Weight Loss Program
Weight Loss Program: Find Out Why Your Weight Isn’t Moving
You are not eating wrong, and you are not lazy. When weight holds on despite your effort, something in your body is usually part of the story. We help you find it.
Root-cause approach
Functional medicine
Nutrition and lifestyle
What we look at together
Weight is a result of many systems, not one habit.
1
Blood sugar and insulin
2
Hormones
3
Stress
4
Sleep
5
Gut and digestion
6
Muscle and movement
WEIGHT LOSS · COMMON CONCERNS
Does This Sound Familiar?
Lines we hear often in first consultations.
11:47 pm
“I eat less than everyone at home and still don’t lose.”
“I lose a little, then it all comes back.”
“The weight sits around my belly, whatever I do.”
“My reports are normal, but I feel tired and heavy.”
“I feel hungry or sleepy a couple of hours after eating.”
“I have tried every diet plan, and I am tired of starting over.”
“It started after pregnancy, after 30, or after PCOS.”
H
Weight is a result, not the problem.
Let’s look at what is behind it.
Safety First
When to See a Doctor First
A few changes need a medical check before anything else.
Please see your doctor first if you notice
These need a medical check before any plan.
• Weight that changed a lot without any change in food or activity
• Swelling in your face, legs or feet
• Breathlessness, chest pain or a racing heart
• Very heavy, very irregular or stopped periods
• Constant thirst, frequent urination or wounds that heal slowly
• Low mood, or thoughts of harming yourself
A thoughtful place to begin
✓ Bring your recent reports
If you have a history of an eating disorder or a difficult relationship with food, please tell us in your first consultation. We will shape the work around that.
Why Weight Holds On
Weight Is Rarely Just About Calories
Willpower is not the missing piece. Several systems talk to each other. These are the ones we look at.
1
Blood sugar and insulin
When your body needs more and more insulin, weight can settle around the belly and energy can dip after meals.
2
Hormones
Thyroid, PCOS, your cycle and menopause can change how your body holds weight.
3
Stress
Long stress changes sleep, appetite and cravings.
4
Sleep
Broken sleep raises hunger and lowers energy for movement.
5
Gut and digestion
How well you digest shapes your energy, bloating and cravings.
6
Muscle and movement
Muscle helps your body use food well. The kind of movement matters.
One may be leading, and often several are connected. That is why we start with your story, not a diet sheet.
You may not have heard this term yet
One Possible Piece: Insulin Resistance
Insulin helps turn food into energy. When the body responds to it less, it makes more.
It does not explain everyone’s weight, and symptoms alone cannot confirm it. We start with your story, and suggest a lab test only if it would add something for you.
Some people notice
✓
Weight around the belly
✓
Tiredness or sleepiness after meals
✓
Strong sweet cravings
✓
Darker skin patches at the neck or underarms
✓
PCOS, or diabetes in the family
Noticing these does not mean you have it.
● WEIGHT LOSS • COMMON PATTERNS
Common Weight Patterns We Work With
Weight can hold on for different reasons. These are some of the patterns we look at.
BELLY WEIGHT
Belly Weight
✦ WHAT IT CAN LOOK LIKE
Weight settles around the middle even when your arms and legs look slim. You may feel heavy after meals, and your waist is the first place weight returns.
✦ WHAT WE EVALUATE
We review meal timing and composition, sleep, stress, movement and muscle, and family history. Where your history points to it, we may suggest labs for blood sugar and insulin.
AFTER PREGNANCY
After Pregnancy
✦ WHAT IT CAN LOOK LIKE
Weight stayed after delivery, with broken sleep and little time to cook or move. Recovery and feeding change what is right for you.
✦ WHAT WE EVALUATE
We review where you are in recovery, whether you are breastfeeding, sleep, any reports you have, and a routine that fits a day with a baby.
HORMONES AND CYCLES
PCOS & Cycles
✦ WHAT IT CAN LOOK LIKE
Irregular cycles, weight that gathers around the belly, acne or hair changes, and cravings that are hard to ignore.
✦ WHAT WE EVALUATE
We review your cycle history, food pattern, sleep, stress and existing reports, and how blood sugar and hormones may be connected.
ENERGY AND METABOLISM
Thyroid & Low Energy
✦ WHAT IT CAN LOOK LIKE
Tiredness, feeling cold, dry skin or constipation along with weight that will not move. Some people have a thyroid diagnosis, others only suspect it.
✦ WHAT WE EVALUATE
We review your thyroid reports and history, meal pattern, protein and fibre, sleep and stress.
STALLS AND REGAIN
Regain & Plateau
✦ WHAT IT CAN LOOK LIKE
You lose a little, then it stalls or comes back. Each new diet feels harder to start than the last.
✦ WHAT WE EVALUATE
We review what you really eat in a day, including oil, chai and snacks, how long you have eaten very little, muscle, sleep, and what happened last time the weight came off.
CRAVINGS AND STRESS
Stress & Eating
✦ WHAT IT CAN LOOK LIKE
Late-night eating, cravings when you are tired or tense, and food feeling like the only break in the day.
✦ WHAT WE EVALUATE
We review when and why cravings come, meal gaps, sleep, and small steps that fit your day.
A Plan That Changes As You Do
The Healife Method, applied to your weight. Four steps, each with a reason you understand.
1
Understand your story
Weight history, cycles, sleep, stress, food and past attempts.
Health timeline
Your reports
Your routine
2
Find what is driving it
We connect the dots, with labs only where your history calls for them.
Functional review
Labs only if needed
3
Build your plan
Food from your own kitchen, meal timing, movement, sleep and stress steps.
Home-kitchen nutrition
Movement
Sleep and stress
4
Check in and fine-tune
Your plan adapts as your body responds.
Regular check-ins
WhatsApp support
Built For The Life You Actually Live
Your plan starts from the food your home cooks and the days you really have.
The family table
“Everyone eats the same meal.”
Our plan
We build from your family’s cooking, so you are not cooking two dinners.
The office lunch
“Tiffin at the desk, canteen on the busy days.”
Our plan
We plan around what you can carry, order or find.
Weddings and festivals
“Do I have to skip every celebration?”
Our plan
We plan for these days instead of asking you to avoid them.
Eating out and travel
“Restaurants, family trips, work travel.”
Our plan
Simple ways to choose and adjust when you are away from your kitchen.
Vrat, roza and long gaps
“I fast, or I go hours without eating.”
Our plan
We plan around your fasting and your routine, not against them.
Busy weeks
“Everything runs late and nothing goes to plan.”
Our plan
Short, repeatable steps for the days when life takes over.
Try this before we meet
Three days, a few lines a day
Jot down what you ate and when, including oil, chai and snacks, and how you felt afterwards: hungry, tired or sleepy. Bring the note to your first consultation. It shows patterns that are hard to see in the moment.
1
What you ate
2
When you ate it
3
How you felt afterwards
The Program
What Your Weight Loss Program Includes
Led by Amarinder Singh. Labs and supplements only when your history calls for them.
Root-cause consultation
At least 60 unhurried minutes, and a timeline of how your weight pattern developed.
Functional medicine review
How blood sugar, hormones, stress, sleep and gut connect.
Personalised nutrition plan
Built around your home kitchen and routine.
Movement, sleep and stress
Simple, repeatable steps sized to your week.
Check-ins and adjustments
Your plan is reviewed and fine-tuned as you go.
WhatsApp support
Help in between, so you are not working it out alone.
Your program is shaped in your first consultation. Fees and details are shared before you confirm anything.
Your First Step
What Happens in Your First Consultation
No forms to fill in advance and nothing to prepare perfectly. Come as you are, with whatever reports you have.
1
Before you come
Gather your reports
Blood or stool reports, scans, and a list of medicines and supplements. A rough note of your usual day of eating helps too.
2
We listen
Your story, in order
When symptoms began, food, sleep, stress, past attempts. The first hour is for hearing you, not for rushing you.
3
We look together
What the reports show
What your reports do and do not tell us, and whether any testing would add something for you.
4
You leave with
A clear starting point
Your health timeline, your first priorities and clear next steps.
Meet Amarinder Singh
For years, my own body felt like it was working against me. Bloating that would not go away. Headaches that came out of nowhere. Skin issues I could not explain. I went to doctors, and my labs kept coming back normal. But I did not feel normal.
That is why I studied functional medicine and clinical nutrition, and why I listen to the whole story.
The body speaks. We just have to learn how to listen.
FAQ
Common Questions About Weight Loss
The questions people ask most before a first consultation.
Is this a diet plan?
No. It is a one-to-one program. Food is a big part of it, alongside sleep, stress, movement, and your hormones and digestion.
How much weight will I lose, and how fast?
It differs for everyone, and we do not promise numbers. We focus on steady changes your body can keep, and we review progress together.
Do I have to give up the foods my family eats?
Your plan starts from your home kitchen. We work with what your family cooks.
Will I need blood tests?
Only if your history suggests they would add something. If you already have recent reports, bring them.
Will I need supplements?
Some people do and many do not. If they are useful, we match them to you and explain why.
I have PCOS or a thyroid condition. Can I still join?
Yes. We look at how your thyroid or PCOS, food, sleep and stress fit together.
I take regular medicines. What happens to them?
Prescribed medicines stay with your doctor, and we work alongside them. We do not change doses. If your plan changes your numbers, please check in with your doctor.
What is insulin resistance, and do I have it?
It is one possible part of the picture and cannot be confirmed from symptoms alone. We look at your history first, and suggest a test only if it would add something for you.
How long does the program run?
It depends on your starting point and goals. We decide the length together after your first consultation.
Can I join from outside India?
Yes. All consultations are online. We plan around your time zone and the foods available where you live.
What if my weight stops moving after an initial loss?
A plateau often means the first plan has done its job and the next step is different. We look at your food, sleep, muscle, stress and how long you have been eating less, then adjust one thing at a time.
Do I have to exercise?
Movement is part of the plan, but it starts where you are. Walking, stretching or a few strength moves all count. We size it to your week and your body.
Is this suitable for vegetarians?
Yes. Plans are built around how you eat, including vegetarian and vegan diets.
Are crash diets or fat burners part of this?
No. Crash diets and fat burners are not part of how we work. Your plan is built on food, routine and your own pattern, so that changes can last.
An Unhurried First Step
Ready To Understand Why Your Weight Is Holding On?
Book a consultation with Amarinder Singh and start with your story, not another diet sheet.
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