Selection Stories
Nutrition has always been one of my favorite topics, but somehow, I never got the chance to explore it deeply with an expert. I’ve tried—approached 5 to 6 people in the past, even started half a conversation with someone once—but for one reason or another, it never worked out.
Still, I never gave up. I knew someday I’d find the right person.
Then I came across Mansi Tilwani—a certified Fitness Coach and Nutritionist. I watched her reels, heard her talk about real, sustainable health, and I knew this was the conversation I had been waiting for.
I reached out to her, and she happily agreed, considering the value it could bring to others. I’m truly thankful for that.
Q1) Can you tell us your story — what led you to become a Nutrition and Fitness Coach?
Mansi: My journey to becoming a nutrition coach started with my own struggles. After pregnancy, I found myself at about 80kg and desperate for change.
Like many, I tried everything—keto, intermittent fasting, and probably 20 other diets. They worked… until they didn’t. I’d lose weight only to gain it all back, feeling more frustrated each time.
Eventually, I realized I needed to understand nutrition rather than just follow the next trendy diet. I began reading everything I could find about sustainable approaches to health.
The more I learned, the more passionate I became about the science behind nutrition.
This passion led me to pursue formal education through NASM’s nutrition certification program. What started as a personal journey to heal my relationship with food became my professional calling.
Now I help others break free from the same cycle I was stuck in for years.
Q2) What does “real health” mean to you, beyond just diet and exercise?
Mansi:
Mental wellness – Managing stress, practicing mindfulness, and developing emotional intelligence.
Quality sleep – Prioritizing 7-9 hours of restorative sleep for hormonal balance and recovery.
Consistent small habits – Focusing on sustainable daily practices rather than dramatic changes.
Work-life harmony – Setting boundaries that protect your energy and priorities.
Self-compassion – Treating yourself with the same kindness you’d offer others during challenges.
Purpose & fulfillment – Engaging in activities that bring meaning and satisfaction to daily life.
Q3) How do you guide clients to overcome food guilt, especially in Indian households where “paratha” and “ghee” are staples?
Mansi: I help clients overcome food guilt by reframing parathas and ghee as valuable parts of their cultural heritage rather than “bad foods.”
These traditional staples can absolutely fit into a healthy lifestyle when enjoyed mindfully and in appropriate portions.
We focus on balance and small modifications that enhance nutrition while preserving tradition.
I remind clients that pure ghee offers beneficial nutrients and that occasional indulgence won’t derail progress.
By honoring the emotional and social importance of these foods, we develop a sustainable approach that respects both health goals and cultural identity.
Q4) How can someone enjoy festivals and social gatherings without compromising their health goals?
Mansi: Festivals and social events are important parts of life and can be enjoyed without derailing health goals. The key is mindful planning and smart choices rather than deprivation.
Tactical tips:
Eat a protein-rich snack before events to avoid arriving overly hungry.
Choose smaller portions of favorite treats rather than eliminating them.
Stay hydrated, especially if alcohol is involved.
Be selective about indulgences—don’t feel the need to try everything.
Focus on the social aspects, not just the food.
Q5) What are 3 simple and sustainable habits that even a busy person can start with today?
Mansi:
Mini meal prep: Prep just one meal component on Sundays — protein, veggies, or grains. Even having pre-cooked chicken or washed greens helps during hectic days.
Protein-first breakfast: Aim for 20g protein within an hour of waking. Keep options ready: hard-boiled eggs, Greek yogurt cups, or protein shakes.
The first-bite pause: Take three deep breaths before the first bite of dinner. This builds awareness of hunger/fullness cues and supports digestion.
Q6) What are some myths around fitness and food that you wish people would stop believing today?
Mansi:
Fitness Myths
Cardio is the best way to lose weight – Sustainable weight management needs both cardio and strength training.
No pain, no gain – Pain leads to injury. Training should be challenging, not painful.
Spot reduction works – You can’t lose fat in just one area through targeted workouts.
Nutrition Myths
Detoxes are necessary – Your liver and kidneys are the only detox tools you need.
More protein is always better – Excess protein isn’t helpful and can stress the kidneys.
Eating after 8 PM causes weight gain – Total daily intake matters more than timing.
Q7) One tip for someone who’s tried everything but still feels stuck — what would you say to them?
Mansi: Focus on consistency over perfection. Celebrate non-scale victories like better sleep or more energy.
Let go of the ‘all-or-nothing’ mindset. Progress comes from steady, flexible steps and self-compassion.
Sometimes just pausing to reflect on how far you’ve come can rekindle motivation.
Q8) Name three essential foods that you recommend for everyone — even for those who can’t afford expensive items like avocados or protein powders.
Mansi:
Eggs
Beans
Rolled oats
These are affordable, nutrient-dense, and flexible enough for various meals. They deliver protein, fiber, healthy carbs, and key vitamins without breaking the bank.
Q9) What’s your advice to someone who believes that eating healthy is only for the rich?
Mansi: Eating healthy isn’t a luxury—it’s a skill.
Start small: Swap one processed snack for a fruit or a handful of nuts. Cook just one more meal at home this week.
Tiny improvements build up—and so do savings.
Q10) How much water do you consciously drink every day?
Mansi: Hydration is personal. A good general goal is 8 cups (2 liters) per day, but adjust based on your activity, diet, and climate.
Listen to your body—it knows best.
Q11) Everyone talks about what to eat — but what are 3 food items or habits you strongly suggest people should avoid, no matter their fitness goals?
Mansi:
Hyperpalatable snacks (chips, candy bars, sugary cereals)
Sugar-loaded beverages (sodas, sweetened coffee, fruit juices with added sugar)
Q12) What’s the biggest myth about weight loss that you wish people would stop believing?
Mansi: That extreme calorie restriction or crash dieting works long-term.
It slows your metabolism, reduces muscle mass, and leads to rebound weight gain.
It also damages your relationship with food. Sustainable weight loss is never extreme—it’s consistent.
Q13) How important is sleep and stress management in actual fat loss?
Mansi: Extremely important. Poor sleep affects hormones and makes your body store more fat.
Chronic stress increases cortisol, leading to fat gain—especially in the belly.
Even with the same diet and workout plan, people with better sleep and stress management lose more weight.
Q14) If someone can only spare 20 minutes a day, what kind of workout should they do for maximum impact?
Mansi: Go for HIIT – High-Intensity Interval Training.
It’s short, effective, and efficient. It burns more calories, keeps your metabolism active post-workout, and boosts heart health — all in just 20 minutes.
Q15) Can a daily walk or home workout really make a difference? Or do you need fancy routines to get fit?
Mansi: Absolutely. Walking and bodyweight exercises (squats, pushups, lunges) are enough to build strength and improve fitness.
Fancy routines aren’t necessary—consistency is. Walking alone boosts mood, heart health, and longevity.
Q16) Indian moms are very emotional about feeding their children, often equating food with love. What message would you like to give them about health, care, and nutrition?
Mansi: Food is love in Indian households, but too much focus on quantity can overshadow nutrition.
The best love is balanced — celebrating vegetables along with treats, respecting fullness, and using quality ingredients.
Teach kids a healthy relationship with food while preserving warmth and tradition.
———–Thank You———