Shift Focus from Weight Loss to Exercise
The first and most crucial shift in mindset is to stop viewing exercise solely as a tool for weight loss. Diwekar advises that the goal should instead be consistency and overall health. She recommends aiming for at least three hours of dedicated exercise every
week. This doesn't have to be a high-intensity gym session every day; it can include activities you enjoy, like brisk walking, cycling, dancing, or strength training. The purpose of this regular activity, especially after 30, is to support long-term health markers. One of the most important is bone mineral density, which peaks in a woman's 30s. Consistent exercise helps maximise and maintain this density, providing a strong foundation for the decades to come. Focusing on movement rather than the numbers on a scale builds a sustainable routine that improves strength, stamina, and mobility for a better quality of life.
Avoid Restrictive Diets and Embrace Food
In an era of endless diet trends, Diwekar’s second piece of advice is refreshingly simple: do not follow extreme or restrictive eating patterns. She specifically cautions against habits like completely giving up carbohydrates, eliminating sugar, or skipping dinner in the pursuit of quick results. Karisma Kapoor herself has mentioned eating things like fish curry and rice for dinner while getting fit. Diwekar’s philosophy is that removing the joy from eating can negatively impact your life and lead to micronutrient deficiencies. The 30s are a time when hormonal shifts begin, and the body needs a steady supply of nutrients like Vitamin D, B12, iron, and calcium to navigate these changes smoothly. A balanced, varied diet that includes all food groups provides the necessary fuel and nourishment. Instead of cutting out foods, the focus should be on balanced meals and portion control, ensuring that eating remains a positive and nourishing experience.
Play the Long Game: Start in Your 30s
The overarching theme of Diwekar's advice is to think of health as a long-term investment rather than a short-term project. The habits you build in your 30s are what pay dividends in your 40s, 50s, and beyond. Diwekar uses Karisma Kapoor as a prime example, noting that the actor’s celebrated fitness is the 'cumulative benefit' of working on her health consistently since her 30s. This decade is a critical transition period for women's bodies, with subtle changes in hormones, metabolism, and body composition. By establishing a foundation of regular exercise and balanced nutrition during this time, you are better equipped to handle these changes. This proactive approach helps protect and maintain muscle mass and bone health, which are crucial for staying active and strong in later life. It’s not about achieving perfection overnight but about building a resilient and healthy body for the future.
