The main causes of obesity include sedentary lifestyle, less walking, consumption of more fast food, packaged foods, extra calories, etc. Some time ago, ‘The India Diabetes’ study said that about 153 crore people in India are obese. Losing weight is a very difficult task, but if hard work is done in the right direction, a person can lose weight. But yes, if hard work is not in the right direction, then no matter how hard you try, the weight will not be reduced. And even if it does, it will not lose weight in the form of fat, but will lose in the form of muscle, which is very harmful to the body.

Today we tell you about the transformation journey of a working woman weighing 27 kg. Whoever says that women can’t lose weight after marriage or don’t get time to lose weight can learn from this story, how to lose weight while caring about career and family. So let’s get to know the weight loss journey.

Name: Anu Patla
Age: 34 years
Work:
City Lecturer : Gurgaon
Height : 5 feet 4 inches, 162 cm
Maximum weight : 85 kg
Current weight : 58 kg
Maximum BMI : 32.44
Current BMI : 22.13
Future plan : Making 6 refills

Fitness Journey from 85 to 58 kg

Speaking to Aajtak.in, Anu Pathla said that she used to be fat like a teddy bear since childhood, but she never thought that she would lose weight and after losing weight, she would be able to make others fit too. .

I was also told that after pregnancy, I could not take care of myself because of taking care of the baby, doing housework and teaching work, and because of this I weighed about 85 kg. Then after a while I realized that my weight had increased a little, so I thought about gaining weight and searched for ways to lose weight on the Internet.

From drinking green tea with lemon in hot water in the morning on an empty stomach, I have embraced every method. I even followed many diets available on the internet such as Keto Diet, GM Diet, 5-Bite Diet, Rainbow Diet and Paleo Diet. But I didn’t see any significant difference.

After that I joined the gym and then a local trainer told me that for weight loss I was required to take fat burners (fat reducing capsules). I didn’t know much until that time, taking these capsules too. After taking them, my weight suddenly decreased by a few kilograms, but after a while it increased again.

After that, I shut down and in my spare time I started reading about ways to lose weight and the science behind it. Through her I knew that my efforts to lose weight were going in the wrong direction. Then I spoke to certified trainer Sachin Kumar and he gave me a diet and training plan. I started following the diet and exercise plan he gave me and in no time started losing weight.

When I saw my weight loss, I was getting motivated from within, which made me work even harder. Then gradually in about 2 years, I reduced my weight by 27 kg. Where I weighed 85kg, I still weigh 58kg today and have maintained the same weight since 1 year ago.

Used to follow this diet plan

Anu says I always ate 200-300 calories less than I did. I just used to see how many calories I should be eating. I can eat 2 meals a day or even 6 times. But I divided the calories eaten in one day into 4 portions and I was eating in small portions 4 times a day. I love paratha very much, so I have been grinding wheat and soybeans and mixing and eating them by making paratha from this flour. Sometimes green vegetables were stuffed inside. Yes, he was only eating 10 grams of ghee or butter, so there were no more calories.

Apart from this, she used to drink 1 liter of water as soon as she woke up in the morning and after that she used to drink 1 cup of black coffee or green tea. Then my training will start.

breakfast

• 200 ml milk or yoghurt
• 75gm paneer or 60gm cheese
• 100 grams of green vegetables

Snacks

• 1 scoop of whey protein

lunch

• 40g wheat flour (roti or paratha)
• 30gm soya chunks (mixed with flour to make roti or paratha)
• 10gm ghee or butter (put on roti or paratha or to make vegetables)
• 35 grams of raw beans, lentils or chickpeas
• 150 grams salad

Snacks

• 1 scoop of whey protein

Dinner

• We take 45 grams of wheat flour and make it from roti
• Grind 35 grams of soy pieces and mix them with flour.
• 8 grams ghee or butter (to spread over the roti or to prepare the vegetables)
• 35 grams of raw beans, lentils or chickpeas
• 150 grams salad
• 1 scoop of casein protein (before bed)

Anu further says that as my weight continued to drop, I continued to reduce my food intake, because in order to lose weight, I have to eat fewer calories than calories.

Lose weight with exercise at home

Anu says that when she started her fitness journey, the lockdown was going on, so she used to only do the exercises at home. Most of his weight has been reduced by home exercises. Her daughter is very young, so she did not go to the gym because of the spread of infection, because the gym is one of the most common places.

I was also told that I would get up at five in the morning and do my exercises. Most of the exercises in the exercise should be done with body weight. Where there were only basic exercises such as jumping, push-ups, burpees, mountain climbing, and crunches. Apart from this, some exercises had to be performed with dumbbells. The deadlift, squat, bench press, shoulder press, and biceps curl are included.

Aside from this, I was walking 10,000 steps a day in the same house. Sometimes I had to talk on the phone so I didn’t sit down and watch the videos, even at the time I was watching while roaming around the house. This helped me increase my grades on foot. Sometimes yoga and meditation have also been used to calm the mind.

Weight loss tips 

After reducing her weight, Anu herself became a fitness trainer. He said losing weight is not as difficult a task as everyone thinks. Yes, it can be tough for someone who doesn’t want to work hard and doesn’t want to control their food.

The one thing I’ve learned from my fitness journey is that a person can do anything if they are set on their mind. I was disappointed many times while losing weight, but never lost the courage to move on again. So if any of you want to lose weight, he needs to take in calories less than his basal metabolic rate, and if he can’t go to the gym, do some physical activity, work out at home, or get enough sleep, Or a good diet.

People who have eaten spicy food for a long time can get bored after eating healthy food, so you can change the way of preparing food, which will bring a new taste and eating will also be interesting.