17 Simple Fitness Tips You Should Really Follow – From Celebrity Nutritionist Rujuta Diwekar

6.30 am: A glass of warm water with lemon and honey
9.00 am: Oats cooked in a glass of milk
11.00 am: An apple
1.00 pm: Two chapatis, boiled vegetables and a handful of brown rice

Yeah, that sounds about right. But why would you ask diet advice from me when you have celebrity nutritionist Rujuta Diwekar to tell you how to manage your food habits?

By Shahana Yasmin


Mumbai-based nutritionist Rujuta Diwekar is quite a celebrity herself, and not just because of her clients, though being able to say Kareena Kapoor and Anil Ambani are your clients must have certainly helped. Winner of the prestigious Nutrition award from the Asian Institute of Gastroenterology (AIG), Diwekar's advice on healthy eating is one that scores of people absolutely swear by.


Her first book Don't Lose your Mind, Lose Your Weightbecame an instant bestseller in the non-fiction list of 2009, staying on the top of the bestselling charts for the next four years. Combining the sales of both her books, she has managed to sell over 4,00,000 copies, which have also been translated into more than four languages. After her second book in 2011,Women & the Weight Loss Tamasha, she released her third book in 2014,Don't Lose Out, Work Out!

Breaking several healthy eating myths, Diwekar's advice is actually one that anyone with a busy lifestyle and a limited budget can follow. She focuses on a healthy, balanced lifestyle instead of any kind of crash diet or cleanse. With pointers for vegetarians and non-vegetarians alike, as well as women who suffer from thyroid and polycystic ovarian syndrome (PCOS), let's take a look at some of Diwekar's rules for a fit and new you.

Don't skip meals to lose weight, eat small ones throughout the day.

The worst thing anyone can do is to skip meals when they want to lose weight. Diwekar suggests that you eat eight-nine small meals throughout the day, which will prevent you from getting hungry and overeating in one meal. She suggests that meals consist of an apple, or a banana, a serving of egg whites, muesli and milk, one slice of cheese with bread or a handful of mixed nuts. 

Don't deprive yourself when you get hunger pangs. Snack on healthy things.


Keep healthy fats such as nuts and seeds, and high-fibre foods like vegetable salads ready for when you want to snack on something. And the best kind of snack is always some kind of fruit—like a banana or an apple.

Do NOT give in to the temptation of eating something post-dinner.

Give your body the rest it needs. Lock up your food, give someone else the key, do what you need to stop yourself from picking up that biscuit after dinner is done.

Follow the Rule of Pi for exercise.

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Make sure you get some kind of exercise at least once every 3.14 days. If you're eating well 22 days in a row, and you've managed to squeeze in seven days of exercise, it will contribute to your overall state of being. Even something as mild as a jog or a brisk walk will work just fine.

Don't start with an intense workout, and do not skip on stretching exercises.

Always start with a few stretching exercises to get the blood flowing even if you're doing a low-intensity workout. Not only does it prepare your body for a better workout, it also prevents injuries. 

Try and eat fresh food as much possible.

Avoid food that has been heated several times, has been over-boiled, or reheated in a microwave oven. Food loses nutrients this way, so try and eat it fresh whenever possible.

Don't follow the 4-litre or 8-litre water intake system.


Figure out what works for you. Everybody's bodies work differently, so figure out how much water your body requires by checking the colour of your urine. If it is clear, then you're drinking enough water.

Artificial sweetener should never replace sugar, unless the doctor has told you so.

“Sugar is natural,” she says, “Why replace our natural with someone else’s natural?”

Soy is not necessarily healthier than paneer.

If you're looking for a healthier alternative to paneer, soy is definitely not it. Stick withpaneer (cottage cheese).

There is no need to juice all vegetables and fruits.


If you want to include fruits and vegetables in your diet, eat them. Don't juice it all up, because that doesn't really add to its nutrient value.

Fat-free is not necessarily always a good thing.

Avoid “low-fat” or “fat-free” food, because you'll be losing out on essentials like Omega-3 and Omega-6, which you'll find inghee,paneer, and oils like groundnut, til and coconut.

Calcium supplements shouldn't be the only thing strengthening your body.

Exercise and a non-sedentary lifestyle will keep you fit, not just calcium.

Don't cut out carbs completely from your diet.


Unprocessed carbs like wheat, rice,jowar,bajra,nachni orragi, barley actually contribute to treating PCOS, instead of the opposite.

Quinoa is just a fancy alternative for protein you can find locally as well.

“We keep eating things like complete protein such as quinoa without giving a thought to the fact that South America is killing its forests to grown quinoa. Eat local,” she stresses.

Green tea isn't all that.


Diwekar would rather have “masala chai, any day.”

There's more to olive oil than you think. Just pick up that jar ofgheeinstead of olive oil.

Diwekar talks about the far-reaching effects of olive oil on the climate, saying, “If there is a climate impact, then we are also part of that change. We’re giving upghee to eat olive oil. Where are the olives coming from? Why is EU pushing this? What are the economics at play there? We have to think about these things.”

Yoga is always a good thing.

Source:NDTV Food

Do theSurya Namaskarwith pelvic opening exercises. These are great for women suffering from PCOS.


Now that Rujuta Diwekar has busted these popular health myths for you, there's nothing stopping you from getting that healthy lifestyle you've been promising yourself!


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