BEYOND THE SCALE

Simple habits for a healthy, toned you.

- Bhavana Ramakrishnan

Everyone seems to be chasing the perfect hourglass figure — sweating it out at the gym, counting calories, and obsessing over the number on the scale. But here’s the truth: real fitness isn’t built in the gym alone. It’s shaped by the choices you make in your kitchen, your bedroom, your routine, and your mindset.

And here’s something most people overlook — weight loss should never be the goal. The goal is a healthy lifestyle and a strong, toned body that feels good from within. Your weight is just a number; it doesn’t define your beauty or your worth. What truly matters is how energised, confident, and at ease you feel in your own skin. When you focus on that, weight loss often follows naturally.

Instead of chasing the scale, work towards becoming a more balanced version of yourself — one meal, one habit, and one mindful choice at a time. Here are simple, realistic, science-backed habits to help you do just that.

Increase Your Protein Intake

Protein is the foundation of a healthy body, yet most Indian diets fall short of it. Aim for about 1 gram of protein, per kilogram of the body weight daily.

For vegetarians: pulses, lentils, paneer, tofu, curd, soya chunks, and sprouts. You can even mix besan or soya flour into your rotis.

For non-vegetarians: eggs, chicken, and fish work perfectly.

Protein does more than build muscles — it repairs tissues, maintains muscle mass, keeps you full longer, and stabilises blood sugar, preventing the “post-lunch slump.” Balanced protein intake helps control appetite and improves mood.

If you work out, adequate protein reduces muscle soreness and fatigue, helping you stay consistent. Think of protein as fuel for progress.

Add More Fibre To Your Plate

If protein builds, fibre protects. It slows digestion, adds bulk, and helps manage appetite.