Story WeighT Loss

Eating Clean To Lose Over 66 pounds

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Sonam, being overweight right from childhood, mocked several times by friends and insulted all her days of her childhood had stepped into her journey to a healthier living with a strong determination, which made her lose over 60 pounds!

Age 28 Gender Female



 Weight  89 Kg  59 Kg
 Height  5′ 3″  Transformation period  8 months
 Gym H2O  Trainer Dheeraj


Lifestyle Prior to Change

What was your Lifestyle prior to your transformation?

My lifestyle was a moderately active one. I rarely even had the thought of working out. I never paid attention to my health and my body physique and never felt conscious even after receiving multiple negative comments. I was obese right from my childhood so I cannot blame my food habits for it. My Boyfriend Saurabh has supported me a lot during all the phases

What was your turning point?

Right from childhood, I had always been a mocking stock for everybody. Initially, I was too young to take offence. As I grew older I realised how much people mocked and taunted me all my life. I remember having a really rough time in the sports periods in school. There were many instances where shopkeepers referred to me by nicknames like ‘Moti’ when I asked him to show me his collection. My entire childhood, and ‘The abuse my body had faced for years had motivated me to transform myself’.

Were there any unique challenges or difficulties you faced?

When I had reached a point where I lost 25 kgs of weight my body had stopped responding to any more exercises. In spite of working harder, there was absolutely no improvement nor difference in my body fat level. That had got me frustrated for a long time and almost gave up on my body. According to me, ‘Exercising is not difficult, Following a diet is the most difficult part of a transformation’.

Were there any circumstances when you had to face failures?

My trainer, Mr.Dheeraj Kumar from H2O fitness was a very adamant person. He forced me to put in a lot of efforts and lift heavy weights which I did not like in the initial stages. I had a very rough time with him in the beginning, which now I am thankful to him for the way he transformed my body. I had continuous fights between my mind and my body.

What was your motivation when you had faced a failure?

My personal trainer Mr.Dheeraj was my only motivation. He had changed my life and the outlook I had on exercising.  Every Time I thought of giving up I pictured myself carrying all the weight right from childhood and motivated myself. He reminded me the different circumstances I had faced and the embarrassments I had gone through and motivated me.  My Boyfriend Saurabh has supported me a lot during all the phashes.

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:

February 2014, Weight: 89,

Milestone 1:

In the first 2 months, I had lost 7 kgs each month as my metabolism was good. The results had pushed me to work a lot harder.

Milestone 2:

I realised that ‘Losing weight is not important, but Losing fat is’ I began to work harder on losing the fat in my back and love handles.Lost the fat from my love handles in the next 2 months.

Transformation End:

January 2015. Weight 59. I was no more obese. I had achieved what I had aimed for.

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

The hardest part for me was to meet my trainer’s expectation. He is one person I respected the most and I did not want to let him down. I tried my level best to meet his expectations and that was very challenging for me.

The second most difficult part was resisting food and sugar cravings.I had also stopped consuming wheat which was very difficult to keep up with.

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

I was a working girl who was invited to a lot of office parties and anniversaries. I stood by my trainers promise and avoided parties and outings. I had also stopped visiting my office canteen. The most difficult part was when I stopped going out on dates with my Boyfriend. During unavoidable situations, I made it a point to only order a bowl of vegetable salad and nothing else.

Training Approach

How much have you workout during transformation?

My transformation was definitely not a 1 or 2-month process. I had been working out for 3 years. I started off with a 2-hour schedule later extended it to 3 hours. From the last 6 months, I had quit my job and I had started working out for around 1.5 hrs in the morning and 1.5 hours in the evening.

What was your workout split during the transformation?

I realised that Cardio for was very bad for my body. My trainer had suggested that I do not go for cardio. It is a big blunder that most of the women do aiming at weight loss. I always concentrated on doing the abdominal and functional workout and also followed weight training.

What were the different workouts you did?

Burpees 12 reps x 3 sets
Mountain Climbers 50 reps x 2 sets
Weight Training – Shoulders Seated dumbbell back raise, Alternate Dumbbell Raise, Power Lifting, Weighted Dips
Leg weight Training Squats, Jumping Lunges, Weighted avalanche, Calf Extensions.


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

I never followed Cardio. I had a schedule of floor exercises and weight Training.

Please detail your weight training approach during your transformation.

  • Hypertrophy Extensions:
  • Dumbbell curls
  • Barbell curls
  • Hammer curls
  • Weighted Squats
  • Bench Press
  • Seated front row Dumbbell raises

2 Hours a day, 5 days a week

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

I had learnt that cardio was really bad for my body. I learnt various techniques in working out, as my coach Mr.Dheeraj Kumar had not just taught me to improve my body but the mind as well. The most important fact that I learnt is that ‘Patience is the most important key to success’. My Sir keeps telling me that he himself is still lean and that motivated me to learn even more.

Diet and Supplement Plan

What diet did you follow during your transformation?

I had eaten a lot of Eggs, salads, complex carbohydrate, brown rice, oats,  good fat, well-saturated carbs, havingAlways consult a trainer or dietician before you decide to diet

How many meals did you have throughout the day?

I had around 7 to 8 meals in a day. The best food you can eat while dieting is a Salad Bowl. You can eat as much salad as you want to, and it will only benefit your body.

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

My trainer never suggested me to starve myself or miss out on any vital components my body required. I had maintained a balanced diet of proteins, fats and carbs throughout my transformation journey;

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

Early Morning 1 Litre of water
Pre-Workout Protein shake
 Post- Workout Boiled eggs
Breakfast Oats with a slice of brown bread
Snack Apple
Lunch Dal, Sprouts,  Slice of bread
Dinner Broccoli Soup


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

I weighed myself every day. Initially, I drank very little water thinking water increased my weight. My salad consumption was low.

People usually weigh themselves and think that their weight has not reduced, and end up starving themselves, but the fat reduction which takes place in the body is not shown on the weighing machine.

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

I learnt that the 2 hours you’re spending in the gym will be of no use if you’re not eating correctly and if you are resting during the other 22 hours in the day.

It is not about Weightlifting. It is mainly about how you work on every muscle of your body. I wanted to sculpt my body and connected my mental determination to the hard work I put in.

Did you allow yourself cheat meals?

I gave myself a break from working out once in every 15 days. For me, a cheat meal was either a paratha or a slice of pizza.

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

No . I don’t prefer supplements.They are mainly for people who aim at taking up a profession in which body physique matters.

Advice for others

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

Do not follow the videos on the internet or suggestions from the web, instead, go for a proper advice from a personal trainer or a nutritionist.The internet will only confuse you with a number of exercises which could harm your body

How do you stay motivated?

I Look at models and girls with an amazing figure or a body physique and motivate myself. Rather than being jealous, I appreciate their work and try aiming for it. Always remember that ‘Losing weight is not important. Losing fat is important’.  I look at my mum who lost 12kgs by yoga and take her as my inspiration.

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

Be patient. Results would not be shown in 2 weeks. Be loyal to yourself. Usually, people lose patience and get demotivated and start eating out of depression. Always remember to have faith in yourself. It is also very important to have a group of understanding friends who don’t  force you to eat.

Lifestyle Now, After Transformation

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

I have made my body get accustomed to eating clean. Now I no longer crave for unhealthy food and so I am continuing a healthy diet. My health issues relating to disc replacement was cured completely and all these effects don’t let me go back to my old diet.

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

When you eat good, it is reflected on your skin. My body colour has improved and that keeps me motivated. People are inspired by my physique and the facial change I had undergone after my transformation. All of this keeps me motivated to get better.

Did you change the workout or diet plans?

Yes. I slightly changed my diet. I have started eating sandwiches as well.Once you lose weight, every day then it is not very easy to gain back the lost weight.  Always remember that This is your life, so you live your life, the way you want to! You are doing this for yourself and Nobody else.’’

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