-44be-8b10-5b06d05bf50c) - ![How to lose your first 5kg with PCOS: Afternoon meal. Eat your rainbow! Start with a colorful salad, followed by good quality protein, cooked vegetables, and whole grains.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3ecbe39b-19b9-4592-8ab1-437c286a3583) - ![How to lose your first 5kg with PCOS: Early evening snack. A balanced snack like moong dal cheela or chana chaat can save you from overeating at dinner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba7a2148-11b7-4c3e-81c7-389345cf6b47) - ![A visual guide on how to lose your first 5kg with PCOS. This series breaks down the steps, from morning routines to pro tips, to make your journey manageable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/96306883-6efb-4490-b544-8da16d0e2a5e) - ![How to lose your first 5kg with PCOS: Dinner rules. Have an early, light dinner with a balance of macros, and maintain a 3-hour gap before bedtime.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d284e6f0-3384-475f-8423-c2336499b081) - ![How to lose your first 5kg with PCOS: Pro tips. Incorporate strength training, daily steps, post-meal walks, and don't avoid complex carbs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/885b8a78-bfb6-4a1f-a458-aeeb5786dd77) - [Video: After Vidya Balan's weight loss, everyone is talking about anti-inflammatory diets. I explain the link between inflammation and obesity and how a whole-foods diet can help.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b2baa02-e6f7-49ae-8d63-15c70d169491) - [Video: For women in their mid-40s, menopausal belly fat is a reality. I share a 5-step dietary approach focusing on low-GI foods, soy, and fiber to manage it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7d43111a-c586-4f32-970e-61a2b643ec5a) - [Video: What are the key triggers of insulin resistance? I cover the 7 main causes, from obesity and physical inactivity to chronic stress and genetics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a110f7d-3144-45fc-b119-1377b38088bd) - [Video: If you are a perimenopausal or menopausal woman, movement is your best friend. I explain how physical activity can release chemicals in your brain to help you feel good.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/28605fbf-24ac-4202-b9e6-d532274a10ff) - [Video: Is sugarcane juice unhealthy? Not necessarily. I break down its nutritional profile and explain why, in moderation, it can be a safe way to beat the summer heat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8bc29075-5709-4afa-868f-ebb8f03964fb) - ![For pre-diabetes, managing weight is crucial. Shedding excess pounds can make a significant difference in preventing the progression to type 2 diabetes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a54acb6-2190-4383-b4d9-3568e4fcaf55) - ![To manage pre-diabetes, managing stress is key. High stress levels can affect your blood sugar. I recommend relaxation techniques like meditation and deep breathing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4d3ce99-731c-4b11-95da-81ac513172ba) - ![Eating well for pre-diabetes doesn't mean sacrificing joy. Choose nourishing foods that make you feel good inside and out.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/212a8d17-3b58-4889-904d-43943aa74af2) - ![To manage pre-diabetes, keep moving. Making physical activity a part of your daily routine is one of the best ways to feel your best and control blood sugar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1606c042-19b7-4023-9b5c-ef53f82b1163) - ![What are the criteria for Metabolic Syndrome? This graphic explains the five key indicators, including elevated blood sugar, high blood pressure, and excess abdominal weight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61662eab-dbc4-4201-a2a4-79236ef46858) ### [Your Fat Loss Roadmap](https://mytribe.in/nutrify.with.nidhi/personalized-weight-fat-loss-coaching/your-fat-loss-roadmap) - [Video: Making big health promises and feeling lost by January 10th? This year, you don't need willpower, you need a personalized plan. Real change comes from guidance, not just motivation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa9905ed-369c-4bb8-b3c5-73155e39221e) - ![Is your weighing scale stuck? It could be due to too much salt. Extra sodium leads to water retention and can even cause overeating.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f6339dd-bb5e-4915-888d-8c17fdf12555) - ![Is your weighing scale stuck? Your menstrual cycle could be the reason. Hormonal changes often cause temporary bloating and weight gain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8716ebc9-cdbf-4b2f-a781-b300097e1921) - ![Feeling frustrated that the scale isn't moving? I reveal 8 hidden reasons, from body recomposition to lack of sleep, that could be stalling your progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f669c5aa-c034-4f4a-8877-5d3bf67a85cd) - ![Is your weighing scale stuck? It might be body recomposition. If you're losing fat and gaining muscle, the scale might not change, but your body shape is getting better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9300b46a-6e0e-443e-a827-3b559e5de486) - ![Is your weighing scale stuck? Lack of sleep could be the culprit. Poor sleep spikes hunger hormones, lowers energy, and causes more water retention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8a78324d-452f-42ce-88c3-b9e467585fc8) - ![Is your weighing scale stuck? You might not be drinking enough water. Dehydration can make your body hold onto water, leading to a higher number on the scale.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6224ee0b-1253-440a-bc51-066ea6da2a7a) - [Video: Weight gain vs. weight loss often comes down to small choices. Swapping a cheese burst pizza for a thin crust, or a samosa for bhel puri, can cut your calories in half.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22718619-2c54-4e4f-b669-877661888ec6) - [Video: I lost 3 kilos during wedding season without skipping a single buffet. My secret? Smart hacks like starting with salad, practicing portion control, and stopping when 80% full.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd33655d-238a-4e33-982a-55889750a908) - [Video: Don't make the mistake of over-training before Diwali. I share three simple hacks, like the "2 out of 3" party rule and prioritizing sleep, to help you glow guilt-free.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73ee0def-5338-4b36-93c8-2df05dac8228) - [Video: Here are 5 hacks to survive back-to-back wedding buffets without gaining weight. Learn to eat a light meal before, choose indulgences wisely, and stay hydrated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/80518879-374b-4dbb-aedc-c58c67751a78) - [Video: Don't hide behind loose clothes this Diwali. My one-month fat loss program is designed to help you lose up to 5 kgs so you can shine with confidence.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e5bb8c4e-5678-4174-aa5b-de1d403c1e16) - [Video: People say weight loss after 30 is tough, but the problem isn't age, it's simple mistakes. I cover the top three: skipping breakfast, ignoring stress, and over-exercising.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a4497678-d439-4318-8e21-aa0fd5c5bb3b) - [Video: The problem isn't the cheat meal, it's the mindset. A smart cheat meal is about balance and portion control, not turning it into a cheat day that derails your goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e8f290a-f92c-4fc9-af8c-3709fa17998d) - [Video: The silent roadblock in your fat loss journey could be portion distortion. I explain how we unknowingly overeat even healthy foods and why this awareness is a game-changer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c955a8a-fbe1-4aec-8f3a-8d28b6d5f3c9) - [Video: Your body doesn't need a quick fix, it needs consistent care. Remember, fad diets shrink your plate, not your problems. Focus on nourishment, not confusion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d34e3140-2a1c-4235-a01e-d17069267b08) - [Video: Can't afford a diet plan? Here is a free sample plan that can help you lose 4 to 6 kgs in a month by focusing on balanced, home-cooked meals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a920a1c6-6a8e-4ef8-ada9-0092e89b42a3) - [Video: Eating healthy but not losing fat? These five foods might be the problem. I explain why seemingly healthy foods like peanut butter and granola can be calorie bombs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bde718b7-57ca-42d5-b533-3994f05c4e91) - [Video: Here is my simple 5-step formula to lose weight and keep it off. It covers creating a calorie deficit, post-meal walks, a balanced workout routine, mindful eating, and quality sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f69437b-f3ad-4555-ae6b-aa0753142a42) - [Video: Struggling to lose weight? I cover common reasons why, from calorie imbalance and metabolic adaptation to stress and underlying health issues, and how to fix them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07f3582e-b262-42f4-bcb4-82ed171eaaf8) - [Video: A client came to me frustrated because the scale wouldn't move. We dug deeper and found the real issues: portion misjudgment, a slowed metabolism, and hormonal imbalances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60e6d416-e030-4e1c-951e-9c9aab2cbeba) - [Video: This visual comparison shows the difference between a plate for weight loss versus weight gain. Small changes in food choices and portions make a huge impact on calories and protein.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a68c5a3-1543-46f8-a4c4-2e18e917d2e0) - [Video: Worried about post-Diwali inch gain? Don't resort to crash diets. I share my post-festival recovery plan focusing on protein, fiber, hydration, and sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63db81da-f728-43c2-b1c7-f37fac577d46) - [Video: Want to look a little leaner this festive season? I share five simple tips, from hydration and healthy snacking to portion control and cardio, to help you feel your best.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39136bf8-cd63-4589-837e-34b8e3ba53e0) - [Video: Want to lose a few kilos before the festive season without torture? I share my most effective tips, including focusing on a balanced diet, daily exercise, and good sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6aaa5cc3-49d8-45ec-9db0-4a31946a6520) - [Video: Part 2 of why you aren't losing weight. I discuss two more mistakes: having unrealistic expectations and being fixated on the number on the scale.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b207be6b-f9e5-4aaf-b262-c13a595b7d0f) - ![A better approach to weight loss is to ditch crash diets and focus on building healthy habits. Sustainable success comes from prioritizing fat loss while protecting muscle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5720fb36-4408-42e7-a3df-5d981f5f9644) - ![The hidden cost of quick weight loss is a disrupted metabolism. Repeated cycles of weight loss and regain can make it harder to lose weight in the future.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b763164c-f8c6-4a12-b618-4c8c4fefa0e8) - ![When you regain weight after dieting, it's often fat, not muscle. This slows your metabolism and hinders future weight loss. Building muscle is key to breaking the cycle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7aaec1cd-aad8-40e7-9e2d-342c85897966) - ![Rapid weight loss often prioritizes muscle breakdown over fat loss. This decreases your metabolic rate, making long-term weight management more challenging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/43202fea-6003-4860-8008-6fcd19e7c060) - [Video: Part 1 of why you aren't losing weight. I discuss three common mistakes: choosing "low-fat" foods, not eating enough fiber, and eating too many or too few calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6d3ccf9-40e6-4f8f-aea5-06e49721a6f1) ### [The 15-Day Weight Loss Challenge](https://mytribe.in/nutrify.with.nidhi/personalized-weight-fat-loss-coaching/the-15-day-weight-loss-challenge) - [Video: Welcome to my 15-Day Weight Loss Challenge! If you're tired of confusing diets, I'm here to share simple, healthy plans you can make at home to lose 3 kgs. Let's dive into Day 1.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c50f490-f61f-4445-bea3-cb88c7903a90) - [Video: Day 1 of the challenge is complete! Today's plan included methi-seed water, vegetable poha, and a light dinner of clear soup and besan chilla. Stay tuned for Day 2.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b04dd934-9de8-4222-9a51-a5d7fa1f4997) - [Video: Welcome to Day 2. Today's plan features jowar upma for breakfast and a light tomato soup with moong dal chilla for dinner. Follow along so you don't miss Day 3.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8942c371-6f9e-40e0-a934-376427603df0) - [Video: Day 3 is here! We're having oats upma, a lunch of rajma and roti, and a wholesome dinner of vegetable dalia. Keep up the great work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0fe8ddc9-ec38-4667-a52a-bc17a7333c6b) - [Video: Good morning, Day 4! Today's plan includes a protein-packed besan chilla for breakfast and a super light dinner of clear vegetable soup with steamed sprouts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf7f5e06-f6df-4cd1-959f-5ce639ce0bf0) - [Video: Day 5: You've made it through almost one-third of the challenge. Today's menu includes a paneer paratha for breakfast and palak soup with sautéed paneer for dinner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5baa400e-c716-4a80-9135-a95ff7d4f5a4) - [Video: Day 6 of our series. Consistency is the secret ingredient. Today's plan includes vegetable poha and a light dinner of palak paneer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b1a39836-ac28-4be4-a090-d95d71e016ca) - [Video: We've completed an entire week! Day 7 starts with a refreshing mixed sprout salad and ends with a hearty bowl of clear vegetable soup with tofu.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b6dcaf46-f90d-4b89-a740-720e451a55a9) - [Video: Day 8 and the start of a new week. Today's menu features a protein-packed moong dal cheela and a delicious dinner of grilled paneer with sautéed vegetables.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a948f74-2e88-44d9-a217-62ecce5e4547) - [Video: Day 9 is here. Today we're enjoying a bowl of oats porridge for breakfast and a satisfying dinner of dal khichdi with buttermilk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c59b79a3-ea94-4aca-ad5a-4ad41bea3a61) - [Video: Day 10: We're in the final stretch. Today's plan includes vegetable poha for breakfast and a light dinner of palak paneer with one small roti.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbe8d126-44dd-49e8-a056-900ee284b4af) - [Video: Welcome to Day 11. Today's wholesome menu includes delicious dalia for breakfast and a comforting bowl of dal khichdi for dinner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdd77b7e-c3fe-40ba-b7fb-b442b1ba2989) - [Video: Day 12: You're so close to the finish line. Today's protein-rich meals include masoor dal dosas for breakfast and besan chillas for dinner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a267553-ea75-4346-a460-fcf71036f5f6) - [Video: Only three days left! Day 13 features a no-bread sandwich for breakfast and sautéed paneer with mixed vegetable soup for dinner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/510ce837-c1a9-4327-b6fd-d8db729be199) - [Video: Day 14, the penultimate day! Today's delicious plan includes a paneer and veggie roll for breakfast and a hearty bowl of mixed vegetable soup for dinner.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c6b251df-dd58-47ef-b59e-642c6cfe67fd) - [Video: You did it! Welcome to the final day of our challenge. Today's celebration meal is a delicious and healthy stir-fry with your favorite vegetables and tofu. Congratulations!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d01d609b-750e-473b-82a2-cfe00513041e) ### [Fitness & Movement](https://mytribe.in/nutrify.with.nidhi/personalized-weight-fat-loss-coaching/fitness-movement) - [Video: Events like Fit India's "Sundays on Cycle" remind us that health is a collective effort. It's inspiring to see the community come together for fitness and public health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f27ed302-de7a-4e51-94c4-d6ceca3c7328) - [Video: I was honored to be invited as a guest to the "Sundays on Cycle" anniversary celebration in Puducherry. Being part of a movement that promotes fitness and community is a proud moment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ae1c49b4-a56e-492b-b6af-8edcb05fdc97) - [Video: Working out for an hour is the easy part. The real test is in the other 22 hours. I discuss why consistency in nutrition and sleep is what creates real transformation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87f318a2-e009-459f-8c4f-69093c99d1b7) - [Video: As a Fit India ambassador, I'm reminding you to take your fitness journey seriously. The "Sundays on Cycle" campaign is a great way to start. Let's ride together for a healthier India.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e35b221-2e5c-4148-beaa-d5213c913985) - [Video: Did you know a 10-minute walk after each meal is twice as effective at balancing blood sugar as one long walk? Small walks have a big impact on your metabolism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22ec932d-a40b-41c2-82fc-a751c0b101ef) - [Video: Here are 5 game-changing tips to lose weight with the right food and exercise. I cover everything from prioritizing protein to incorporating strength training and fun cardio.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a433e81f-ca34-4aac-9cba-a86f67d9d361) - [Video: If you have stubborn face or belly fat, it's time to look at your hormones. This video shows me doing a shoulder press workout, a key part of strength training to balance hormones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6aa69a48-aba6-4285-996e-923a5575d63f) - ![To stay healthy while traveling, stay active. Incorporate physical activity into your travel routine, whether it's walking, using the hotel gym, or taking the stairs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2210776e-a895-4c22-9528-1ca135743620) - [Video: No gym? No problem. Here's how you can sculpt your abs and get a toned body at home using just a water bottle for resistance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b66c20c-f4a3-43a0-b285-e7172026814d) - ![To speed up your metabolism, build muscle. Strength training 2-3 times a week increases your basal metabolic rate, meaning you burn more calories even at rest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ff18087-d4f1-48ea-b883-842bc0b02af6) - ![To speed up your metabolism, move more. Increase your daily activity levels by taking the stairs or incorporating brisk walking, cycling, or swimming.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/671a8f1c-6698-4a1f-acd9-2caaddd6cd5b) - [Video: Exercise is your ultimate anti-aging strategy. It boosts oxygen supply to your skin, releases mood-lifting endorphins, and enhances blood flow for youthful energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3d79f4e7-157b-4b7b-94a9-9d037d7edfd1) - [Video: Did you know walking is one of the best ways to lengthen your lifespan? Studies show it can help you anti-age by 16 years and significantly lowers blood sugar levels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1d9e2be-bd43-4000-9ec6-db51a472eb86) ### [Building Healthy Habits](https://mytribe.in/nutrify.with.nidhi/personalized-weight-fat-loss-coaching/building-healthy-habits) - [Video: Not every time you eat is it hunger. I explain the three types of eating: hunger, habit, and emotional. Asking yourself which one you're doing can change your relationship with food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2d33144-48cf-487c-b3d7-5a3fad891fa1) - [Video: Do your pants feel tight by evening? That's evening bloating. Your evening chai with biscuits could be the reason. I explain why and suggest healthier pairings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf452010-8b6b-4a51-87fa-41135b4772cf) - [Video: Too tired to cook after work? The solution is smart meal prep. I share three simple hacks for Indian households, like prepping ginger-garlic paste and onion-tomato masala.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bc214d5-0b50-4926-8b99-995136f0b21e) - ![Your fatigue might be a hydration issue, not a sleep problem. Even mild dehydration can reduce energy and focus. Start your day with water before coffee or tea.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad109384-c352-4540-836a-8f5aa0fb02bc) - [Video: The sun is not the enemy, it's the doctor in the sky. I explain how sunlight triggers Vitamin D production, a crucial nutrient for everything from immunity to cancer prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/feded637-bb13-4bde-9826-6e4bbc75c04f) - [Video: This summer, invest in your health with pure silver. I explain the ancient Ayurvedic practice of drinking silver-infused water to balance hormones, boost metabolism, and cool the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8141f0c3-9500-4da5-b7d0-d8d2a1ffe0f0) - [Video: Struggling to fall asleep? Try this simple, natural remedy: warm milk with a pinch of nutmeg powder. I explain how it works to calm your mind and body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0dee381-d8f9-446f-bada-7537d66ca78e) - [Video: Why do cravings for junk food hit so hard at night? I explain how staying up late messes with your hunger hormones and share smart, healthy snacks to break the cycle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f4152c06-ced6-4603-b78e-6654eef5db15) - [Video: Skipping breakfast could be the reason you're tired, gaining weight, and struggling to focus. I explain how this habit leads to blood sugar fluctuations and nutritional deficiencies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c925c053-505b-4c75-afa6-c42dbb48be09) - ![A great morning drink to boost energy is lemon water. This classic drink kickstarts your metabolism and is rich in Vitamin C to help flush out toxins.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a2292808-13ef-4e27-b799-b2aac1adf303) - ![Chia seed water is a fantastic morning drink. It's packed with fiber to aid digestion and keep you full, and rich in Omega-3s for sustained energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36375252-1bcd-47ed-a7d0-c0e448d5c6f2) - ![Start your day with Jeera water. It's a powerhouse of antioxidants and digestive enzymes that helps reduce bloating and boosts your metabolism.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/32643120-a44a-47c9-9da9-d9364bcab340) - ![To eat healthy while traveling, avoid skipping meals. Scheduling time to eat regularly helps maintain energy levels and prevents overeating.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4be40e36-7c87-47b2-bcac-743f44b393a3) - ![A great tip for healthy travel is to use local grocery stores. You can find fresh fruits, vegetables, and other healthy options to stock up on.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16602a17-3244-4c93-8522-884ded8ae55a) - ![To eat healthy on business trips, plan ahead. Research restaurants with nutritious options in advance to avoid last-minute unhealthy choices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/56f9a437-1480-4e89-b6a3-7e532bd09a2c) - ![When traveling, pack your own snacks. Bringing portable snacks like nuts, protein bars, or dry fruits helps you avoid unhealthy airport food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4d369fa5-7c86-4858-9224-82f6f0b07bdb) - ![Do frequent business trips disrupt your healthy eating habits? This guide provides quick tips for easy, nutritious eating on a busy schedule.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c95e5d3b-6640-447d-92b6-44232c3b20ec) - ![Practice mindful eating, especially when traveling. Focus on your meals, chew slowly, and enjoy the flavors to help with satiety and digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7b0ffb68-7e06-468e-b8af-7ff6c00f908c) - ![Stay hydrated on the go. Carrying a refillable water bottle can help curb hunger and reduce cravings for unhealthy food.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69d3df10-7694-46d8-8158-0004d5dbb914) - [Video: Is 6 hours of sleep enough? No. I explain how a lack of sleep releases stress hormones, slows your metabolism, and increases sugar cravings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c1f85410-0195-438a-ad1f-29c0c642de93) - [Video: This is the story of my client who learned the hard way why skipping breakfast is a bad idea. A nutritious breakfast is essential for focus, metabolism, and setting a healthy tone for the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/609ad019-8082-4a82-a50a-5ac85b73489b) - [Video: The 9-1 rule for health is a simple strategy for balance. It encourages making nine healthy choices for every one indulgence. I break down the rule from 9000 steps to 1 daily physical activity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b0277fdd-f6d2-4a3a-ab19-357d30b054a4) - [Video: Forget perfectionism on your health journey. I explain why focusing on progress, setting small goals, and celebrating wins is the key to making healthy habits stick.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fc71c7a-6b1d-44cd-8f45-644f2696cf96) - [Video: A 10-minute walk after your meal can be a game-changer for your metabolic health. I explain how this simple habit controls blood sugar spikes and improves digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7efe97b1-d5e5-402d-b452-9e94e95c0ea8) - [Video: In the summer, just drinking water isn't enough to stay hydrated. I explain why you need to replenish electrolytes and suggest drinks like coconut water and buttermilk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/918c9def-2f44-4149-88d6-1e42d6f40178) ### [Nutrition Guides & Food Ratings](https://mytribe.in/nutrify.with.nidhi/personalized-weight-fat-loss-coaching/nutrition-guides-food-ratings) - [Video: Healthy eating isn't just about what you eat, but how much. I provide basic portion size guides for daily essentials like salt, sugar, oil, fruits, and water.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87418f2c-46a8-45ae-89c1-19bdc5773264) - [Video: Protein shakes aren't just for gym boys; women need them even more. I explain why protein is crucial for women's muscle support, bone health, and hormone balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/488e48b2-94a6-4268-a31b-62e6bafcf477) - [Video: Looking for healthy office snacks that aid in weight loss? I share 5 great options, including roasted makhana, mixed nuts, and Greek yogurt with chia seeds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d6be6185-cd21-4ec2-92d7-d535a8497283) - ![Looking for low-calorie foods? Strawberries are a great choice, with only 33 kcal per 100g. They are perfect for staying on track without feeling deprived.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17b0d0dc-faa3-4df3-af0f-5b2c5aa0f660) - ![Bell peppers are a fantastic low-calorie vegetable, containing just 30 kcal per 100g. They are a colorful and nutritious addition to any meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34bfe67d-179d-4d9f-a74d-1716f9ae9107) - ![Feel full and stay fit with these almost zero-calorie foods. This guide will help you discover light yet powerful options to support your health journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18cef917-73d4-4044-ac5c-3d0d71461612) - ![Shirataki noodles are an amazing low-calorie option, with only 12 kcal per 100g. They are a great substitute for traditional noodles in any dish.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f5bcaa0-77c8-4e1c-a840-cc46a0dc5424) - ![Kale is a nutrient-dense leafy green with about 50 kcal per 100g. It's a powerhouse of vitamins and minerals, perfect for salads and smoothies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b9beb5f-c2e3-46ae-be71-47d093f4e2f3) - ![Mushrooms are a delicious and low-calorie food, with only 22 kcal per 100g. They add a savory flavor to meals without adding extra calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2e87e63-9d87-455a-a633-86371230ddf9) - [Video: Let's do a rapid-fire rating of different types of flour. I rate everything from whole wheat and jowar to ragi and amaranth, so you know which is best for your needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8efc2c0e-ed8f-4989-a729-ca52e68db8a4) - [Video: Eating out? Here's a quick guide on what to avoid at Indian restaurants. I explain why you should skip fried starters and creamy dishes for healthier grilled or tomato-based options.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1273cf6f-cd2c-471e-81b4-31e2738543bb) - [Video: You can eat sweets every day and not gain weight, if you do it right. The trick is to pair them with a protein or fiber source to stabilize your blood sugar.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/84804f78-d954-4c9a-84e6-d70759554d33) - [Video: Let's rate common foods for weight loss. I give my nutritionist's score to everything from fruit juice (1/10) and eggs (10/10) to poha and paneer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53ad97e2-d1c9-4558-96db-a0033b6be0d2) - [Video: Looking for high-protein foods? Here are 20 food items, from chicken breast to pumpkin seeds, that have more protein than an egg.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/36cee08a-561c-4ddf-9a1d-bb48df097382) - ![Lauki is a "Stay Thin Beauty Food." At just 15 calories per 100g, its combination of fiber and Vitamin K makes it a smart fat-burn combo.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac4355ef-69c5-46ef-bcc6-ad46ffc67800) - ![Did you know lauki can save your mind? This humble vegetable is a natural stress-buster and brain booster.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b592c36f-6e9e-40ee-9b0e-ae827cac67d7) - [Video: Did you know the timing of when you eat nuts matters? I break down the best time of day to eat almonds, walnuts, and pistachios to maximize their health benefits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/357616be-01e1-42c1-ad44-3b6f0ffd3e0a) - [Video: Part 2 of my food ratings. I rate granola, protein bars, and diet namkeen, explaining why homemade versions are almost always a better choice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7ed0d27-2efb-42dd-9132-10724bde65a1) - ![Here is some nutrition advice you didn't know you needed. This post covers subtle, science-backed truths about hydration, gut health, and nutrient deficiencies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08a10cc8-5683-4150-b52f-8c60e8f25769) - ![Good nutrition isn't about eating less, it's about eating right. Save this post to revisit these powerful reminders on your health journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cff6562-a18c-44f2-ab65-c89ac091ed92) - ![Constant sugar cravings could be a sign of a nutrient deficiency. Your body might be lacking magnesium or B vitamins. I suggest adding dark leafy greens and nuts to your diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9bd1a5ae-0dd0-4232-aa03-360cef6983aa) - ![Protein is not just for gym lovers. It helps with blood sugar control, muscle repair, and satiety, all of which are crucial for daily energy and long-term health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2973c12e-b18b-4129-9fd7-7285281341d5) - ![Eating less isn't always the answer to weight loss. Too much calorie restriction can slow your metabolism and increase fat retention. Focus on nourishing, not starving.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18c554bc-849c-4f62-8469-89856e7506df) - [Video: This is your sign to take your health seriously in your 30s. I show the difference between a nourished, active woman and one who is tired and struggling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ccb3cbd-20d2-491a-9c5e-f6cea9e6d14e) - [Video: Think your cucumber and tomato salad is enough fiber? Think again. I explain what real fiber-rich foods are and how to build a salad with color, crunch, and a fiber punch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a17efda6-789e-4102-96a4-24e199628f6f) - [Video: If you're a vegetarian, hitting your protein goals can feel impossible. I explain why and introduce my Vegetarian Protein Fix Plan to help you meet your needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/390ecb1f-74a5-4a05-a41c-71d0dc429f49) - [Video: What's the difference between curd, yogurt, and Greek yogurt? I explain the unique benefits of each, from digestion and probiotics to protein content.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fe2cb47-e05a-4799-b590-f31642041ce3) - [Video: Eating only fruits but not losing weight? Healthy does not mean unlimited. I explain how overeating fruits can lead to a natural sugar overload and spike your insulin.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec8de7ff-caa1-4bf1-8906-c68648fd990e) - [Video: Bored with wheat roti? I share 7 healthy flour swaps, from jowar and ragi to besan and oats, and explain the unique health benefit of each.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/232903de-1d05-48e0-98ef-76c6b70ba934) - [Video: Here are 5 seeds you should add to your diet. This video covers the benefits of different seeds and how to incorporate them into your daily meals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54170afd-b3de-4a9e-97ba-75bb25dc007d) - [Video: Why should you eat raisins (kishmish)? I explain how these tiny but mighty snacks are packed with fiber, iron, and potassium to boost energy and aid digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1cbb9780-2bba-4661-be92-5a05b7151e7d) - [Video: A full day of zero-added-sugar meals. I show you what I eat for breakfast, lunch, and dinner to maintain steady energy without sugar crashes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d4c6de0c-07af-4d80-9a21-41306edb0e41) - [Video: These three drinks can damage your memory. I explain why alcohol, soft drinks, and sugary frappuccinos are bad for cognitive health and suggest healthier alternatives.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f24a9e03-da5a-402b-8d7b-f3f09af00e3d) - [Video: The Carb Cutter Diet Plan is a celebrity favorite. I explain this low-carb, high-protein approach and the key foods to include for sustained energy and fat burning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c2e7c63-2f9b-4f84-bde7-4bc732580ca9) - [Video: A visual guide to food oils you need to avoid, like canola oil, and healthier alternatives to use instead, like A2 ghee.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1b2e043d-50f8-49cf-aded-7892a3f4973d) - [Video: Air fryer or deep frying: which is better? I break down the differences in oil usage, calorie content, and cancer risk to give you the final verdict.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/edb4b9d3-8893-465a-a119-a61cb9ec7f8b) - [Video: Here are the six worst Indian snacks you need to avoid. I explain why items like potato chips, samosas, and vegetable puffs are inviting weight gain and high BP.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c0a80e4b-849b-426e-b658-ef00fe795a34) - [Video: As a nutritionist, these are the five foods I can't live without: fruits, ghee, curd, nuts and seeds, and vegetable juices. I explain the benefits of each.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e63688c8-407b-4914-b827-5cd3bf314894) - [Video: Four tips to make this December unforgettable for your health. I cover hydration, immunity-boosting foods, winter movement, and planning for longevity with fermented foods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bedca759-44b9-4767-931d-76e73d888312) - [Video: Here are four simple, sure-shot steps to improve your metabolism: stay hydrated, add more protein, get enough sleep, and include strength training in your routine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/584eb757-f4fe-4654-883c-2eced5105faa) - [Video: Struggling to follow a healthy diet? I share easy tips to help you stay on track, like planning your meals, starting with small habits, and keeping healthy snacks on hand.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16fb1091-e6e1-4922-bf63-33580084e57c) - [Video: Is coffee helping or harming your productivity? I discuss the pros and cons of caffeine and why moderation, balanced with sleep and nutrition, is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5137541e-3b36-43b1-9052-b3b3b2c733f2) - [Video: Did you know chia seeds are a hidden gem? I break down their nutritional benefits, from fiber and protein to omega-3s, and how to add them to your diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f70ed4a-1c9a-4eb3-8e16-bb2e68401a84) - [Video: Do you get super hungry between 4 and 6 p.m.? I share smart snack ideas like a seed mix, chia pudding, or makhana with curd to control hunger and support weight loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be7ab1e6-732a-4ad6-ab73-55530f7caf81) - [Video: Are you an athlete eating salads before a game? That's a mistake. I provide a detailed pre-game nutrition plan, from 4 hours before to game time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/08186230-0c99-4020-9667-afc00fc5e09f) - ![A simple guide to speeding up your metabolism. The three key tips are to eat more protein, move more, and build muscle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf21c0a5-f6d2-4c6f-b6c4-5d190075ee10) - ![To boost your metabolism, eat more protein. Protein has a higher thermic effect than carbs and fats, meaning your body burns more calories digesting it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c67ade1e-fc51-41b1-958b-6b51735b193b) - [Video: Are you craving unhealthy foods? It could be a sign of a nutritional deficiency. I explain what cravings for chocolate or fried food might mean.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cfbce9eb-e74c-43b8-9566-ffbfe7aa1768) - [Video: Five herbal teas every woman should try. I list peppermint, chamomile, spearmint, hibiscus, and matcha tea and explain their benefits for hormonal health and weight loss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8de96320-58b7-43cf-88fe-e4bc644065fc) - [Video: My golden rules for good health. This video covers everything from daily exercise and hydration to meal planning and avoiding buffets.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50c385d1-8912-4711-89d7-41c728e7b980) - ![Beat the summer heat with these refreshing foods. This list includes sattu, aam panna, watermelon, and cucumber to help you stay cool and hydrated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ae94c9d-3ee5-441a-8025-35e81497fedc) - ![A 7-Day Gut-Healing Diet Plan for natural weight loss. Tuesday's focus is anti-inflammatory, with meals like poha, khichdi, and carrot-tomato soup.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7065188a-7954-4700-96cb-6a4b10a5296a) - ![Heal your gut, transform your health. This 7-day gut-healing diet plan is designed for natural weight loss and improved digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bd8c4079-9e26-493c-a245-d10dfa422006) - ![A 7-Day Gut-Healing Diet Plan. Monday's focus is on protein and digestion, with meals like quinoa upma, palak dal, and moong dal chilla.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ace114d-3944-41a0-9196-79a168a5fc13) - ![A 7-Day Gut-Healing Diet Plan. Wednesday is rich in fiber and probiotics, featuring vegetable dalia, rajma rice, and vegetable oats cheela.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9d08d29f-26fd-449f-92d1-4a5322303571) - ![A 7-Day Gut-Healing Diet Plan. Thursday focuses on gut-friendly fats and cooling foods, with idli, lauki chana dal, and vegetable soup.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a15cf546-ea36-4cf2-8058-95aa19d7745d) - ![Reboot and recharge with week 2 of my gut-healing diet plan. This plan deepens the healing, supports digestion, and boosts energy naturally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/734db33c-e623-4d54-8806-2d87dbd6832e) ### [My Story & Speaking Engagements](https://mytribe.in/nutrify.with.nidhi/personalized-weight-fat-loss-coaching/my-story-speaking-engagements) - [Video: Sharing my health mantras for 2026 during a radio interview. My advice is simple: start a fitness routine, eat on time, and prioritize sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9de03ecd-6f59-4dd8-a5d2-c05919e90f4a) - ![Speaking to a room full of dietitians about the future of nutrition. I believe our role is to be protectors of biological function, focusing on metabolic stewardship, not just calorie calculation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f3482bd-81ff-4a06-a56a-9447144e3cb8) - [Video: Announcing National Nutrition Month. This year's theme is close to my heart: reducing obesity by cutting sugar, salt, and oil, and building a nourished, healthy India.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/babde2aa-4e69-4293-8a8a-9d960a20c8e0) - [Video: For the longest time, I believed success meant shrinking myself. In my TEDx talk, I share how I found real success by expanding my knowledge and self-worth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e96c0b29-1702-435e-8d69-c342bf7d0829) - [Video: My journey is not just about weight loss; it's about lifting the emotional and generational weight that holds women back. This is a clip from my full TEDx talk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9066bd9b-95c0-4a3c-a02d-ecaaa4dd957d) - [Video: Always tired but don't know why? I explain how blood tests can reveal the root cause, from vitamin deficiencies to hormone imbalances. I never guess; I use blood work to build every client's plan.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dad1d18b-e91b-44c8-920f-491f4764b182) - [Video: A fun take on Indian parents' reactions to buying imported protein powder instead of drinking ghar ka sattu. A good nutrition plan is about balance, not drama.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fedde5b1-398c-4229-80ca-cd09967c49da) - [Video: If I could go back, I would tell myself to stop fearing food. I teach women to eat smarter, not less, and to heal their bodies with balance, not extremes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec10da2a-dded-4b5f-acb3-90985b9a1fdd) - [Video: My personal journey: from a 5kg baby who grew up to be overweight and body-shamed, to a clinical nutritionist helping people transform their health with the right knowledge.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ad534444-8293-458a-8ab5-1caa63dc8c07) - [Video: Your body sends you signals. I share quick food hacks for common issues: a banana for fatigue, an orange for low immunity, and almonds for hair fall.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a5ecbdd5-468a-47f0-af99-c6f56f852304) - [Video: Are you gaining weight easily or constantly feeling tired? It could be your metabolism. In my upcoming workshop, I'll help you fix the root cause.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d37bb1d1-ea3b-40cb-abd3-e6aa926aa63f) - [Video: India is facing a growing obesity crisis, and pharma injections aren't the answer. Real health is grown in our soil, cooked in our kitchens, and built with consistency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b665428a-8cba-4c10-87cb-d65039293e4a) - [Video: After 13 years as a nutritionist, here's the truth: people are wasting energy on the wrong things. I explain why the four basics—nutrition, movement, sleep, and stress management—are all that truly matter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6af631d1-9b69-436b-96c2-90122e3ccf98) - [Video: Ever wonder what a nutritionist eats for breakfast in a week? I share my 7-day breakfast rotation, from high-protein sandwiches to protein smoothies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1967741c-6ef1-412d-a4fa-cb8a94219a6b) - [Video: Confused between the "fat first" vs. "fruit first" debate? I explain why starting your day with healthy fats is better for stabilizing blood sugar and curbing cravings.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/183e1267-56b6-4a22-8dda-2b7f0231083e) - [Video: On World Obesity Day, I want to remind everyone that obesity isn't just an appearance issue; it impacts your overall health. Let's focus on prevention and making wise choices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d4a4cca-a73d-4eed-b72e-0893227df62d) - [Video: Not seeing the fitness results you want? You might be making these common mistakes. I explain why it's important to be patient, stay consistent, and focus on progress, not perfection.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8a908c0-09a4-4927-85e0-b0f133350816) - [Video: Want to lose 3-4 kg this Navratri? I share my easy-to-follow Navratri diet plan to keep you fit and active for all nine days.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3498c45-26a5-4538-9205-b6c6ddbfac57) - [Video: Let's discuss the trend of using Ozempic for weight loss. I explain the side effects, including muscle loss, and why a clean lifestyle is a more sustainable key to good health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72ac84f5-3d6a-43bb-b2f3-9642d711b653) - [Video: I discuss the ICMR's new dietary guidelines, focusing on the importance of protein diversity and why combining foods like cereals and pulses is crucial for vegetarians.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eba3e9d3-68d6-4bf9-8d35-cbc6e457eb2a) - [Video: Are you eating healthy but still not losing weight? This fun video shows the common trap of choosing "healthy" options like oatmeal and smoothies over traditional, balanced Indian meals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/488893dd-5949-4a03-bd1b-0f43c5aff81c) ## Meet your expert [Nidhi Nigam](https://mytribe.in/nutrify.with.nidhi) ### My story Mujhe bachpan ki Diwali yaad hai, mummy ke haath ka kalakand aur kitchen ki meethi khushboo. Aaj bhi jab kuch meetha banta hai, toh bas tradition aur pyaar dono mil jaate hain. Main 45 ki hoon, sabse fit abhi hoon, par 20s mein yeh sab pata hota toh kya baat thi! Har season, ghar mein koi na koi craving aa hi jaati hai - strawberry ho ya kuch aur, main healthy twist laa hi deti hoon. Smart choices, bas yahi hai mantra. ### My work - **Personalized Diet & Health Coaching**: One-on-one plans for fat loss, diabetes, PCOS, thyroid, pregnancy nutrition - all with home food. - **No Fad Diets, Only Real Food**: Crash diets nahi, balanced home-cooked meal plans. Weight loss bina guilt ke, real life ke hisaab se. - **Simple Steps, Real Results**: Sab kuch apne kitchen se - no fancy stuff. Plan is practical, step-by-step, for lasting change. - **For Anyone Tired of Quick Fixes**: Chaahe bride ho ya working professional, ya hormonal issues - goal hai heal karna, not punish. ## More services from Nidhi Nigam - [Nutritional Therapy for Chronic Conditions](https://mytribe.in/nutrify.with.nidhi/nutritional-therapy-for-chronic-conditions) · ₹3-10K per month (estimate) - [Nutrition Coaching for Women's Health](https://mytribe.in/nutrify.with.nidhi/nutrition-coaching-for-women-s-health) · ₹1,000-2,500 per online consultation (estimate) - [Digestive Health & Wellness Coaching](https://mytribe.in/nutrify.with.nidhi/digestive-health-wellness-coaching) · ₹1,000-5,000 per session (estimate) ## Experts similar to Nidhi Nigam on mytribe - [Holistic Weight Management by Krishnaveni Kasturi](https://mytribe.in/nutritionist_krishnaveni/holistic-weight-management) · ₹3-10K per month (estimate) - [Holistic Nutrition Coaching by Punam Prasad](https://mytribe.in/getfitwithpunam/holistic-nutrition-coaching) · ₹2,500-8,000 per month (estimate) - [Online Body Transformation Coaching for Women by Nikitha Akkara](https://mytribe.in/getfitwith.nikki/online-body-transformation-coaching-for-women) · ₹4-10K per month (estimate) - [Sustainable Weight Loss Coaching by Anupama Menon](https://mytribe.in/theanupamamenon/sustainable-weight-loss-coaching) · ₹7-30K per program (estimate) · Anupama Menon | Decode Your Health | Best Dietitian Nutritionist in Bangalore - [Personalized Nutrition Consultation by Nikita Suresh](https://mytribe.in/nikynutrition/personalized-nutrition-consultation) · ₹1,200-4,500 per online consultation session (estimate) - [Nutritional Education & Wellness Coaching by Vijeta Goyal](https://mytribe.in/nourish_thrive_transform/nutritional-education-wellness-coaching) · ₹2,000-6,000 per month (estimate) · Bengaluru - [Personalized Online Fitness & Nutrition Coaching by Aarja Bedi](https://mytribe.in/fitwithaabi/personalized-online-fitness-nutrition-coaching) · ₹3,500-8,000 per month (estimate) - [Sustainable Weight Loss Coaching by Aksshaye S Shetty](https://mytribe.in/aksshayesshetty/sustainable-weight-loss-coaching) · ₹3-10K per month (estimate) - [Personalized Nutrition & Wellness Coaching by Pramila Mundra](https://mytribe.in/pamz_nutrition/personalized-nutrition-wellness-coaching) · ₹4-12K per month (estimate) · Adarsh Palm Retreat - [Nutrition Coaching by Nikhil's Fitness Studio](https://mytribe.in/nikhils_fitness.studio/nutrition-coaching) · ₹2,000-7,000 per month (estimate) · Nikhil's Fitness Studio - [Clinical Nutrition & Lifestyle Management by Shona Prabhu](https://mytribe.in/nutrifymydiet/clinical-nutrition-lifestyle-management) · ₹1,200-3,500 per session (estimate) · NutrifyMyDiet | Sports & Lifestyle Nutritionist & Dietitian | Weight Loss & Performance - [Personalized Fitness & Nutrition Coaching by Kush Rathor](https://mytribe.in/fitnessbykush/personalized-fitness-and-nutrition-coaching) · ₹5-15K per month (estimate) ## Book To book Nidhi Nigam, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Personalized%20Weight%20%26%20Fat%20Loss%20Coaching%20by%20Nidhi%20Nigam.)