12 week Fitness Project: Get fit get healthy

Bhubaneswar: Celebrated nutritionist Rujuta Diwekar is one of the most sought-after nutritionists of the country today. The big names who seek her are Kareena Kapoor, Anil Ambani, Alia Bhatt, Varun Dhawan, Saif Ali Khan, Anupam Kher, Karisma Kapoor, Richa Chadda among others.

Rujuta Diwekar suggests a 12-week Fitness Project which can be followed by all age groups. She strongly believes that age or sex must not be a hindrance for having a fit body.

Rujuta says that in 12-week Fitness Project we can include one healthy habit into our lives in a week for 12 straight weeks.

Week 1


Start the day with a banana or any fresh fruits or soaked almonds or soaked raisins. Avoid starting the day with tea or coffee.

Week 2


Ghee is most easily found in all our Indian homes. She says that ghee is great in fighting PCOD, diabetes, BP fluctuations, acidity, and constipation.

Week 3


Avoid use of gadgets during meal time. Start with one meal one day at a time. Also, avoid the use of the gadgets before going to sleep.

Week 4


Try to eat a wholesome meal in between 4-6 pm. It could be nuts, poha, eggs, etc. Plan this meal in advance. After a light lunch and before dinner, our bodies need some kind of food at this point to move on with the day.

Week 5


If it is within 5 km take a walk and do it; instead of taking a vehicle. After every 30 minutes take a walk for 3 minutes. Do everything little possible so that the body gets the walking that it needs.

Week 6


Start with at least one day a week of strength training. Make working out a part of life. If you are a beginner, then commit to twice a week of working out.

Week 7


Eat the good old dal-chawal or dal-roti for dinner. Just a teaspoon of ghee to make it sumptuous.

Week 8


Always visualize the quantity you want to eat. Then serve the half of that amount. Also take double the time to eat the amount.

Week 9


Make a practice of doing a Suryanamaskar every day. Choose a well ventilated, lit space at home. Then fix a time- sunrise and sunset are both ideal times. Suryanamaskar provides the whole body with the training it needs.

Week 10


Have sherbets and other traditional drinks throughout the day. Also try to avoid the store brought, readymade one. These mostly are stripped of any healthy nutrients.

Week 11


Bring back the old iron kadhai into your kitchens. Cooking in an iron kadhai infusing Iron into the food cooked. This will not be possible when cooking in Aluminium, plastic or non-stick cookware.

Week 12


It’s high time that we bring good old oils like coconut oil, groundnut oil and mustard oil back into our kitchens.

In the upcoming new year follow the Fitness Project and make healthy choices one day at a time.

Also Read: Top 10 Offbeat Places To Visit In And Around Bhubaneswar

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