Body shaming and emphasis on beauty have put Indian women in a confused state of mind ever since colonisation. As the world moves ahead and the emphasis on progressive thoughts grow, there is a growing need to tell women that you are the best! Emphasis on health rather than size is what we are aiming to encourage this year of 2025.
This is for informational purposes only. For medical advice or diagnosis, consult a professional.
Here are some weight loss facts for Indian women according to doctors, experts and even Rujuta Diwekar’s approach:
- Prioritise Real Food: Focus on whole, unprocessed foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Avoid packaged snacks, sugary drinks, and processed foods.
- Embrace Seasonal Eating: Consume foods that are in season as they offer the highest nutritional value and are more readily available.
- Incorporate Healthy Fats: Include healthy fats like ghee, coconut oil, and nuts. These fats help regulate hormones and promote satiety.
- Mindful Eating: Pay attention to your body’s hunger and fullness cues. Eat slowly and savour your meals.
- Strength Training: Include strength training exercises in your routine to build muscle mass. Muscle burns more calories at 1 rest, aiding in weight loss.
- Stress Management: Chronic stress can lead to weight gain. Practice stress-reducing techniques like yoga, meditation, or spending time in nature.
- Prioritize Sleep: Aim for 7-8 hours of quality sleep per night. Sleep deprivation can disrupt hormones that regulate appetite and metabolism.
- Hydration: Drink plenty of water throughout the day. Dehydration can mimic hunger signals.
- Prioritize whole foods: Focus on incorporating plenty of fruits, vegetables, whole grains, and lean proteins into your diet. These foods are packed with nutrients and can help you feel full and satisfied, making it easier to control your calorie intake.
- Embrace Indian spices: Many Indian spices, such as turmeric, ginger, and cumin, have been shown to have metabolism-boosting and fat-burning properties. Incorporate them into your cooking to add flavour and potentially aid in your weight loss efforts.
- Limit processed foods: Processed foods are often high in unhealthy fats, added sugars, and sodium, which can contribute to weight gain. Minimize your consumption of packaged snacks, fast food, and sugary drinks.
- Control portion sizes: Even healthy foods can contribute to weight gain if you eat too much of them. Be mindful of your portion sizes and avoid overeating, even at festive occasions.
- Stay hydrated: Drinking plenty of water throughout the day can help you feel full, reduce cravings, and improve your overall metabolism. Aim for at least 8 glasses of water per day.
- Incorporate physical activity: Regular exercise is essential for weight loss and overall health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. You can break this up into shorter sessions throughout the day.
- Get enough sleep: Lack of sleep can disrupt your hormones and lead to increased cravings and decreased metabolism. Aim for 7-8 hours of quality sleep each night.
- Manage stress: Stress can lead to emotional eating and weight gain. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
- Be patient and consistent: Weight loss is a gradual process. Don’t get discouraged if you don’t see results immediately. Focus on making sustainable lifestyle changes that you can maintain over time.
- Seek professional guidance: If you’re struggling to lose weight on your own, consider consulting a registered dietitian or a certified personal trainer. They can provide you with personalized advice and support to help you reach your goals.
Important Note:
Every woman’s body is different, and what works for one person may not work for another. It’s important to find a weight loss plan that is right for you and your individual needs.
This information is for general knowledge and should not be considered medical advice. It’s always best to consult with a qualified healthcare professional or registered dietitian for personalized guidance on weight loss and nutrition.
