Move Beyond Scale

FYI: thin outside, fat inside (TOFI) is also called skinny fat.

If you want to manage skinny fat/ TOFI, start with these steps 👇

1. Do strength training at least 2-3 times a week.
2. Move more, as it helps use excess fat.
3. Reduce/ limit intake of refined carbs and sugars.
4. Include more protein-rich foods in your diet like curd, egg, soya, chicken etc.

When you take these steps, you can reduce your visceral fat and reduce the risk of metabolic issues that come along with it.

Save this for later.

And, share this reel with your friends and family who think ‘being normal weight or thin automatically means they are healthy’.

We often ask people who are overweight or obese to focus on losing excess fat and making better food choices,
but we don't talk much about people who are thin or of normal weight.

And, that is why it is easy to ignore the need for diet & lifestyle changes and assume that being normal weight means you are not likely to get any health issues. 😑

TOFI (thin outside, fat inside) individuals have high amounts of fat around internal organs and inside liver, muscle and pancreas.

Did you know this hidden fat increases the risk of metabolic diseases even when body weight is normal?

Follow along and stay tuned for Part 2, where I’ll share some food & lifestyle changes that can help reduce the risk of TOFI.

Not every piece of diet advice you see online is meant for you.
That’s why over here, we do things differently.

Yes, I’ll teach you the basic nutrition principles and explain what works.

But more importantly, I’ll help you build a way of eating that still works for YOU, your routine, culture and your real life.

Because a diet you can actually follow will always work better than advice that goes viral online.

And that’s why I’m here- to help you stop overthinking food and start building eating habits you can sustain for life. 😄

If this speaks to you, hit follow.

In an ideal world, all of us would be eating fresh home-cooked food 365 days/ year.
Since it’s not an ideal world, let’s make things easier for ourselves. Okay?

Am I trying to promote bread? No.

All I am saying is: 👇
If not bread, one may skip breakfast and that might affect their energy levels. And, they may end up overeating later due to intense hunger. 😐

So, if you eat bread either because you like it or due to time constraints, let’s try to make it a little better by pairing it with eggs/ milk or even leftover veggies from last night.

Whether you’re trying to manage your blood sugars or simply trying to eat better, this tip will be helpful. ✅

If you found this helpful, hit the like button. 😄

If your recent test reports show fasting blood sugars as normal, but HbA1c as high, don’t ignore it.

HbA1c shows your blood sugar average over 3 months, so it gives a clearer picture.

Good news: prediabetes is reversible with the right diet and lifestyle changes.

Share this with someone who needs to see this 😄

If you want to maintain your blood sugar levels in the normal range, going back to old eating habits won’t help.

What actually helps is a simple shift: less rice/roti, more vegetables and protein sources like dal, curd, eggs…

This is how you prevent prediabetes from coming back and maintain stable blood sugars in the long term.

Found this helpful? Hit the like & follow me for more such content on managing sugar levels. 😄

Tag that friend who’s always trying a new diet 👀

Someone promotes a gluten-free diet, another says follow sugar-cut, anti-inflammatory, low-carb, high-protein…

Phew! There is too much food noise out there.
It’s all too confusing 🤷‍♀️

Share this reel with your friends and family for a quick laugh 🤣🤣

Being a dietitian does NOT mean I am always on a diet. 🤦‍♀️

This is the biggest misconception people have about me.

So many of my family members assume that ‘I am on a diet’ just because I am a dietitian. I am SICK of hearing this. The irony here is that people want me to ‘not judge’ their eating habits, but they judge mine. 🥲

This constant judgement and comments about a person’s eating habits messes up their relationship with food. Everyone deserves to eat as per their hunger, needs and preferences. ✅

Stop shaming people’s food habits.

Have you also faced such experiences?

Please share with your friends & family to spread awareness. 😄