Our total body weight comprises of fat and lean body mass (LBM) which includes muscle mass that is important for disease prevention, mobility, balance, strength, and maintaining bone density. When our body has more LBM, it burns calories and promotes fat loss even during rest. And therefore, healthy weight loss should be about dropping body fat and preserving muscle mass rather than just dropping body weight.

What is a Balanced Diet?

A diet that has all the nutrients as per your body’s 24 hour requirements and helps you to achieve your health and fitness goals is a balanced diet.

The amounts of carbohydrates/protein/fat/vitamins/minerals and water are planned around these requirements. Carbohydrates such as cereals pulses, juice, fruit, starchy vegetables (potatoes/peas) get converted to glucose after digestion and if in excess, get stored as fat. Thus, it becomes necessary to restrict such foods to cut down body fat.


Diet plan

Follow ups

Continuous support

Aspects that are kept in mind while planning the diet protocol are:

Blood reports
Kind of food prepared at home
Favourite foods
Current schedule including travel
Medical conditions/allergies
Healthy recipes/ substitutes
Strategies to control damage on cheat days
Maintenance protocol

Pre exercise evaluation (Conducted by an experienced physiotherapist)

Customised Exercise Plan


Exercise is for improving your physical performance and NOT for burning calories. It helps maintain muscle while losing weight and regulates insulin levels. Exercising more does not offset damage caused due to a bad diet.

The training team will conduct a pre-exercise evaluation to address history of injuries/aches/pains. Obesity affects your posture and subsequently the joints. A program based on your current level of conditioning and pre-exercise evaluation will get you started. Progressively as you get fitter, regular updates on your workout plan will take you from FAT TO FIT in no time!


Conducted online by a Clinical Psychologist

Mental Health

The right mindset is what yields long-term results. Sometimes emotional distress, anxiety can become serious hurdles in your fat loss journey. Being overweight can also be compounded with other mental health issues. Sometimes you may not be aware that you’re suffering from one. Our clinical psychologists will gently assist you identify these issues and guide you with effective coping strategies.


Hritik Mehta, 21 years transformation

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