Focus on Exercise, Not Just Weight Loss
One of the most common pitfalls in any fitness journey is an obsession with the weighing scale. Rujuta Diwekar suggests shifting this focus from weight loss to consistent movement. Instead of chasing a number, she advises aiming for a manageable goal,
such as getting at least three hours of exercise every week. This approach re-frames physical activity as a tool for building strength, flexibility, and overall fitness rather than just a method for shedding kilos. Diwekar's philosophy is that body weight is not a reliable indicator of health or fitness. True well-being is reflected in energy levels, sleep quality, and reduced health issues like bloating or acidity. By committing to regular activity—whether it’s strength training, yoga, or simply a daily walk—the focus moves towards building sustainable habits that support bone health and hormonal balance over the long term.
Don’t Demonise Traditional Foods
Contrary to popular diet trends that often villainise entire food groups, Diwekar is a vocal champion of traditional, home-cooked meals. She strongly advises against restrictive diets that eliminate staples like rice, ghee, or sugar entirely. Her core message is that food should be a source of joy and nourishment, not fear. She argues that context is everything; for instance, Indians traditionally eat rice paired with dal, sabzi, or fish, creating a balanced meal that combines carbohydrates with protein and fibre. Similarly, she busts the myth that ghee leads to weight gain, highlighting its role in providing essential fat-soluble vitamins like A, D, and E. A teaspoon of ghee with meals can aid digestion and nutrient absorption. The emphasis is on eating local, seasonal foods that are culturally familiar and economically sensible, rather than chasing expensive, imported superfoods. This sustainable approach fosters a healthier relationship with food.
Build Small, Consistent Habits
The foundation of Diwekar’s advice lies in the power of small, cumulative changes over time. Her '12-Week Fitness Project,' for example, is built on introducing one simple guideline each week, allowing habits to form gradually and sustainably. This could be as simple as starting your day with a fruit instead of caffeine, adding a teaspoon of ghee to each meal, or taking a short, gentle walk after dinner. Another key habit she promotes is managing screen time, especially around meals and bedtime. She suggests staying away from gadgets for at least 30 minutes before sleeping to improve sleep quality and allow the mind to unwind naturally. The idea is to 'start small, start now' instead of waiting for the perfect moment. A single Surya Namaskar done today is more valuable than a plan to do 108 later. These minor adjustments, when practised consistently, compound over time to create significant, lasting improvements in both physical and mental well-being.
