This is the story of struggles, multiple failures and then successfully losing 7kg weight.
Priyanka started her job 10 years back that required a lot of international travel. You know what happens to food habits when we are in a foreign country. She put us 6Kg weight during the first 2 years of her career.
Then the struggle started to lose that extra weight.
Every new year she took the resolution to lose weight, eat healthy and exercise daily. These are 3 out of 5 resolutions (apart from saving money and travel more) that most of the people take every year.
And the same happened with Priyanka also.
There is an inherent issue with resolutions, they are RESOLUTIONS. It’s a strong demanding word that places us under a lot of constraints and sets us for failure.
Priyanka shared her secret of success with me and that’s what we gonna talk about today.
The secret is that we should set measurable & realistic GOALS with a defined timeline.
We will also learn from Priyanka how she prepared her fitness regime and developed habits to stay healthy for lifetime.
Hi Priyanka, Thanks for taking out time to share your fitness experience with our readers.
I would love to know when you became serious about losing weight and what you did to lose your weight.
Priyanka: Thanks Neha for inviting me as a guest on your blog.
In Oct 2015, I gained a lot of weight which made me so self-conscious that I decided to take serious actions.
I kept going even when I did not see results for months. I continuously fed my mind with the thought that everyone’s body is different and I am going to give my body enough time to bring the change I want to see.
After 2 years of consistent efforts, I lost 7Kgs weight, 3 inches from waist and 3-4% body fat.
Reducing 7Kg from 100Kg body is easier than losing 7Kg from 60Kg body. I knew that I was chasing a tough goal because I was not technically obese.
This legs workout routine helped me lose fat from thighs. I followed this for a few months and saw amazing results.
Don’t get frustrated when you see no result in the initial days.
- Everyone’s body is different. Take inspiration from others but don’t compare journeys.
- Just when you are about to give up, is the time when you have to push yourself the hardest.
- Start counting your pushups only when your body starts paining.
- Treat yourself for your achievements and keep going.
- A happy mind can achieve so much more than a discouraged one.
Simple basics of weight loss – cutting down on high-calorie food, switching to healthy food, eating a balanced diet, drinking more water, doing more physical activities.
But don’t start all these things at the same time or you would set yourself for failure.
In most cases, people restrict themselves on their favourite food and soon fed up of the weight loss regime. Result: They live in a depressed state and get scared of the healthy living concept.
Small and simple lifestyle changes can make a huge difference in the initial days. Give your body and mind time to adapt to change and slowly getting accustomed to a healthier lifestyle.
Weight loss is not about following a regime for a certain time period and waiting for the magic to happen.
It’s about developing healthy habits that keep you healthy for a long time.
And developing habits takes time.
I get asked by many people if they can lose 10kgs in 3 months.
I ask them back – how long did it take you to gain the weight. Several years, right?
I have heard this many a times – Oh, I have my cousin’s wedding coming in a month and I need to get in shape so I am on an extremely low-calorie diet.
Crash diets may seem like a lucrative option and probably you will be able to survive through this 1 month, but crash diets do more harm than good in the long term.
Deprivation will lead to problems like poor metabolism, low efficiency at work and mental stress. You would gain all the weight back as soon as you switch to your regular eating habits.
Losing weight in a healthy and sustainable way requires effort and patience.
How much weight you can lose or how close you can get to your goals, depends on many factors
- eating habits
- activity levels
- metabolic rate
and how your body responds to a certain diet plan.
It takes at least 2-3 months time for any significant changes to happen.
If you are a beginner, keep a target that seems more achievable and measure yourself on the way.
Losing 3 Kgs in 3 months can be a realistic target. Start with this in mind and see your progress at the end of the first month.
We set certain targets for ourselves but it may happen that we don’t get desired results. Then we get frustrated, right?
Many times I found myself being sad and frustrated because I was doing everything possible but still not reaching my goals. That’s when I started questioning the diet and give up saying, “I don’t think it’s going to happen”.
Your progress will slow down if you have been following the same diet or workout routine for a long time.
If you are hitting a plateau or not seeing the desired results, talk to your dietician or industry experts. Try to figure out where things are failing.
Write down what workouts you do, how many reps or weights you lift for each of them.
Same way, write down what all you eat through the day. Change workouts, or change the way you perform them. Try changing the macros ratio like protein, fat, carb.
Cheat meals should be a part of your diet routine. Once in a week or once in 2 weeks, take a cheat meal and eat whatever you want to.
It gives a break to your body and mind from restrictions. The body also needs high carbohydrates food to reset the metabolic cycle.
The important aspect is to keep it a cheat meal and not a cheat day. Choose one meal of the week and stick to it. Ensure consuming low carb food before and after cheat meal on that day. And also main a lower calorie intake a day before and after that day, to ensure average calorie intake remains as per your plan.
You would have heard it a zillion times – Breakfast is THE most important meal of the day. Breakfast boosts your metabolism. No matter how busy your schedule is, keep some time for your breakfast.
Include all macros in breakfast and other meals of the day – Protein, Carbohydrates and Fat.
High protein foods – Eggs, Paneer, Cheese, Tofu, Sprouts
Good carbohydrates – Oats, Poha, Sooji, Broken wheat, Multigrain bread.
Check out this article for best protein sources for vegetarians.
It’s a good practice to do a moderate or high-intensity activity 30-45 mins, 4-5 days a week.
Choose the activity that you like and that you can do consistently for a long time without getting bored – be it gym workout, dancing, any sport involving physical activity, yoga, or even walking.
These activities not only improve blood circulation, mobility and energy levels but also strengthen you physically and mentally.
For added benefits, try staying active throughout the day.
- Take the stairs instead of lift whenever possible.
- Take 5-10 mins to walk every 2 hours.
- Work for 1-2 hours on standing desk.
- During office meetings, stand instead of sitting.
We intend to eat fast when we feel too hungry and this results in overeating. Eating slowly and mindfully is the key.
Keeping a long gap between 2 meals makes you feel more hungry. The best way to avoid this situation is to keep taking small meals every 2-3 hrs. This controls portion size and improves metabolism over a period.
Include a variety of vegetables in your diet, cabbage, beans, carrot, leafy vegetables, bell pepper etc.
Start your meal with a bowl of salad. This helps triggering digestive enzymes in your stomach and prepare it for upcoming food.
Keep a higher portion of vegetables in your plate than your side dishes like bread, roti, and rice. Veggies provide a lot of nutrients and fibre that keep your gut healthy. Also, they help you reduce your appetite.
If your water intake is low, no matter what diet you follow, it won’t give you expected results.
Drink 3-5 litres of water daily (recommended for an adult). Carry a water bottle always to keep you reminding. Take a few sips of water every 15-20 mins instead of gulping down a lot at once.
There are many mobile applications that remind you and track your water intake. You can use them until you build this habit.
Thanks Priyanka for sharing so many tips to lose weight and staying healthy.
Priyanka is into personal fitness for about 10years. Her passion is to explore different workout styles. She also possesses a strong understanding of vegetarian diet that supports a healthy lifestyle.
You can follow her on Instagram here
Share your fitness story in the comments.