Name: Sania K
Age: 16 years
Highest weight recorded: 52 kilos
Weight lost: 10 kilos
Duration it took me to lose weight: Around 4 months
The turning point:
It has always been on the back of my mind that I needed to do something about my health but I wasn’t serious enough before. I slowly piled on kilos and realized I had touched 52 kilos! My BMI level was also 29! I couldn’t wear my favourite clothes because of my growing weight. I used to feel so lethargic and bloated all the time.
All these forced me to change. Even though I wasn’t the biggest fan of gymming, I decided to work out and not give in to my food indulgence. It has been five months since I lost 10 kilos and there’s no looking back!
My breakfast: I love cooking or eating healthier variants of regular dishes. For the first meal of the day, I either choose something like masala oats/quinoa/moong daal daliya (made in one tablespoon ghee and loads of veggies)/cereals (whole-grain flakes such as oats, rye, barley) without sugar or milk with almonds.
My lunch: For lunch, just 1-2 small chapatis with vegetable subzi.
My dinner: I like to have something light for dinner. Usually tomato moong dal soup/ veg rice/ daal khichdi/ jowar-ragi roti with veggies/ paneer preparation made in ghee.
Pre-workout meal: Since the only workout I do is going for a walk, I drink a glass of warm water after waking up and before going for a walk.
Post-workout meal: I have my breakfast after walking for 30 minutes.
I indulge in: Though I am a big-time foodie, I never eliminated outside food completely, but I was very careful while choosing what to eat. Usually, I like to have dosa with chutney and sambhar made in very less oil. If I had to satisfy my taste buds, I would have a bite of food from someone’s plate.
My workout: I make it a point to walk for at least 30 minutes every day in the evening, no matter what. I used to do 8 planks and 120 squats in the morning. Then follow the same routine post lunchtime.
Low-calorie recipes I swear by: Dosa and idlis.
Fitness secrets I unveiled: I realised that the first thing you need to do is understand your body type and then only you will be able to stay fit and healthy. Here are some of the fitness secrets that I revealed The one thing I realized is to understand your body type and then only work out a weight loss plan for yourself. This will also help you become healthier in the long run.
Apart from this, here are some of my tried and tested weight loss hacks:
1) Make it a point to stop eating after you feel 80% full, no matter how tasty the dish is.
2)Determine a balanced diet that works for you- it should have the required protein, fibre, vitamins, fats and good carbs.
3) Portion control is a must
4) Dinner should be light so that it’s easier to digest as our metabolism is slower during nighttime.
5)Consistency is key. Whatever plan you come up with, it’s important to follow it through till you reach your goal.
6) In addition to a dietplan, you also need to be physically active to expand calorie burning. I made sure to go walk at least every day.
Also, make sure that you stay active daily even on your rest days.
How do I stay motivated? Some of the gradual changes like witnessing the numbers on the weighing scale going down, experiencing the change in the shape of my body and not feeling bloated and lethargic anymore were enough to keep me motivated.
How do you ensure you don’t lose focus? After truly understanding the importance of being healthy, my focus remained unwavering. I did a lot of research and came up with healthier and equally yummy tasting versions of the common dishes we eat every day so I never felt that I was compromising on taste, which helped me to stay focussed.
What’s the most difficult part of being overweight? I used to feel really bloated and lethargic when I was overweight. Also, I wasn’t able to wear some of my favourite outfits because of my weight and it was not exactly the best feeling in the world.
What shape do you see yourself 10 years down the line? I want to stay as fit and healthy as I am today. I also want to change people’s perception of diet food. We need to understand that diet food can be tasty and healthy at the same time. I also see myself creating healthy versions of different delicious cuisines and motivating others in their weight loss journey.
What are the lifestyle changes you made? It’s been 5 months now but my weight is now constant as I haven’t gained back any kilos. Whenever I have my meals, I observe the feeling of fullness and listen to my body. I made the following changes in my kitchen when I started my fitness journey.
I also eliminated white sugar, refined oil and salt from my kitchen. I developed a habit of being active every single day without fail.
What was the lowest point for you? Honestly, I did not experience any low points during my weight loss journey as I was always able to come with healthy versions of my favourite dishes. Hence, I never felt that I was depriving myself of anything. Once I was committed to getting back in shape, there was no looking back.
Lessons learnt from weight loss: Health is indeed wealth. After losing weight and making healthy lifestyle changes, I have become more committed to taking care of my family’s health as well. Most of us tend to overeat when it comes to satisfying our taste buds, hence cutting down on the portion size is really important. I have understood the importance of portion control.
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These views are not generic in nature. What worked for the writer may not work for you. So avoid following this article blindly. Find out what works for your body.