Reena is frustrated with her weight. Despite efforts, she has not been able to get it right. She has become desperate and vulnerable which is making her adopt different diet plans including crash dieting.

Mahesh is a 17 year old who wants to bulk up and get a six pack. He completely gave up on carbs and started eating a lot of meat and protein powders. Both have strong food preferences, and have become ultra cautious to the point of paranoia. They are very judgmental about their own eating habits which are consumed with ignorance, guilt, regret and resentment.

Likewise, almost every day I come across different men and women struggling with their food habits – each questioning, experimenting, deviating and in search of a fast solution. There are many conflicting theories about what and how we should eat. The advancement of food technology, numerous advertisements along with convenience foods and the fast pace of life has lead to haphazard and unregulated food patterns and choices. This in turn has led to a deviated understanding of food, eatingdisorders and negative healthconsequences.

I believe that food is one of the most misunderstood subjects we face today. Many believe that food is the enemy in our quest for perfect bodies. It’s not. We are the culprits. Food alone does not make us fat or ill, or thin or healthy. It’s what we decide to put on our plates and consume that actually affects us. Our bodies only respond to what we put in.

The primary reason for food is to survive. The food that we consume should meet our daily nutritional requirements and help us regain, maintain and promote health. It gives us energy helps us build, repair and cleanse. The entire function of the body depends on the food we eat. It affects our appearance and our moods. Internalise your food habits. Your body is your best teacher and guide. Listen to your body and use common sense when making food choices. Below are a few tips to help you think through:

• Eat when you are hungry. Not as a social tool or out of boredom. Also many people confuse thirst for hunger, learn to listen to your body.
• Keeping everything as close to natural as possible is the best way to eat. Include as many seasonal fruits and vegetables as you can.
• Don’t follow fad diets. You need all nutrients in your body because each one has a role to play. Segregating food and following only one type, example proteins only can cause more harm than good. Be watchful of strong likes and dislikes in food choices as well.
• Eat in a calm environment.
• Plan your meals.
• Moderation is the most

  important factor. Eat to mild fullness.

• External information should never overtake internal understanding of the body.
• Eating food is not about

  calculations; learn to enjoy your meals. Instead include exercise and an active and healthy lifestyle to boost your metabolism and digestion.

• When you eat consciously, you remove the negative emotional attachment from the act. You should never regret what you eat, instead make

  mindful choices.

• There are many factors to your well being — your fitness level, your state of health, your genetics, etc. Food is very individual. What works for someone may not necessarily work for you. After a certain point, you will understand what works best for you.
• Keep a food diary. It will really help you through the initial stages of the goals you set for yourself.

The author is a certified professional fitness instructor, founder and master trainer at Rage Fitness and a fitness columnist who specialises in mixed martial arts