Celebrity dietitian Rujuta Diwekar shares three secret tips to look like Karisma Kapoor and stay fit even in your 40s, 50s or later

Looking fit and feeling healthy as you grow older does not necessarily mean following a strict diet or constantly trying to lose weight. Celebrity nutritionist Rujuta Diwekar says the habits women build in their 30s can make a significant difference to their health in their 40s, 50s and even later in life. In a social media video, Diwekar discussed how actress Karisma Kapoor continues to look fit and radiant in her 50s. While people may wonder how the actor maintains her appearance, the nutritionist believes the answer lies in the cumulative benefits of habits developed over several years.

According to Diwekar, the 30s are an important period for women to pay attention to their health. Changes in hormones, skin, hair, waist measurements and menstrual cycles can become more noticeable as women approach their late 30s. Some may also experience changes in the intensity of premenstrual syndrome (PMS). Rather than chasing a particular number on the weighing scale, Diwekar recommends focusing on long-term health. She shared three key principles that women can follow to support their well-being as they age.

1. Focus on exercise, not just weight loss

Diwekar's first piece of advice is to stop making weight loss the sole objective of physical activity. Instead, women should aim to exercise regularly and make movement a consistent part of their lives. She recommends setting aside three hours every week for exercise. This can help women build a sustainable fitness routine and support bone health.

View this post on Instagram

A post shared by Rujuta Diwekar (@rujuta.diwekar)

Bone mineral density is particularly important as women grow older. Although peak bone mass is generally achieved earlier in adulthood, maintaining bone strength through regular physical activity, adequate nutrition and other healthy habits becomes increasingly important with age.

Instead of exercising only to shed kilos, women can focus on activities that improve strength, stamina, mobility and overall fitness. Depending on their health and fitness levels, this could include brisk walking, strength training, dancing, cycling or other forms of exercise they enjoy. The larger point is to build a routine that can be maintained over the years, rather than relying on short bursts of intense workouts to change one's appearance.

2. Avoid extreme diets and cutting out entire food groups

Diwekar's second recommendation is to avoid restrictive diets, particularly those that involve eliminating several foods without a medical or nutritional reason. Giving up carbohydrates, avoiding sugar completely or skipping dinner in the hope of losing weight may seem like quick solutions. However, an overly restrictive eating pattern can make it harder to obtain all the nutrients the body needs.

Women need adequate amounts of essential nutrients, including vitamin D, vitamin B12, iron and calcium. These nutrients play different roles in the body, from supporting bone health and red blood cell production to maintaining normal nerve function. A poorly planned diet can increase the risk of nutritional deficiencies. This is especially relevant when women are already experiencing changes in their nutritional needs or menstrual health.

Instead of following every new diet trend, Diwekar encourages women to focus on balanced eating and sustainable food habits. A varied diet that provides sufficient energy, protein, healthy fats, carbohydrates, vitamins and minerals is generally more useful for long-term health than repeatedly switching between restrictive eating plans.

3. Start building healthy habits in your 30s

Diwekar's third message is about thinking beyond the present. The habits women develop in their 30s can influence their health in the decades that follow. The 30s can bring several changes. Hormonal fluctuations may affect menstrual cycles, PMS symptoms, skin and hair. These changes differ from person to person, but they can make it important to pay closer attention to nutrition, physical activity and general well-being.

Diwekar advises women not to wait until their 40s or 50s to start taking care of themselves. Regular exercise and balanced nutrition should become part of everyday life well before the effects of ageing become more noticeable.

This also means avoiding the assumption that good health is simply about looking younger. Maintaining muscle strength, protecting bone health, getting adequate nutrition and staying physically active can all contribute to a better quality of life as women age. Healthy habits are not a guarantee that someone will retain the same appearance throughout life. Genetics, hormones, medical conditions and several other factors influence how a person ages. However, consistent lifestyle choices can help support health over the long term.

Rather than treating fitness as a temporary project, women can focus on habits that help them remain active, nourished and healthy in their 40s, 50s, 60s and beyond.