Weight is more than a number on the scale. For Indian women, genetics, diet, hormones, and social pressure all play a role. Here is what to watch for (avoid weight mistakes), with insights from experts featured on Women Fitness.
10 Weight Mistakes Women Make
1. Your waist matters more than your weight.
South Asians tend to store fat around the belly (visceral fat), which is linked to insulin resistance, type 2 diabetes, and heart disease. For Indian women, a waist of 80 cm or more is commonly used as a marker of abdominal obesity, and waist-to-hip ratio adds useful information too.
Two women with the same BMI can have very different health risks depending on where fat is stored. Treat waist size as a screening tool alongside blood pressure, blood sugar, and cholesterol, not as a diagnosis. Read more
2. Use Asian BMI cut-offs.
Under Asian guidelines, a BMI of 23 to 24.9 is overweight, and 25 or above is obese. The healthy range is roughly 18.5 to 22.9. South Asians can develop metabolic problems at lower BMIs than other populations.
Tip: BMI does not distinguish muscle from fat. Ask your doctor to look at BMI, waist size, blood sugar, and lipids together.
3. You can be “thin” and still unhealthy.
Many Indian women have a normal weight but low muscle and higher body fat.
Fat loss coach Rashmi Rawat says muscle is non-negotiable for women at every age. She admits she once believed muscle was only for men, and that changing this view changed how she trains and coaches. Read her interview
4. Don’t ignore hormonal causes.
PCOS, thyroid disorders and perimenopause can all make weight harder to manage.
Rashmi Rawat explains:
- PCOS: high insulin and androgen levels push the body to store fat, especially around the belly, and cravings can be stronger.
- Underactive thyroid: a slower metabolism, fatigue, and fluid retention can make you feel heavier.
- Perimenopause: falling estrogen shifts fat towards the belly, while stress and poor sleep add to it.
Her common fix for all three is strength training three to four times a week. Always work with your doctor on any medical condition, as lifestyle changes should support medical care, not replace it. Read more
5. Focus on balance, not fear of carbs.
White rice, maida, sweets and fried snacks can spike blood sugar, but carbohydrates are not the enemy.
Wellness coach Mitushi Ajmera says weight gain depends on overall energy intake, activity and eating patterns, not carbohydrates alone. She also says there is no need to eliminate sugar. Read more
Nutritionist Malavika Siddharth follows an 80/20 approach: disciplined 80% of the time, sensible indulgence for the rest. She often starts meals with a salad or soup, prefers earlier dinners, and avoids fried or greasy food. Her lunch is built around protein, vegetables, legumes and just two phulkas. Read more
6. Don’t neglect protein and strength.
Many Indian diets, especially vegetarian ones, are low in protein.
Malavika Siddharth calls protein one of the most under-consumed nutrients in Indian diets. She aims for about 80 to 90 g a day and includes it at every meal. Her sources include tempeh, tofu, eggs, Greek yogurt, dahi, beans and legumes. She also stresses fibre, which supports digestion, fullness and metabolic health. She recommends strength training three to four times a week and moving after meals. A casual walk is good, she says, but it doesn’t replace structured exercise.
Rashmi Rawat adds that the biggest mistake she sees is women not progressing their strength training. Repeating the same weights for months leads to stalled results, so gradually increase load, reps, or intensity.
7. Underweight and nutrient deficiencies are real problems too.
Being too thin is not a virtue. Low iron, B12 and vitamin D are widespread among Indian women and can cause weakness, hair fall, poor bone health and fertility problems.
Malavika Siddharth lists correcting nutrient deficiencies among the fundamentals, along with quality sleep. Get haemoglobin, ferritin, B12 and vitamin D checked yearly, and don’t self-prescribe supplements.
8. Know the high-risk life stages.
Weight shifts around pregnancy, breastfeeding, perimenopause and menopause.
Rashmi Rawat: Getting your body back after children is realistic, but the timeline differs for every woman depending on pregnancy, delivery, recovery and support.
Mitushi Ajmera: A woman in perimenopause or menopause may need more focus on strength training, adequate nutrition and recovery, because hormones, muscle mass and sleep all change. Instead of asking what to stop eating, ask what your body needs at this stage of life.
Tip: If you had gestational diabetes, keep getting regular blood sugar tests afterwards.
9. Avoid crash diets, “detox” fads and quick fixes.
Malavika Siddharth advises skipping extremely low-calorie diets, detox protocols, prolonged water fasts and fat burners. Her advice is to nourish your body with enough protein, fibre, healthy fats, carbohydrates and micronutrients rather than just eating less.
Mitushi Ajmera adds that intermittent fasting is a meal-timing strategy, not a magic fat-loss tool. It isn’t necessary for weight loss and isn’t right for everyone, including teenagers and pregnant women. She also says “clean eating” has no universal definition and that eating after 7 or 8 PM does not automatically cause weight gain.
Rashmi Rawat debunks spot reduction: you can’t choose where fat comes off, so endless crunches won’t flatten your belly.
10. Protect your mental health from body shaming.
Comments about being “too fat,” “too thin,” or “too dark” can damage self-esteem and push women toward unhealthy eating.
Mitushi Ajmera: Calorie counting is a tool, not a verdict on whether a food is good or bad, and it shouldn’t become an obsession. Good nutrition is about understanding food, not fearing it.
Malavika Siddharth: Prioritise yourself without guilt, since you can’t keep giving to others while neglecting your own wellbeing. She calls self-care essential, not selfish.
Tip: If you notice guilt after eating, extreme restriction, binge eating or obsessive weighing, talk to a doctor or mental health professional early.