Wellness that lasts: Sustainable Weight Loss and mindset for Desi Professional Women

Sonia Dhingra
  • 5.0 (1)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

“I’m Sonia Dhingra, physician and certified life coach, helping Desi professional women achieve sustainable weight loss by shifting both mindset and habits. Each episode explores practical strategies, cultural insights, and motivational tools to help you create wellness that truly lasts in your body and mind.”

  1. Episode 42 - "If Not Now, then When"?

    2D AGO

    Episode 42 - "If Not Now, then When"?

    Many people tell themselves they will start when life becomes less busy, when stress is lower, or when motivation finally appears. But that perfect moment rarely comes. In this episode, we discuss why waiting keeps us stuck and how real change begins the moment we decide to act—even in small ways. You will learn why sustainable transformation does not require dramatic overhauls. Instead, lasting results are built through simple, realistic daily decisions that can be repeated consistently. We discuss how choosing one manageable habit — such as reducing sugar intake, eliminating snacks, or tracking behaviors for 30 days — can begin to shift long-term outcomes. This episode is a reminder that progress does not begin when conditions are perfect; it begins when we choose to start. If not now, then when?

    5 min
  2. Episode 41 - What to Really Eat — and Why (The Healthiest Choices)

    JAN 28

    Episode 41 - What to Really Eat — and Why (The Healthiest Choices)

    Tired of guessing what’s “healthy”? This episode explains which foods support energy, fullness, and metabolic health from berries and leafy greens to protein, olive oil, yoghurt, lentils, and water and how to add them to your day with small, realistic changes. No tracking, no strict rules, no overwhelm.

    4 min
  3. Episode 40 - HOW TO LOWER YOUR WEIGHT SET POINT

    JAN 21

    Episode 40 - HOW TO LOWER YOUR WEIGHT SET POINT

    If weight loss feels like a constant fight, your set point may be the reason. This episode explains how skipping meals, high stress, and repeated dieting train the body to hold weight and how consistent nourishment, predictable meals, adequate protein, and nervous system safety help lower the set point without hunger or burnout.

    3 min
  4. Episode 39- Weight set point

    JAN 15

    Episode 39- Weight set point

    If you’ve lost weight only to gain it back, this episode explains why. Learn what weight set point is, how dieting triggers cravings and slows metabolism, and why rebound weight gain is biological. Sustainable change comes from helping the body feel safe, nourished, and consistent over time.

    3 min
  5. Episode 38 - Why sugar cravings feel so hard to control

    JAN 6

    Episode 38 - Why sugar cravings feel so hard to control

    Sugar cravings aren’t a willpower issue. In this episode of Kappa Bites, Sonia Dhingra explains why cravings feel so hard to manage, unpacking the role of brain chemistry, blood sugar swings, habits, and emotional load. She also shares a simple, practical way to respond to cravings without guilt or restriction.

    5 min
  6. Episode 37- Patience: Trust the Process

    12/31/2025

    Episode 37- Patience: Trust the Process

    Patience is staying committed when results aren’t visible. This episode explores the hidden phase of change, why improvements in energy, sleep, cravings, and mindset matter, and how trusting your habits over time lets real health and lifestyle results finally emerge.

    4 min
  7. Episode 36 - Persistency: Doing It No Matter What

    12/24/2025

    Episode 36 - Persistency: Doing It No Matter What

    Persistency is staying committed when progress feels slow. This episode explains the gap between effort and results, how plateaus affect motivation, why focusing on daily habits matters, and how tracking sleep, mindset, and non-scale wins helps you move forward instead of quitting.

    3 min
  8. Episode 35 - Consistency: The Power of Showing Up

    12/17/2025

    Episode 35 - Consistency: The Power of Showing Up

    Consistency beats intensity. In this episode, we explore how showing up daily, even for just 10 minutes, builds habits, strengthens self-trust, and creates lasting change. Learn practical strategies, hear real-life stories, and understand why small, repeated actions matter more than perfection in achieving long-term results. Start simple, stay consistent, and see how daily presence transforms your life.

    3 min
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About

“I’m Sonia Dhingra, physician and certified life coach, helping Desi professional women achieve sustainable weight loss by shifting both mindset and habits. Each episode explores practical strategies, cultural insights, and motivational tools to help you create wellness that truly lasts in your body and mind.”

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