Losing weight is no joke especially if you are a food lover. Giving up on some favourites like rice and bread is painful especially if you are used to having it as a part of your cuisine. Celebrity Nutritionist Rujuta Diwekar says that this is one of the biggest mistakes we make when on a weight loss journey. Taking to her Instagram account, she shared the 3 tests that help measure your fitness level, 3 mistakes you must never make, and foods that you must have for weight loss with the right timing for them all. Scroll down to know what she shared with a complete guide in one place. 

3 Tests To Measure Your Fitness

  • Waist to hip ratio
  • Sit and reach test
  • Resting heart rate

Mistakes You Make On The Journey To Weight Loss

Weight Loss Success Stories

When you see quick weight loss success stories on social media, it influences you and we sign up for methods that are not sustainable. We need to understand that it is not about how quickly you lose but whether is it sustainable or not. 

Do not fall for quick methods. We make a goal of a certain amount of kgs we want to lose. When you say 10 kgs- it is not correct. You must lose weight in a way that doesn't come back. You should lose 10 in 1 year. 9 in the next year and so on. You must have good blood circulation and have good skin and good health. 

Breaking Down Food Into Calories, Categories

 
 
 
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A post shared by Rujuta Diwekar (@rujuta.diwekar)

You should not be breaking food down into carbs, protein, fats, and calories. Look at food from the point of view of what is local, seasonal, and traditional, and to continue losing weight in a sustainable manner there are the 3 Cs you must consider. Is it complying with my culture, climate where you live and the cuisine generally prepared at home? Think of these things. We cannot give up on this diversity. Ending your own likes and stop eating food that you love, will not give you happiness, health, and harmony.

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Cultural Appropriation Of Our Eating Practices By Food Industry

What the food industry does is that it convinces you that it belongs to your culture. But here is how you must use them. A prime example is that of turmeric which we put in milk and food. Now we have pills, shots which is where the industry has used you. The same goes for intermediate fasting. People justify it by saying that fasting belongs to our culture itself. Yes, it is but we do not fast every day. Fasting was never used for weight loss. 

These are good for profits not for the health of people. These practices do lead to a drop in body weight but not in fat weight. Anything that leads to bodyweight drop but not fat weight, is making you older, sicker, and slower.

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When it comes to weight loss: 

  • Stick to sustainability (about 10% weight loss in a year)
  • Look at the culture, cuisine, climate when deciding what to eat
  • Follow traditional practices in their totality (no haldi shots, no staying hungry for long hours, etc).

Food You Must Have & When To Have

 
 
 
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A post shared by Rujuta Diwekar (@rujuta.diwekar)

  • Start your day with fresh fruit or nuts (not with tea, coffee, spices, seeds)
  • Have a fresh, hot, homemade breakfast (not packaged cereals, juices)
  • Have a fruit or homemade sherbet mid-morning
  • Try and have your lunch between 11 a.m-1 p.m. Include millets in your meal and have chutney with it.
  • Around 4 p.m, have a wholesome meal like nuts or homemade snacks
  • Have your dinner 2-3 hours prior to bedtime, ideally between 7-8:30 p.m. Include rice in your dinner.

Stay tuned to HerZindagi for more on weight loss and healthy eating by experts.