Celebrity nutritionist Rujuta Diwekar believes sustainable weight loss isn’t achieved through extreme diets or quick fixes. Instead, she says lasting results come from consistent everyday habits like eating home-cooked meals, exercising regularly and getting enough sleep.
In a recent Instagram post, Diwekar, who has worked with actor Kareena Kapoor for years, explained why focusing only on rapid weight loss can be counterproductive. According to her, improving overall health should come before chasing a lower number on the weighing scale.
Why people want to lose weight
Diwekar noted that while many people begin a weight loss journey hoping to change their appearance, the real reasons often go much deeper.
She said people frequently seek to lose weight because they are experiencing issues such as:
- Low energy levels
- Poor sleep quality
- Obesity
- High blood pressure
- Diabetes or prediabetes
- Reduced overall fitness
Rather than treating weight as the only indicator of health, she encouraged people to focus on improving these underlying concerns first.
Why crash diets can backfire
The nutritionist cautioned against expecting dramatic results within the first few weeks of a new routine.
According to Diwekar, restrictive diets, excessive calorie cutting and other rapid-weight-loss methods may show quick changes on the scale, but they often place unnecessary stress on the body.
She said such approaches may contribute to side effects including:
- Hair fall
- Dull skin
- Poor sleep
- Mood swings
- Irritability
- Fatigue
These issues can make it difficult to maintain healthy habits over the long term.
Rujuta Diwekar’s step-by-step weight loss timeline
Instead of promising overnight transformations, Diwekar outlined a gradual approach built around sustainable lifestyle habits.
First 3 months: Better health
She explained that the earliest changes are usually internal rather than visible.
During this stage, people may notice:
- Improved energy
- Better sleep
- Enhanced digestion
- Better overall well-being
Next few months: Body measurements begin to change
As healthy habits continue, body composition gradually improves.
People may find that:
- Clothes fit more comfortably
- Waist measurements reduce
- Strength and fitness improve
Around 5 to 6 months: Weight begins to decrease
According to Diwekar, noticeable weight loss often comes later, after the body has adapted to healthier routines.
She believes this slower progression is more sustainable than rapid weight loss achieved through restrictive methods.
Three habits she recommends
Diwekar says long-term weight management is built on consistency rather than perfection. She recommends focusing on three core habits:
- Eating mostly home-cooked meals
- Exercising regularly
- Getting sufficient, quality sleep
These habits, she says, support both physical health and sustainable weight management.
Focus on lifelong habits
Diwekar also emphasised that good health looks different for every individual and changes with age.
Instead of following diets that last only a few weeks, she encouraged people to adopt routines they can realistically maintain for years.
According to her, sustainable lifestyle changes are more valuable than temporary solutions that produce quick but short-lived results.
