New Year Resolution 2026: Healthy Weight Loss with Dietician Shreya Oza

 

The New Year is the perfect time to reset your health goals and commit to a sustainable weight loss journey. Every year, thousands of people make resolutions to lose weight, but only a few succeed. The reason? Unscientific diets, unrealistic expectations, and lack of professional guidance.

As a practicing dietitian, I believe weight loss should be healthy, practical, and long-term—not extreme or temporary.

Why Weight Loss Resolutions Fail

Most New Year resolutions fail because of:

• Crash diets or starvation

• Skipping meals

• Over-exercising without nutrition support

• Copy-paste diet plans from the internet

• Lack of consistency and accountability

True weight loss is not about eating less—it’s about eating right.

Healthy Weight Loss: The Right Way

As Dietician Shreya Oza, I focus on:

• Personalized diet plans based on age, lifestyle, medical history, and food preferences

• Indian, vegetarian & balanced meals

• Improving metabolism naturally

• Hormone balance (PCOS, thyroid, insulin resistance)

• Fat loss without weakness or nutrient deficiency

Weight loss should help you:

• Feel energetic

• Improve digestion

• Balance hormones

• Enhance skin and hair health

• Maintain results permanently

New Year, New Habits: Simple Changes That Work

Start your New Year with small but powerful habits:

• Begin your day with warm water and natural detox

• Add protein to every meal

• Control portion size, not food groups

• Stay hydrated

• Sleep 7–8 hours daily

• Follow a dietitian-guided plan, not guesswork

Consistency beats perfection.

Weight Loss Is Not One-Size-Fits-All

Every body is different. Your diet should be too.

Whether you are:

• Struggling with PCOS

• Post-pregnancy weight

• Thyroid imbalance

• Stubborn belly fat

• Slow metabolism

A customized diet plan is the key to results.

Start Your Weight Loss Journey This New Year

Make 2026 the year you choose health over shortcuts.

If you are serious about weight loss and want real, visible, and lasting results, professional guidance makes all the difference.

📞 Contact Dietician Shreya Oza

• Call / WhatsApp: +91 9687563126

• Website: www.dieticianshreyaoza.com

✨ This New Year, don’t just make a resolution—make a transformation.

How to Control Thyroid Naturally – A Dietician’s Guide By Dt. Shreya Oza

 

Thyroid disorders are becoming increasingly common today, especially among women. As a dietician, I often meet patients who feel tired, experience sudden weight changes, hair fall, mood swings, or irregular periods—many of which are linked to thyroid imbalance.

The good news is that with the right diet, lifestyle changes, and consistency, thyroid levels can be managed effectively.

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Understanding Thyroid

The thyroid is a small butterfly-shaped gland located in the neck. It produces hormones (T3 and T4) that control metabolism, energy levels, body weight, digestion, and even mental health.

The two most common thyroid conditions are:

• Hypothyroidism – Low thyroid function

• Hyperthyroidism – Overactive thyroid

Diet plays a major role in managing both conditions.

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Role of Diet in Thyroid Control

1. Eat Iodine in the Right Amount

Iodine is essential for thyroid hormone production, but excess can worsen thyroid problems.

Best sources:

• Iodized salt (use in moderation)

• Dairy products

• Coconut

• Banana

Avoid unnecessary iodine supplements unless prescribed.

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2. Include Selenium-Rich Foods

Selenium helps convert inactive thyroid hormone (T4) into active hormone (T3).

Dietary sources:

• Brazil nuts (1–2 per day)

• Sunflower seeds

• Pumpkin seeds

• Whole grains

• Mushrooms

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3. Focus on Protein Intake

Adequate protein supports metabolism and prevents muscle loss, especially in hypothyroidism.

Good protein options:

• Moong dal, chana, rajma

• Paneer, curd

• Sprouts

• Eggs (if non-vegetarian)

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4. Control Goitrogenic Foods (Do Not Eliminate)

Certain foods can interfere with thyroid function if eaten raw in excess.

Examples:

• Cabbage

• Cauliflower

• Broccoli

• Soy

👉 Tip: Cooking reduces their negative effect, so they can be consumed safely in moderation.

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5. Improve Gut Health

Poor digestion and constipation are common in thyroid disorders.

Include:

• Probiotics (curd, buttermilk)

• High-fiber foods (vegetables, fruits, seeds)

• Warm water in the morning

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Lifestyle Tips to Control Thyroid

✔ Eat meals on time
✔ Manage stress (yoga, meditation, deep breathing)
✔ Sleep 7–8 hours daily
✔ Exercise regularly (walking, yoga, strength training)
✔ Avoid crash dieting and extreme fasting

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Foods to Avoid or Limit

• Refined sugar

• Excess tea/coffee

• Junk and processed foods

• Packaged snacks

• Excess gluten (if sensitive)

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Can Thyroid Be Controlled Naturally?

Yes, in many cases thyroid can be well-managed with:

• Proper medical treatment

• Personalized diet plan

• Lifestyle correction

As a dietician, I strongly believe that food is medicine when used correctly.

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Final Words from Dt. Shreya Oza

Every thyroid patient is different. Age, weight, hormonal health, PCOS, and lifestyle must be considered before planning a diet. Instead of following random online advice, choose a customized thyroid diet plan guided by a qualified dietician.

If you are struggling with thyroid imbalance, weight issues, or hormonal health, a structured nutrition approach can make a significant difference.

How to Control Diabetes Naturally with Diet Control By Dietician Shreya Oza

 

Diabetes is no longer just a lifestyle disease—it has become a household concern in India. The good news is that diabetes can be effectively controlled with the right diet, without extreme restrictions or confusion.

As a clinical dietician, I have helped many patients reduce their blood sugar levels, improve insulin sensitivity, and even lower medication dependency through personalized diet control.

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Why Diet Control Is the Key to Diabetes Management

Diabetes is directly linked to what, when, and how you eat. Medicines alone cannot manage blood sugar if your diet is unbalanced.

A proper diabetes diet helps:

• Maintain stable blood sugar levels

• Improve insulin response

• Reduce cravings and fatigue

• Prevent complications like nerve damage, kidney issues, and heart disease

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Common Diet Mistakes Diabetic Patients Make

Many people unknowingly worsen diabetes by:

• Skipping meals

• Eating too much rice or wheat at once

• Avoiding fruits completely

• Following internet or WhatsApp diet plans

• Consuming “sugar-free” products blindly

👉 Diabetes diet should be personalized, not copied.

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What an Ideal Diabetes Diet Should Include

1️⃣ Balanced Carbohydrates (Not Zero Carbs)

• Millets (jowar, bajra, ragi)

• Brown rice (measured portion)

• Oats and barley

2️⃣ Adequate Protein (Very Important)

• Moong dal, chana, rajma

• Paneer (low fat)

• Curd and buttermilk

• Nuts and seeds (sunflower, pumpkin, flaxseed)

3️⃣ Fiber-Rich Vegetables

• Green leafy vegetables

• Lauki, tori, karela, bhindi

• Salad before meals to control sugar spikes

4️⃣ Healthy Fats (In Small Quantity)

• Groundnut oil, mustard oil

• Seeds instead of fried snacks

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Meal Timing Matters as Much as Food

Irregular eating patterns can spike blood sugar even with healthy food.

✔ Fixed meal timings
✔ Small frequent meals
✔ No long gaps
✔ Early dinner

These small changes show big improvement in sugar readings.

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Can Diabetes Be Controlled Without Medicines?

In early-stage diabetes and prediabetes, YES.

With:

• Correct diet planning

• Weight management

• Lifestyle correction

Many patients see:

• Reduced fasting & PP sugar

• Improved HbA1c

• Better energy levels

⚠️ Never stop medicines without professional guidance.

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Why You Need a Dietician for Diabetes

Every diabetic patient is different:

• Age

• Weight

• Sugar levels

• Lifestyle

• Work timings

• PCOS or thyroid issues

That’s why customized diet plans work better than generic charts.

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Get a Personalized Diabetes Diet Plan

If you or your family member is struggling with:

• High fasting sugar

• High HbA1c

• Sudden sugar fluctuations

• Weight gain with diabetes

📞 Call / WhatsApp Dietician Shreya Oza:
📱 9687563126

✔ Personalized Indian diet
✔ Vegetarian & non-vegetarian options
✔ PCOS + Diabetes support
✔ Practical & easy-to-follow plans

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Take Control of Diabetes—Naturally & Safely

Diet control is not about restriction, it’s about correction.

👉 Book your consultation today: 9687563126

Sustainable Weight Loss: The Indian Way to a Healthier You 🌿

 

Weight loss is not about starving yourself or following extreme crash diets – it’s about creating a healthy balance between food, lifestyle, and mindset. As a dietician, I have seen so many people struggle with quick fixes that only give temporary results. The real secret to lasting weight loss lies in personalized nutrition and consistency.

Why Indian Diet Works Best for Weight Loss 🍲

Many people think Western diets are superior, but the truth is, our traditional Indian meals are already nutrient-rich and weight-loss friendly when eaten in the right portions. From dal-chawal to roti-sabji, everything can be part of your journey if planned well.

• Millets & Whole Grains: Bajra, jowar, and ragi help keep you full and balance sugar levels.

• Seasonal Fruits & Vegetables: Naturally detoxify and provide vitamins.

• Spices & Herbs: Turmeric, cumin, and fenugreek improve digestion and metabolism.

• Protein-Rich Foods: Lentils, paneer, sprouts, and curd help in fat loss and muscle gain.

Common Mistakes People Make ❌

1. Skipping meals thinking it will cut calories.

2. Following fad diets like “only fruits” or “liquid cleanses”.

3. Over-exercising without proper nutrition.

4. Not managing stress and sleep.

My Approach as a Dietician ✅

I focus on customized diet plans based on your body type, health conditions (like PCOS, thyroid, diabetes), and lifestyle. Every person is unique, and so should be their diet. My clients lose weight without giving up their favorite foods – yes, you can still enjoy khichdi, thepla, or even a little dessert!

Real Results, Real Transformations 🌟

Clients who follow my plans not only lose weight but also see improvement in:

• Energy levels

• Skin and hair health

• Better digestion

• Balanced hormones

• Long-term fat loss (not water weight)

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Ready to Start Your Weight Loss Journey?

Don’t wait for Monday, don’t wait for the “perfect time” – the right time to invest in your health is NOW.

📞 Call/WhatsApp: +91 9687563126
🌐 www.dieticianshreyaoza.com
📸 Instagram: @dieticianshreya_

🌿 Protein Timing: The Desi Way to Smart Weight Loss

 

Namaste! I’m Dietician Shreya Oza, and today I want to share one of the most trending and practical diet tips for Indians—Protein Timing.

We all know dal, paneer, curd, and chana are our kitchen staples. But do you know when you eat these proteins can make a big difference in your weight loss, energy levels, and overall health?

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🍲 What Is Protein Timing?

Protein timing means focusing not just on how much protein you eat, but when you eat it during the day.

• A good protein-rich breakfast can keep you full till lunch.

• Adding dal, sprouts, or paneer at lunch keeps your energy steady.

• A post-walk or gym snack like roasted chana, curd with seeds, or a small protein shake helps your body recover.

• Light protein at dinner (like moong dal khichdi or palak paneer) prevents late-night hunger pangs.

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🌟 Why Is Everyone Talking About It?

✔️ Controls cravings – No more evening samosa or biscuit binge!
✔️ Supports weight loss – Burns fat but protects lean muscle.
✔️ Boosts metabolism – Your body works harder to digest protein, giving you a natural calorie burn.
✔️ Keeps you active – No mid-day sleepiness after lunch.

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🥗 Desi Protein Timing Plan

Time	Desi Protein Options
🌅 Morning (7-8 AM)	Besan chilla, moong sprouts chaat, or paneer paratha with curd
🍲 Lunch (1-2 PM)	Dal + roti + sabzi + curd OR quinoa khichdi with sprouts
🏋️ Post-Workout (4-6 PM)	Roasted chana + buttermilk, paneer cubes, or whey shake
🌙 Dinner (8-9 PM)	Moong dal khichdi, palak paneer, or soy sabzi with roti

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💡 Tips for Success

1. Include 20–25 g protein per meal.

2. Use local foods—dal, chana, soy, paneer, curd, seeds, nuts.

3. Don’t overdo it—balance with vegetables, whole grains, and hydration.

4. Keep dinners light but protein-rich to avoid late-night snacking.

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🌼 Let’s Build Your Indian Diet Plan Together!

If you are struggling with weight loss, PCOS, energy crashes, or late-night cravings, protein timing can be your simple, desi-friendly solution.

📞 Call/WhatsApp: +91 96875 63126
🌐 Visit: www.dieticianshreyaoza.com
📸 Instagram: @dieticianshreya_

Breastfeeding and Weight Loss: A Healthy Guide for New Mothers

 Becoming a mother is one of the most beautiful experiences, but it also brings along a lot of changes in your body. Many new moms often ask me, “Can I lose weight while breastfeeding?” The good news is – yes, you can! Breastfeeding itself helps burn extra calories, but weight loss after delivery should be done safely and gradually to protect your health and your baby’s growth.

As a dietician in Ahmedabad, I’m here to guide you with practical, healthy, and sustainable steps.

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🌸 How Breastfeeding Supports Weight Loss

• Calorie Burn – Breastfeeding burns around 300–500 calories a day, which naturally helps shed pregnancy weight.

• Hormonal Balance – It releases oxytocin, which helps the uterus return to its pre-pregnancy size faster.

• Fat Utilization – Your body uses stored fat to produce milk, helping in natural weight loss.

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🌱 Diet Tips for Healthy Weight Loss During Breastfeeding

1. Never Skip Meals – Skipping meals reduces milk supply. Instead, eat small, frequent, nutrient-rich meals.

2. Protein & Fiber Rich Foods – Add lentils, dals, sprouts, paneer, tofu, whole grains, fruits, and vegetables.

3. Stay Hydrated – Drink at least 3 liters of water daily to maintain milk production.

4. Avoid Crash Dieting – Sudden calorie cuts can affect your energy and baby’s nutrition.

5. Smart Snacking – Replace fried snacks with makhana, nuts, seeds, or khakhra.

6. Healthy Fats – Include ghee, flaxseeds, almonds, walnuts, and avocados in moderation.

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🧘‍♀️ Lifestyle & Fitness Tips

• Start with light walks .

• Gradually include yoga or postnatal exercises to strengthen your core.

• Sleep when your baby sleeps – rest is equally important for metabolism and recovery.

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⚠️ Things to Avoid

• Extreme dieting or detox programs.

• Sugary drinks, excessive caffeine, and packaged foods.

• Comparing your journey with others – every mother’s body is unique.

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💡 Final Takeaway

Breastfeeding is not just a way to nourish your baby, but also a natural way to support your weight loss journey. With the right diet, hydration, and lifestyle changes, you can lose weight safely without affecting milk supply.

If you are a new mother and looking for a personalized diet plan for breastfeeding and weight loss, I can help you achieve your goals with the right nutrition.

📞 Contact: +91 9687563126
🌐 Visit: www.dieticianshreyaoza.com
📸 Instagram: @dieticianshreya_

🧘‍♀️ How to Control Your Weight During Indian Fasting – Tips from Dietician Shreya Oza

Fasting is an integral part of Indian culture—be it during Navratri, Shravan, or weekly fasts like Ekadashi or Monday fasting. But let’s face it: many of us fast with all the right intentions, only to overeat oily sabudana vadas or sugar-laden sweets, leading to weight gain instead of detoxification.

Hi, I’m the social media manager for Dietician Shreya Oza, and today I’m sharing expert-backed advice straight from Shreya herself on how to manage your weight during Indian fasting—without giving up on taste or tradition.

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✨ 1. Understand the Purpose of Fasting

According to Shreya, “Fasting is not starvation; it’s a mindful pause for your digestive system. It’s not about skipping meals, but choosing simpler, cleaner foods.”

So first things first: don’t starve yourself, and equally important—don’t feast in the name of fasting.

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🥗 2. Choose Your Fasting Foods Wisely

During fasts, people often turn to starchy, carb-heavy items like:

• Sabudana khichdi

• Potato chips or fries

• Fried farali items

These spike your blood sugar and promote fat storage.

Shreya recommends:

• Swap sabudana for samak rice or amaranth (rajgira) for better fibre and protein

• Go baked or sautéed instead of deep-fried

• Use rock salt (sendha namak) and minimal oil

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💧 3. Hydrate, But Not Just with Water

Fasting can dehydrate you, which slows your metabolism and makes you feel tired (and more prone to emotional eating).

Try:

• Coconut water

• Lemon water with rock salt

• Cucumber-mint infused water

• Buttermilk (if allowed)

• coriander juice 

• curry patta juice 

These help in digestion, reduce cravings, and keep you full longer.

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🍌 4. Watch the Fruits

Yes, fruits are allowed during fasting—but even fruits can spike insulin levels if overconsumed.

Shreya suggests:

• Limit bananas and mangoes

• Include fruits with a lower glycemic index like guava, apple, or papaya

• Combine fruits with nuts for slower sugar absorption

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🕓 5. Don’t Skip Meal Timing

During fasts, some people eat one heavy meal and nothing else. This confuses your metabolism.

Stick to:

• Small, timely meals (every 3–4 hours)

• Portion control, even with fasting-approved foods

• Light dinner at least 2 hours before bedtime

Shreya always says: “Your body needs rhythm—even during fasting.”

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🧂 6. Mind the Mindless Munching

Those fried banana chips and fast-approved sweets can creep into your day without you realizing.

Try this instead:

• Makhana roasted with ghee and cumin

• Roasted peanuts or almonds (a small handful)

• Curd with cucumber or bottle gourd

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✅ Bonus Tip: Keep Moving!

Light activity like walking, stretching, or yoga helps keep your metabolism active. Avoid intense workouts if your fast is restrictive—but don’t just sit all day.

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Final Word from Dietician Shreya Oza:

“Fasting can be a spiritual and physical detox, if done mindfully. Don’t treat it as a free pass to eat all things ‘farali.’ Choose nourishing, natural foods and listen to your body’s cues.”

If you're looking for personalized fasting meal plans or want to make your fasts weight-friendly, DM us or book a consult with Shreya today.

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Follow us on Instagram @dieticianshreya_ for daily fasting-friendly recipes, reels, and expert tips 🌱

📩 For appointments: +91 9687563126