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Journalism of Courage
Sometimes, weight gain can sneak up after an injury or lifestyle change, and losing it requires a tailored approach to both food and movement. Actor Divyanka Tripathi Dahiya once found herself in that position after an injury left her in a wheelchair and unable to work out regularly.
When she decided to make a change, she adopted a structured eating pattern, starting her day with a glass of green juice and having breakfast around 10-11 am, often fresh fruits or oil-free pancakes made with almond or quinoa flour. “I have to really control my diet, I don’t have a great metabolic rate,” she admitted in a 2019 interview with Pinkvilla, adding that she needs to be careful with eating foods like roti, chawal, and sugar because, she says, “The moment I have it, I pop. So, I have to stay away from a lot of things.” She also admitted, “Jiss dinn roti kha liye uss dinn cheat (day) hota hai (My cheat days are when I eat roti).”
Lunch often came from a homemade dabba, such as a healthy wrap with paneer and vegetables. Snacks were oil-free vegetable cutlets, sugar-free soups, or small cheese portions on busy days. Dinner was kept early, before 7:30 pm, and low in carbohydrates, sugar, and rice, with just one indulgent cheat meal per week to avoid feeling deprived.
Alongside these changes, she combined cardio with weight training, but one factor made a remarkable difference: dance. According to the Times of India, during her time on Nach Baliye Season 8, she shed 10 kg in six months, saying, “I was already on a weight loss spree before Nach Baliye started, as I had reincorporated regular exercising and healthy food habits into my daily routine.” She mentioned how dancing helped her “get on the right track” as it became a part of her workout routine and admitted it would help her stay healthy “in the long run”.
Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, tells indianexpress.com, “People with slower metabolism often feel pressured to cut out carbohydrates entirely, but balance works better than restriction. Choosing complex carbohydrates such as whole grains, quinoa, oats, and millets helps because they release energy gradually and prevent blood sugar spikes.”
She adds that pairing these carbs with lean proteins and fibre-rich vegetables slows digestion and promotes satiety. Portion control plays an important role as well.
Singh says that dancing can be “as effective as any structured workout,” provided it is done with consistency and intensity. Unlike repetitive cardio routines, dancing combines aerobic activity with rhythm, coordination, and often interval-style movements, which makes it both engaging and calorie-burning. Its biggest advantage is sustainability, because people are more likely to continue an activity they genuinely enjoy.
Both factors matter, Singh says, but in different ways. Eating dinner early allows the digestive system to work efficiently while the body is still active, reducing discomfort and improving sleep quality. It also prevents late-night snacking, which often contributes to excess calorie intake. “However, in terms of weight management, the overall calorie balance across the day plays the primary role,” concludes the expert.
