Celebrity nutritionist Rujuta Diwekar, widely known for guiding actor Kareena Kapoor during her Tashan transformation, has shared a simple yet practical approach to weight loss. In a recent Instagram video posted on June 30, Rujuta Diwekar urged people to move away from crash diets, viral health trends, and unrealistic expectations.
In the video titled ‘If you are trying to lose weight, keep in mind these three things’, she explained that long-term health should always be given importance over quick results. Her advice focused on sustainable weight loss, traditional eating habits, and consistency rather than shortcuts.
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Rule 1: Don't rush weight loss
According to Rujuta, one of the biggest mistakes people make is expecting rapid results.
"Number one: do not be in a hurry or haste. Lose weight comfortably. Whether you want to lose 2 kg or 20 kg, the approach should be the same: it should be sensible and sustainable. Sustainable means losing 5 to 10% of your body weight in a year."
She stressed that healthy weight loss is a gradual process and should not come at the cost of overall well-being.
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"If you need to lose more, it will take more years, but weight should only be lost gradually. Only then does the risk of diabetes, high blood pressure, thyroid issues, osteoporosis, and certain cancers decrease. Only then do your skin, hair, and mood remain good, and the frequency of infectious diseases also decreases. Uric acid issues also diminish."
In the caption accompanying the video, she also wrote, “Losing weight while retaining strength, immunity, and bone density is key.”
Why slow weight loss matters
Many people focus only on the number displayed on the weighing scale. However, experts often point out that sustainable fat loss is linked to better long-term health outcomes and is easier to maintain than extreme dieting. Rujuta Diwekar's message was clear: protect your health first and let weight loss happen gradually.
Rule 2: Eat traditional foods instead of following diet trends
The nutritionist also challenged the growing obsession with counting every gram of protein, fibre, or other nutrients.
"The second rule is that the diet you follow should be based on food-based dietary guidelines. Food-based dietary guidelines are a gold standard in nutrition science," she explained, adding, "This means your diet should include the traditional food that you have always been eating. Whether you eat dal-rice, idli-dosa, chicken and rice, or fish, your diet should be built accordingly. It shouldn't be that everyone is eating the same thing."
