If you are looking for practical, sustainable ways to improve your health, celebrity nutritionist Rujuta Diwekar, who works closely with Kareena Kapoor Khan, suggests starting with something surprisingly simple: creating a “screen zone.”
A screen zone involves setting clear boundaries for screen usage at home, especially avoiding phones, laptops, and televisions during meals, in bed, and in the bathroom. According to Diwekar, limiting screen exposure during these moments helps curb mindless scrolling, improves focus, and supports better digestion and sleep — all of which play a critical role in maintaining a healthy weight.
Why Screen Zones Matter for Weight Management
Eating while distracted often leads to overconsumption and poor digestion, as the body fails to register fullness cues. By removing screens from mealtimes, individuals are more likely to eat mindfully, chew properly, and stop when satisfied.
Similarly, reducing screen use before bedtime improves sleep quality, which is closely linked to hormonal balance and metabolic health. Poor sleep is known to increase cravings, disrupt hunger hormones, and slow down weight loss efforts.
But for Diwekar, the concept of wellness extends far beyond screen habits alone.
Stress Reduction Over Intense Workouts
Diwekar consistently advocates a stress-first approach to health, emphasising that chronic stress can sabotage even the best diet or exercise routine. Instead of intense workouts, she recommends gentle daily stretches focusing on the posterior chain — the muscles running from the heels up to the skull.
These movements help release stored tension, improve posture, and calm the nervous system. Over time, reduced stress supports better digestion, sharper focus, and emotional balance, all of which contribute to sustainable weight management.
Bajra: A Traditional Superfood with Modern Benefits
Alongside mindful habits and gentle movement, Diwekar also encourages incorporating bajra (pearl millet) into the weekly diet. Rich in fibre, iron, and essential minerals, bajra supports digestion, boosts immunity, and provides sustained energy.
It can be enjoyed in various traditional forms such as bajra roti, ladoo, raab, or sheera. For easier digestion, she suggests pairing it with ghee or rice flour. Adding a small portion of jaggery after meals may further support metabolism and gut health.
Small Changes, Long-Term Impact
According to Diwekar, wellness is not about extreme dieting or punishing fitness regimes. Instead, it is built through small, consistent changes that seamlessly fit into everyday life.
Even minor adjustments, such as defining a screen zone, can create a ripple effect throughout the day — improving focus, encouraging mindful eating, lowering stress, and fostering healthier lifestyle choices. Combined with simple movement and nourishing foods, these habits form a foundation for long-term health, mental clarity, and sustainable weight loss.
Her approach serves as a reminder that caring for the body does not require drastic measures. Sometimes, the most powerful change begins with something as simple as putting your phone away.
