EP040: An Interview with Dr. Pavi Kundhal, MD
Shift Your Mind to Shift Your Weight: Building a Weight Loss Mindset with Dr. Pavi Kundhal
“People don’t fail—systems fail. Design your environment so the healthy choice is the easy choice.”
Welcome to the Diabetes Podcast blog! Today we’re talking about mindset—the hidden engine behind healthy habits. We sat down with Dr. Pavi Kundhal, a general surgeon, Diplomate of the American Board of Obesity Medicine, and author of “Shift Your Mind to Shift Your Weight.” We talked about bariatric surgery, GLP‑1 medications, habits, plateaus, “weight gain enablers,” and simple steps that help people with type 2 and prediabetes make real progress.
If you’ve ever said, “I know what to do, I just can’t do it,” this is for you. We’ll show you how to build a stronger weight loss mindset and what to do when you get stuck.
What Is a Weight Loss Mindset?
A weight loss mindset is how you think about your health, your choices, and your tools. It’s the belief that:
Tools help, but habits win.
Small wins add up over time.
Plateaus are normal, not failure.
Your environment matters.
You can start small and still make real change.
Surgery and Meds Are Tools. Habits Make Them Work.
Dr. Kundhal sees surgery and GLP‑1 medications as powerful tools. But they are still just tools. The people who do best:
Treat surgery and meds as support, not magic.
Build simple habits they can keep doing.
Change their environment at home and work.
Reframe thoughts like “I failed” into “I’m learning.”
Who Is a Good Candidate for Bariatric Surgery?
Every person is different, and safety comes first. In general:
BMI 35+ may qualify, and BMI 30+ with obesity‑related conditions may qualify.
Many people try lifestyle changes and medications before surgery.
A strong track record of effort helps show readiness.
Psychological screening, dietitian visits, and medical checks are key.
Active substance use or certain medical issues can exclude someone, at least for now.
If surgery is the right fit, it’s still step one. You’ll relearn how to eat, follow a staged diet, and adjust to fast changes in weight, emotions, and even how others react to you.
Why Weight Loss Feels So Hard
It’s not just you. It’s the world we live in.
You can’t quit food. You still have to eat.
Our cities and tech make it easy to sit and scroll.
Delivery apps bring calorie‑dense food to your door 24/7.
Ultra‑processed foods are cheap, tasty, and designed to keep you eating.
Stress and screen time trigger mindless snacking.
Dr. Kundhal calls these “weight gain enablers.” They push us to eat more and move less without even noticing.
“I Know What to Do, I Just Can’t Do It”
What’s going on?
Fear of failure: “I’ve tried before. I’ll fail again.”
Big, scary goals: “I have to lose 80 pounds” feels impossible.
Not knowing how to start: “What do I do today?”
The fix: Focus on the process, not the end number.
Pick tiny, daily steps.
Track actions (walks, water, protein first), not just the scale.
Let results follow your routine.
Simple, Sustainable Steps That Work
Start small. Win fast. Build momentum.
Mindset
Name the win: “Did I keep my promise today?” not “What does the scale say?”
Expect plateaus: They’re normal as your body adjusts. Keep going.
Practice pause power: Before a snack or stop, ask, “Am I hungry, or is this stress?”
Movement
Begin with 5–10 minutes of walking a day. Make it daily.
Add time slowly: 5 minutes more each week.
Find a buddy one level ahead of you for accountability.
Nutrition
Protein first, vegetables second, carbs last. You’ll feel fuller with fewer calories.
Cut liquid calories: soda, sugary coffee, juice, and even “drinkable” desserts slide past fullness signals.
Try “add, don’t just subtract”: add a fruit or veggie at lunch, add water at meals, add a lean protein at dinner.
Environment: Make Healthy the Easy Choice
Home scan: Keep nuts, pre‑cut veggies, fruit, and high‑protein snacks in reach. Toss the candy bowl.
Work scan: Stock your desk with better snacks. Keep water handy.
Sunday setup: Prep grab‑and‑go lunches and snacks for 2–3 days.
Reduce friction: Lay out shoes and clothes the night before. Put keys and walking gear together.
Non‑Scale Victories (NSVs) Matter
Don’t let the scale steal your progress. Celebrate:
Better energy
Fewer cravings
Clothes fitting better
Lower blood sugar readings
Sleeping better
Walking farther with less effort
Plateaus Happen. Resilience Wins.
Most people see early loss, then a stall. This is normal. Your body is adjusting. Keep your process steady:
Stay consistent with walks and protein‑first eating.
Keep screen time in check to reduce mindless snacking.
Track NSVs to stay encouraged.
If a plateau lasts and you feel stuck, talk to your care team about small tweaks.
Can People “Out‑Eat” Surgery or GLP‑1s?
Yes—especially with liquid calories and ultra‑soft foods. Tools don’t replace habits. The “protein first, veggies next” plan helps you feel full and keeps blood sugar steadier. Whole food wins over shakes and sugary drinks.
Trust in Your Healthcare Team
Trust is the base of good care. Ask questions. Share concerns. Many doctors now take extra steps to be transparent and avoid conflicts of interest. Most clinicians are working hard to do the right thing for you long‑term.
How People Keep Weight Off Long‑Term
Research and real‑world experience show common habits:
Move most days (about 30–40 minutes, 5–6 days a week)
Watch less TV and reduce doom scrolling
Eat breakfast (if it works for you)
Keep simple, repeatable food routines
Use self‑monitoring (steps, food, or NSVs)
Shape your environment to make healthy choices easy
Mindfulness Ties It All Together
Notice your cues: stress, fatigue, boredom.
Choose your response: walk, water, call a friend, protein snack.
Reward yourself with a non‑food treat: music, fresh air, a short break.
Is It Too Late for Me?
No. It’s not too late. You can rebuild trust with your body and yourself. Start with one daily promise you can keep. Keep it for a week. Then stack the next small habit. Ask for help. Most people want to help—and helping you also helps them.
Action Plan: Your First 7 Days
Day 1: Walk 5–10 minutes. Put protein first at dinner.
Day 2: Prep two healthy snacks for work. Put water on your desk.
Day 3: Pause before snacks: “Am I hungry or stressed?”
Day 4: Repeat your walk. Reduce one liquid calorie source.
Day 5: Protein first, veggies next at lunch or dinner.
Day 6: Sunday setup: Prep 2–3 lunches and snacks; lay out walking gear.
Day 7: List three non‑scale victories from the week.
About Dr. Pavi Kundhal
Author: Shift Your Mind to Shift Your Weight
Find it: Amazon and Barnes & Noble
Follow: Instagram @PeelWeightlossClinic
Focus: Practical, mindset‑first tools for lasting change
Key Takeaways
A strong weight loss mindset turns tools into results.
Focus on small, daily habits you can keep.
Reduce “weight gain enablers” in your environment.
Expect plateaus and use non‑scale victories for fuel.
Whole foods and protein first support both weight and blood sugar.
Ask for help—most people want to help you win.
If you enjoyed this, please like and leave a review for The Diabetes Podcast. It helps more people find hope and take action toward remission. Need support? Email [email protected]. Take courage! You can do this—and we can help.
Disclaimer
The information in this blog post and podcast is for educational and informational purposes only. It is not medical advice, diagnosis, or treatment, and it does not replace a one-on-one relationship with your physician or qualified healthcare professional. Always talk with your doctor, pharmacist, or care team before starting, stopping, or changing any medication, supplement, exercise plan, or nutrition plan—especially if you have diabetes, prediabetes, heart, liver, or kidney conditions, or take prescription drugs like metformin or insulin.
Results vary from person to person. Examples, statistics, or studies are shared to educate, not to promise outcomes. Any discussion of medications, dosing, or side effects is general in nature and may not be appropriate for your specific situation. Do not ignore professional medical advice or delay seeking it because of something you read or heard here. If you think you are experiencing an emergency or severe side effects (such as persistent vomiting, severe diarrhea, signs of dehydration, allergic reaction, or symptoms of lactic acidosis), call your local emergency number or seek urgent care right away.
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