Weight gain often creeps in silently—sometimes after an injury, sometimes due to a lifestyle shift—and losing it requires both patience and a personalized approach.
Television actor Divyanka Tripathi Dahiya faced a similar challenge after a serious injury left her wheelchair-bound and unable to maintain her usual workout routine.
What followed was a phase of weight gain, but instead of succumbing to frustration, she chose a disciplined path to transformation.
A Diet Built on Structure and Control
Divyanka gradually adopted a structured eating pattern that helped her regain control of her fitness. Her mornings began with a glass of green juice, packed with antioxidants and detoxifying ingredients like spinach, cucumber, or amla.
Breakfast, usually between 10–11 am, consisted of fresh fruits or oil-free pancakes prepared with almond or quinoa flour—both being rich in protein and gluten-free alternatives to refined flour.
“I have to control my diet because I don’t have a great metabolic rate,” she once admitted in a 2019 interview with Pinkvilla. For her, traditional staples like roti, chawal, and sugar were tricky.
“The moment I have it, I pop,” she said candidly, explaining why she avoids these foods. With a smile, she confessed, “For her, even a roti turns into a cheat meal.
Lunch usually came from her homemade dabba—a healthy wrap with paneer and vegetables or sometimes a multigrain roti with sautéed sabzi.
For snacks, she chose lighter options like oil-free vegetable cutlets, sugar-free soups, or small cheese portions—perfect for hectic shooting schedules.
Dinner, however, was the most disciplined meal: taken early (before 7:30 pm) and kept low in carbohydrates, sugar, and rice, with an indulgent cheat meal only once a week to maintain balance without guilt.
This approach highlighted an important principle: mindful eating, not complete restriction.
The Role of Dance in Weight Loss
While cardio and strength training were part of her fitness regimen, one activity made all the difference—dance. During Nach Baliye Season 8, her dance rehearsals doubled as workouts, and within six months, she lost 10 kg.
She revealed to Times of India: “I was already on a weight-loss spree before Nach Baliye started, as I had reincorporated regular exercising and healthy food habits into my routine. Dance just helped me get on the right track.”
What dance offered her was more than physical exercise—it was joyful movement. Unlike monotonous cardio, dance combines aerobic exercise with rhythm, coordination, and interval-like bursts of energy. The result? Higher calorie burn, improved stamina, and most importantly, sustainability—because people naturally stick longer to activities they truly enjoy.
Expert Insights: Adapting for Slow Metabolism
So, what can people with a slower metabolic rate learn from her journey?
According to Sadhna Singh, senior fitness and lifestyle consultant at HereNow Official, cutting out carbohydrates entirely is not the solution. Instead, the focus should be on quality and balance.
- Choose complex carbs like quinoa, oats, brown rice, and millets—they release energy slowly and prevent sugar spikes.
- Pair carbs with protein and fibre-rich vegetables—for example, grilled chicken with quinoa, or dal with sautéed greens. This combination slows digestion, keeps you fuller longer, and prevents overeating.
- Practice portion control—not eliminating food groups, but consuming them mindfully.
Singh stresses that flexibility in diet works better than harsh restrictions, especially for those prone to cravings.
Dinner Timing vs. Calorie Control
Another debate in weight management is whether eating dinner early truly matters compared to overall calorie intake.
Singh explains: “Both factors play a role. Eating dinner early gives your digestive system time to function efficiently, helps improve sleep quality, and reduces the chances of late-night snacking. But when it comes to weight management, your total daily calorie balance is the deciding factor.”
In simple terms, dinner timing is supportive, but calorie balance is decisive.
Lessons from Divyanka’s Journey
Divyanka Tripathi Dahiya’s story proves that transformation doesn’t come from shortcuts—it comes from a blend of mindful eating, joyful movement, and consistent discipline.
- She replaced restriction with smart substitutions (quinoa pancakes instead of flour-based, oil-free snacks instead of fried food).
- She used dance as a fun workout tool, making fitness enjoyable instead of a burden.
- She respected her body’s metabolic rate, adjusting her meals rather than fighting against it.
- She embraced balance over extremes, allowing a cheat meal once a week to stay consistent long-term.
Her journey is relatable to anyone struggling with slow metabolism, lifestyle changes, or post-injury weight gain—it shows that with patience, small sustainable shifts can deliver lasting results.
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