Let’s go back to the basics!

By: Nutrition expert- Vidula Kozarekar, Mumbai.

Email id: vidula708@gmail.com

Information overload is the state of feeling overwhelmed by the volume of information to the point at which one feels more confused than knowledgeable about a particular topic. Information overload can result in brain fog and difficulty making correct decisions.

In today’s era of internet, social media which is pouring free advice about health, nutrition, weight loss; every now and then, it becomes overwhelming to choose the right path towards our health journey!

This time, before heading on to search “new fitness trends” or some “7 days magic diet”; let’s get back to basics of health and nutrition! Let’s make few lifestyle changes that heal your body from within and once you will be able to maintain for the rest of your life!

Here are a few changes to kick-start your fitness journey:

  • Listen to your body

Do you get heartburn or indigestion? Or allergies Or headaches? Or bloated, stuffed, satiated, or no longer hungry? Most of these symptoms are nutrition related.

Train yourself to eat just enough so that you’re comfortable, satisfied and no longer hungry—not until you’re stuffed.

Listen to your body; note all the symptoms and consult with your dietitian or physician if needed for appropriate solution.

  • Make connection with food

You need to make connection to listen to other person over the phone; same goes with food! Try to connect with your food to listen to your body signals!

Thanks to the fast-paced society we live in, it’s very easy to lose connection with our food. We eat on the go, eat on the couch in front of the television and gulp down lunch at our desk between meetings.

Prior to meal, make sure if you are really hungry or it’s just a sign of thirst or frustration or stress or happiness? During the meal, try to enjoy every bit of it.

Check in your hunger and fullness cues while finishing that serving.

  • Determine your goal

Set short term achievable goals to complete the larger picture. Following are few examples-

  • Reduce screen time while eating food
  • Work out 4 days in a week
  • Drink 3 liters of water per day
  • Maintaining food diary for a month
  • Reduce packaged food
  • Carry home cooked food every alternate day to office or college
  • Meditate before going to bed
  • Spare 20 minutes for reading good book

Set 3 short term goals for 15 days, review it and correct your habits if needed. Add 1 new goal on achieving any of the previous set goals!

  • Think simple

Think simple and easy when preparing your healthy meals or planning a fitness regime.

Avoid complex recipes with dozens of ingredients or an exercise with a lot of tools and machinery involved.

Even a simple meal with pan fried vegetables, rice or roti, a serving of chicken or paneer is hearty, wholesome, and delicious too!

Similarly, a simple body weight workout like squats, pushups, lunges or an outdoor cardio or cycling can do wonders to achieve your fitness goals!

  • Treat yourself

Getting into a fitness regime is not about punishing yourself. It’s not about forcing your body what it doesn’t want to do.

Think about it as a long term investment into your health and happiness. Congratulate yourself on achieving small goals and celebrate by treating yourself with favorite cup cake or a slice of pizza.

Food is not your enemy; but be aware of what-when-how you are eating. Knowledge is power.


Your fitness journey doesn’t have to be tiresome, unhappy process.

Keep it simple, realistic and achievable.

If you stand by basics, achieving your goals will become enjoyable journey!

Leave a Reply

%d bloggers like this: