Skilled-approved ideas for sustainable weight reduction


With people in the midst of a pandemic, health and nutrition have become more important than ever in our lives. In 2020 and 2021, people began to recognize the importance of good health and nutrition and made their New Year’s resolutions accordingly. In the middle of the year, the prominent nutritionist Rujuta Diwekar started the series “All about weight loss” on her Instagram handle and shared some valuable tips for healthy weight loss.

Why the Rujuta Diwekar weight loss series?

Rujuta shared on her Instagram that over the course of six months and the rest of the year, she decided to help people achieve their weight loss goal this year by teaching knowledge about the right way to lose weight without too much Having to spend money. Since people have often strayed from their goal because of being misguided, Rujuta said that she aimed to help people with some sustainable weight loss measures.

What is body weight?

In order to lose body weight we have to understand what it is. According to Rujuta, two things contribute to body weight – fat weight and lean body weight. While fat weight refers to the weight that fat contributes to our body, lean body weight is the weight of our bones, muscles, tendons, organs, hair, and nails in our body.

She said that as we age, the fat weight in our body increases and at the same time the lean body weight decreases. It makes us look older, weaker, and unhealthy. She also said that if we try to opt for “quick” weight loss measures and desperate methods like keto, fasting by removing all fat from our food, and intense exercise, we will speed the process up. As a result, we look weaker, older, and fatter than ever because of such temporary measures.

What is the right way to lose weight?

According to Rujuta, the right way to lose weight is the sustainable method. The method by which the diet and fitness regimen can be comfortably followed by people not just for the next two months to fit into “this dress”, but for the next five years, and perhaps the rest of their lives, to be healthy to live. By sustainable weight loss, she meant successful weight loss in which the lost weight does not come back. She said that most people go through unsuccessful weight loss, where the weight you lose is put back on, more than your starting weight this time and with more illnesses. Temporary measures chosen by the people lead to only temporary gains and the decline is greater then than ever.

She revealed that sustained weight loss is a long-term process, but the only successful way to lose weight that doesn’t bring the weight you lose back and makes the person healthier than before. The symptoms of various health conditions such as gas, indigestion, and constipation get better and the person experiences better hair and skin quality, better digestion, regulated sugar levels, a proper menstrual cycle, and much more. The lean body weight increases and the fat weight decreases.

Rujuta said that weight loss through the sustainable path will lead to long-term gains in terms of fat weight loss and healthier lives, but you won’t notice big differences in a short period of time. Because of this, she discouraged the use of a weighing scale, saying that using a person would not help keep track of fat weight loss and lean body weight gained. Rujuta emphasized: “Body weight is not a measure of fat and certainly not of fitness”. She said that scales only give us a “number” that is useless for indicating a person’s weight loss and good health.

If not weight, what should you measure?

If we take sustainable measures to lose weight, our metabolic parameters such as blood sugar levels, blood pressure, digestion, fertility and cholesterol levels improve and we can live healthy. Rujuta said that all of these parameters cannot be measured on scales and are therefore useless to indicate a person’s good health. Instead, she gave us three things that we can measure to check the status of our fat weight, lean body weight, and our health.

1. Measure your waist and hips: Rujuta said that measuring the waist-to-hip ratio is an important indicator of the sustainable path to weight loss. She instructed that three fingers be placed on the top of the marine and a tape measure measured the thinnest part of the waist. Then measure the widest part of your hips with a tape measure and write down the numbers. She said that all diseases that occur due to weight gain can be avoided if the waist circumference in women is typically below 35. “If you’re a woman, the waist-to-hip ratio should be between 0.7 and 0.85, and for men, it should be between 0.85 and 0.95,” she said.

2. Take the sit-and-reach test: For this test, you have to put a chair in front of a wall. Then sit on the edge and not backwards. Straighten your legs and try to touch your toes by keeping your shoulders straight and your hands stretched forward. To make sure your chest and shoulders are straight, keep your face straight and don’t look down. Measure the distance your hands can reach your legs and write it down. The distance must be measured from your toes to where your hands can reach. The toe stands for 0, the areas above it such as the ankles and knees stand for -ve and the distance above the toes stands for + ve.

3. Measure your resting heart rate: Your resting heart rate must be measured in the morning before you get up. There are two ways to measure it. One where you can clamp an oximeter on your finger before you get out of bed and then count backwards from 10 to 1 to check and write down the number. The other method allows you to take your pulse on your neck or wrist before you sit upright on your bed.

Rujuta said to measure these three things that she found more effective in determining your weight loss and health. She said one should remember that one is measuring these things and they should be kept constant to get an accurate measure.


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