Story WeighT Loss

The time I visualised my body from Fat to Fit

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Before After
   

 

Age 27 Gender Female

 Before

After

 Weight  61.5 Kg  47.4 Kg
 Body Fat  30  17
 Height  5′ 2″  Transformation period  10 months

 

Lifestyle Prior to Change

What was your Lifestyle prior to your transformation ?

Initially I was extremely dissatisfied with my body, my friends used to call me chubby, I found it difficult to fit into my old clothes and I used to feel really embarrassed. I tried working out  at home  and started off with few yoga moves but did not make it my routine. I began to strive for progress in my routine rather than perfection.

What was your turning point ?

I realized that “it is never too late to become what you want to be”. I started experiencing some health problems, I felt so lethargic, my knees were unable to carry my weight and I found it very difficult to even climb stairs. The only way out was to lose weight and give myself a healthy lifestyle by doing exercise and improving my eating habits.

Were there any unique challenges or difficulties you faced ?  

I kept telling myself that nothing great was ever achieved without enthusiasm and hence I did not have any particular difficulties as I always wanted a fit body and was ready to undergo a rigorous routine to achieve it. However I did face some difficulties in managing my time with my daily schedule.

Were there any circumstances when you had to face failures ?

There were many days when I almost gave up my hope of losing weight, especially in the winter season where I found it difficult to workout in the cold weather and even after months of trials my body was refusing to lose any weight and in turn I started putting on weight despite the healthy and controlled diet that I followed.

What was your motivation when you had faced  a failure ?

I was extremely dissatisfied looking at myself in the mirror every single day. I would make excuses not to meet my friends because of the lack of confidence I had in myself. That was my biggest motivation that made me feel motivated and the lack of confidence that I faced in my present lifestyle after my weight gain made me work harder to achieve my  goal of a fit body.

Transformation Timeline

Please provide the transformation details, when you started the transformation, what were the milestones along the way and how the transformation ended.

Transformation Start: November 2015, I was at a bad shape and was well over 25% body fat.I was really discontented with my body and lost a lot of confidence and knew I needed to change my lifestyle drastically. I have always been a competitive person and knew that if i really made a firm determination I would definitely be able to achieve it.

Milestone 1:

In December 2015, I began to understand the concept of  “eating clean”. I followed a very strict and clean diet and continued with that. I found it very difficult in the beginning stages of my transformation as I had a higher content of fat in my lower body. I realised that the secret of getting ahead is getting started. I had decided to start off by reaching a specific level of strength training and increasing it as I wanted my workout stamina to increase. I wanted to reach around 45 to 46 repetitions in weight lifting to increase my muscle weight.

Milestone 2:

By the end of three months I not only had an immense strength in cardio but also developed a huge stamina in weightlifting which toned my body to a ridiculous extent. I was speechless looking at the change that had happened in a short time.

Transformation End:

In the month of October 2016 exactly 11 months from the start, I was in the best shape in my entire life. My parents had taken me as an example, my friends admired my body, I got various offers for photoshoots and friends and family suggested that I take up modelling. I could not be happier. I felt like I had accomplished a huge goal of my life and was extremely proud of myself.

What do you think was the hardest part during your transformation?

I started transforming my confidence in order to transform my body and that helped me a lot. I looked at myself in front of the mirror naked and realized how much I had to transform myself. The most stubborn fat in the body exists in the lower body part which was very difficult to get rid of. I had to undergo a lot of training routines to get rid of my lower body fat.

Were there any compromises you had to make to achieve your targets?

My biggest compromise was to drop out of my career line which was Chartered Accountancy. I almost went into depression and felt very discouraged. Through my life i realised that if i do not work for it i probably do not deserve it. This encouraged me to stay firm in my routine. Even my family members were against my decision and they found it illogical. I decided to stand firm on my decision and went against my family, and now they admire me and take me as an example to motivate themselves.

 Training Approach

How much workout you did during the transformation?

I first started with an interval routine and did more of a body part routine every day. I started off at a slow pace and once I gained sufficient strength training I began to work out for about 90 to 120 minutes , for 6 days in a week to get the required body I aspired for.

What was your workout split during the transformation?

I tried on different variations in my workout routine for a full body effect. On the first day of the week I opted for cardio exercises and stuck to aerobics, on the second day I followed a zumba routine, rest of the 4 days I switched between functional training and weight training focusing more on strength training.

What were the different workouts you did?

I followed a specific set of moves for zumba and aerobics and followed it till the end, and for fat burning I focussed more on doing variations in planks and I found it most effective. Following a set of floor exercises along with few cardio routines gave me desired results. I also continued with yoga but focussed more on weight lifting especially dumbbells for a toned waist.

What was the ratio of cardio and weight training during your transformation ?

Initially I focussed on cardio and did it for almost twice as that of weight training. Once it started showing me results I switched to weight training and made it 1:4 , where 1 being cardio and 4 being weightlifting towards the end of my routine.

Please detail your cardio approach during your transformation.

I followed a basic routine where i walked on the treadmill for around 30 to 40 minutes everyday. I worked on the cross trainer for another 30 minutes. Jumping the rope exercises burned the most of the calories which were around 1000 calories for every 1 hour. Aerobics and zumba was a fun routine along with the desired calorie cutting function it has.

Please detail your weight training approach during your transformation.

I started my routine with a Goblet squat with weights, then shifted to reverse grip pulldown as that concentrates more on the lower belly followed by walking lunge and dumbbell lifting for a better toned body. This routine was found to be most effective as they began to show results in a shorter period of time.

What all things you learned about exercise, weight training, cardio during your transformation that helped you to achieve your targets ?

I have seen that most women think that weightlifting is not to be done by them but the reality is that cardio alone will not give them any desired result . Initially I focused more on cardio and the results were minor and very slow. Once I started focussing on weightlifting i began to experience better and quicker results.

 

Diet and Supplement Plan

What diet you followed during your transformation ?

In the mornings as soon as i woke up I had a glass of warm water, and for breakfast I had a bowl of vegetable oil cooked in olive oil with a fruit every day. For lunch I had a dish called dalia made of wheat and vegetables as it complements weight loss. In the evenings after m workout I had a cup of black coffee with around 3 egg whites for sufficient proteins. For dinner I had a cup of broccoli soup along with some dark chocolate.

How many meals you were having throughout the day ?

I had a regular 3 meal plan along with short healthy snacks of vegetables or egg whites to give me the required protein content for the amount of fat and calories i was burning.

What was the ratio of proteins, fats and carbohydrates in your diet ?

I followed a routine of consuming around 10% of protein through egg whites and around 30% of fat by consuming dark chocolate which helps in losing weight and 60% of carbohydrates which is very important as it compensates for the amount of calories burnt

Can you give an example of what your daily meal plan looks like?

Like i had mentioned I consumed a lot of water as it helps in removing the unnecessary fat content from the body. I consumed more vegetables made exclusively only in olive oil. I focussed more on food that helped in fat loss like dalia and other wheat and vegetables upma. Egg whites are necessary as they are a source of proteins. I had a bowl of broccoli soup everyday.

Were there any diet or nutrition mistakes you made during your transformation ?

I had noticed that insufficient amount of proteins in my diet had slowed down my fat loss and calorie burnt was slower. I think that was my biggest mistake which took me lot longer to lose weight.

What all things you learned about diet and nutrition during your transformation that helped you to achieve your targets?

I realized that the foods which people think are high in carbohydrates and ignore them are also very much necessary in the diet as the body should have sufficient proteins and nutrients to get fit, which otherwise will result in a weak and unhealthy body.

Did you allow yourself cheat meals?

Every time I felt like quitting I remembered why I had started it. I gave myself sufficient cheat meals as they are important as it curbs the cravings everyday faces in their life. However I was strict with my cheat meals and made sure that I was not contradicting the hardwork I put in on the rest of the days, I had a pastry once a week or consumed a chocolate bar to satisfy my cravings..

Did you use any supplements during your transformation ?  If yes, what supplements you used ?

I am not somebody who believes in taking supplements. I feel supplements are for those who cannot stick to a strict routine and a healthy diet. I did not find the need to have any supplements.   

Advice for others

What tips or advice you would like to give to someone who is looking forward to make their own transformation ?

The most important tip to be remembered is to start your day with a good breakfast to boost your metabolism. And remember not to stop when you are tired, instead only stop when you are done with what you had started. It is also very important to focus on the workout followed as doing the wrong exercises would result in loss of time with no results. At the end what you eat is what makes up your body. So it is very important to follow a strict diet. It is fine to mess up with the diet in the initial stages but it gets better as you begin to witness results for yourself.

How do you stay motivated ?

My motivation boosted up when people started recognizing my hard work and appreciated the results I had achieved. Always remember the 3 main rules :

  1. Set your goals.
  2. Be mentally ready.
  3. Have patience.

My biggest motivation was when people approached me for photoshoots and suggested that I go for modelling. All of this had boosted up my confidence and helped me stay motivated to follow the diet and routine.

What advice you would give to someone who is facing problems in following the path of transformation?

Always remember to do it now, because sometimes later becomes never and makes it almost impossible to achieve what you want to. I would also suggest people to opt for personal trainers and dieticians as workout done by themselves would not be very effective as it is not possible to have all the required knowledge on various diets and exercises.It is advisable to eat smaller and more frequent meals to reduce hunger.

Lifestyle Now, After Transformation

 

What is your lifestyle now, after you have achieved this transformation?

I make sure I still follow a healthy lifestyle. Thrice a week I go for dance classes. However I put a break on my cardio exercises. I still follow a healthy diet with a little more cheat days and I consume more proteins compared to what i used to have. I feel so much better about myself and I feel much stronger. I am not afraid any more about trying new things. I now feel confident wearing anything.

How do you still keep yourself motivated to keep improving yourself?

Making a change is not easy. If it was, everyone would do it. We all want to reverse and minimise the negative things we have done in the past number of years, in the least amount of time. Unfortunately, it is not that easy unless you are willing to put it the right amount of effort into it.

The appreciation I get from others and the confidence I carry with myself post my transformation has helped me stay motivated even after achieving the results. I take a look at the perseverance and determination I put it in the past 11 months and feel proud and motivated. I also stopped rewarding myself with food instead tried on transforming my confidence along with my body.

Did you change the workout or diet plans?

I have changed the workout routine as I do not want to lose any more weight. I still continue with the aerobic and zumba with little more dance, however I still follow the same diet plan as a healthy diet gives lot more advantages than just weight loss.  

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