Story WeighT Loss

Nishtha Kapoor drops 25 Kgs in 9 months

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Age 26 Gender Female



 Weight  83 Kg  58 Kg
 Body Fat  37 %  18 %
 Height  5′ 3″  Transformation period  8 months
 Gym Magnet  Trainer  Arvind & Ravi


Nishtha realized to make changes to her lifestyle when she saw the weighing scale hitting 83. Compelled by certain health-related issues, she was forced to take up gyming which now she is totally addicted to. With encouragement from her personal trainers, she has proven to be an example to all the women trying to lose weight, but crib about it not being their ‘cup of tea’. With gyming now an obsession, she refuses to give up on it even after achieving the required body physique.

Lifestyle Prior to Change

What was your Lifestyle prior to your transformation?  

Before I had started my transformation, I had a sedentary lifestyle. I was usually caught up with my daily routine but managed to find some time for aerobics and yoga at times. I did not follow a schedule or routine but would get into an occasional run or swim, now and then. Nothing seemed to work for me. I did not try dieting nor did I put in any efforts into training.

What was your turning point?

I did not specifically have any turning point as such, but weight loss had been on my mind for quite a long time. I did not put in the right amount of hard work but I had always tried losing weight by doing the regular activities and all of them turned out to be ineffective. I made a firm decision when I started facing health issues and that pushed me to the maximum extent of determination needed and I was ready to give in whatever it took to get myself out of my condition.

Were there any unique challenges or difficulties you faced?

I did not face any specific difficulty, but my entire journey was a challenging one. Initially, it was very difficult for me to do the workouts suggested by my trainer. The way my body responded to the workout in the first few months was not at all encouraging. I realized that it takes an immense amount of motivation and patience to keep yourself going through it. I also had difficulty shifting my diet from a regular one to a nutritious one.

Were there any circumstances when you had to face failures?

Well, I cannot say that I had faced failures, but I found it very challenging to focus on my own goals and find time to workout. It is still very difficult to stay focused on my routine especially during events or gatherings.

What was your motivation when you had faced a failure?

The way my body responded in the later stages of my workout pushed me to work harder. I had already seen an evident transformation in my body fat, and my trainers have always encouraged me and given me the required motivation. That made me love going to the gym. Though I am not a morning person, I made it a point to head to the gym every day in the morning without skipping it.

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:

April 2013, Weight: 83Kg, Strength = 0.

Milestone 1:

My stamina and workout time had increased immensely. I also noticed that my Body Mass Index was under 25 which is a huge achievement when considering the physique with which I started my routine.

Milestone 2:

I had started losing the evident amount of body fat from my body. I was not facing any health issues now.

Transformation end:

November., Weight- 58 Kg. I had ended my transformation with more body strength, More speed, Better body flexibility, and had improved my overall body performance.

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

The effort I had to put in to change my eating habits and a sudden shift in my diet was very difficult for me. I was never a morning person. Waking up early in the morning and putting in the massive amount of strength in the mornings was very difficult.

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

I had made myself totally free during my workout routine. So I did not really have to compromise on a lot of things.

Training Approach

How many workouts did you during the transformation?

I made it a point to head to the gym and put in my best efforts for at least a minimum of 2 hours per day without fail.

What was your workout split during the transformation?

I started off my workout with Cardio followed by Strength Training. I did a lot of sprinting. My floor exercises lasted for 30 seconds each for example Heel touches, Russian twists etc

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

I concentrated more on Cardio making it up to a ratio of 7:3

Please detail your cardio approach during your transformation.

I started off my workout with cardio for almost an hour as my trainers had suggested that I first work on losing the excess fat and then switch the routine. I followed a regimen of starting with the

    • Treadmill
    • Cross trainer
    • Treadmill stairs
    • Jumping Jack
    • Stepper

Please detail your weight training approach during your transformation.

My trainer suggested that I concentrate on each muscle in my body individually. I worked on one muscle every day and learned that it is the most efficient way to get results. I use to do Chest on Monday, Back on Tuesday, Triceps and Biceps on Wednesday, Shoulders on Thursday, Core on Friday and Legs on Saturday.

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

People usually have a stereotypical view of concentrating only on cardio and expecting to get the desired results. The best way to see a change in your body is by giving equal importance to both Cardio and weight training. Cardio is important to lose body fat whereas weight training in toning and shaping the body physique.

Diet and Supplement Plan

What diet did you follow during your transformation?

I followed a low carbohydrate diet and made it a point to drink as much water as I can throughout the day in order to keep the body toxins away which helps in removing unnecessary body fat.

How many meals were you have throughout the day?  

On average, I had around 8 meals a day. My trainer suggested that I should have more meals in lesser quantities with almost a gallon of water for best results.

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

I consumed more of proteins and fewer fats and carbohydrates. 6:2:2 was the ratio I followed.

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

Early Morning One glass warm water with lemon
Pre-workout 1 apple and 1 cup of black coffee
During Workout 1-liter water with lemon
Post- workout 1 glass sweet lime juice
Breakfast 4-5 egg white, 1 slice of brown bread and one glass skimmed milk
Morning snack 1 cucumber and 1 apple
Pre- Lunch 1 glass water with  lemon
Lunch 1small  bowl  curd, one chapati, 1small  bowl dal, 1small  bowl vegetable curry/dry
Evening Snack 1 bowl sweet corn/sprouts and  1 cup of green tea
Dinner 1 large bowl of cooked vegetables or salad


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

Yes, I knew I was not taking a balanced diet, and my protein intake was really low. Now I have improvised my diet and make it a point to eat on time and keep myself hydrated.

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

I had a myth that exercising and eating less will help me in losing weight, but then I realized that eating less made me lethargic and I had no energy during the workout. I realized that I needed to give proper fuel to my body to do the workout, which means I had to take a proper ratio of carbs, proteins, and fats in my diet. Workout without energy won’t give the desired results.

Did you allow yourself to cheat meals?

Yes twice a month, I used to have street food gol gappas and momos.

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

No, I didn’t use any supplements. I think that it is a misconception that to lose weight one must take supplements. One can lose weight and body fat naturally by eating healthy and proper exercising.

Advice for others

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

Gyming is all about your mindset .90% of the hard work is to be done by your mind,  Only if you are confident about doing it, then will you be able to do it. Be positive and believe in yourself. Don’t aim at losing weight,  instead try to get fit.

How do you stay motivated?

The improvement I made in myself and the difference in my pictures of my pre-workout and post- workout have encouraged me. The appreciation I get from people has pushed me forward. They are now inspired by me.

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

Start slowly, it takes time. If you do not get the desired results, don’t panic. Wait till you see the changes. “You will have to change your lifestyle, and your body will cooperate automatically.”

Lifestyle Now, After Transformation

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

I wake up early, I go swimming when I go to the gym. I eat healthily. I started hanging out with friends, I am now fit into the dresses I had always wanted to wear. I have now become a lot more confident.

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

I would never want to reverse the effect of what I had put my body through in the last couple of months. That keeps me motivated to only get better. I am no more afraid of trying out new things.

Did you change the workout or diet plans?

I have increased my protein and carbohydrate intake. I now follow a balanced diet and keep myself hydrated all the time.


  1. Nishtha Kapoor Reply

    Thanq sooo much guys for sharing my story through your website..
    I hope it will inspire people to live a healthy lifestyle and become more fit and strong..

    • admin Reply

      We are happy that you took out time to share your story with us. Our only mission is we are trying to make a channel where people get motivation everyday. They should not have an excuse to say only stars can do it. Great Work !!

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