Weight loss story: “I ate a balanced diet, did cardio and strength training to lose 21 kilos”

Pragna Pandav Katariya was always on the healthier side. She was lazy and engaged in minimal physical activity. Over the years, she had become comfortable with her weight. However, on a trek with her husband, she realised that she could not walk even for 10 minutes straight, which was a blow to the 29-year-old. She then decided to mend her ways and started her fitness journey. Here’s all you need to know:

Also read: Weight loss story: How this doctor lost 110 kilos in about 2 years

Name: Pragna Pandav Katariya

Age: 30years

Occupation: Dietitian / nutritionist / yoga instructor

Height - 152cm

City: Gujarat

Highest weight recorded: 69kg

Weight lost: 21 kg

Duration took me: 10 months

I always cracked jokes about how exercising was not my cup of tea. I used to hate walking or moving my body at all. I was a fast food addict and lazy as hell, which further increased my weight. I had struggled with weight gain since high school. The more sedentary I became, the more I gained in terms of weight and the higher it got, the more I hated moving.

I became very comfortable with my weight and lifestyle until I went on a trip with my husband, and was not able to walk for even 10 minutes straight and I was just 29. All our friends reached the destination and my husband had to stay back with me because I couldn’t walk to the destination. I felt really bad. That was the turning point of my life. I realised how unhealthy my body and lifestyle had become. It is then when I rolled up my sleeves and decided to get fit, my intention was never to lose weight, but to get fit, fit enough to walk, jog, run and fly like a free bird. In short, I wanted to enjoy my life to the fullest.

Initially I reduced my intake of junk food and packaged foods to 50% and started going on slow walks for 15 mins. And guess what, just 15min of walking and reduction in junk food intake started working positively on my body. My weight began going down, my strength and stamina increased and my craving for junk food decreased.

From the second month, I made a balanced meal plan as per my body requirement which includes all food groups. I didn’t stop eating any food except “food products” and also added jogging and 30 mins of yoga to my workout routine. Slowly and gradually, I started seeing changes in my appearance and fitness level.

From the third month, I added jump rope and 60 mins of strength training to my workout routine. I realised I was actually enjoying my workout and new healthy lifestyle. I loved the fact that every week I could do a little more and move in a way I had never thought myself capable of. People around me still can’t believe I am the same girl, unable to walk even for 15 mins, who now can run for hours.

I made sure I included protein rich foods to each meal and chewed each bite slowly.

Morning drink: Plain water

Pre workout: Any seasonal fruit

Post workout: Protein shake and boiled potato

Breakfast: Idli-sambar/besan chillaa/paneer paratha/moong dal chilla

Lunch: Dal, white rice, veggies, roti, salad

Snack: Chana chaat/peanut chaat

Dinner: Idli sambar/khichdi/homemade sandwich/home made pizza with cheese/paneer roll

I indulge in (What you eat on your cheat days): I still enjoy eating pani puri and browniest that I love in moderation.

Honestly speaking I don’t swear by any single food. Life is all about balance. I didn’t stop eating any food group during my weight loss journey. I enjoyed everything from paneer to cheese, rice, potatoes, mangoes - which is usually discouraged while on weight loss journey. There is no magic food which makes you lose or gain weight. All you need to do is become mindful about your food intake and physical activity. Quick fixes never work in the long run. Also, I drink 4 liters of water per day.

LIFE IS ALL ABOUT BALANCE! Anything in excess is harmful and moderation is the key.

My future goal: My next goal is to inspire women to adapt healthy eating habits and exercise daily to be fit not thin. As a dietitian, currently I am working on educating women about the importance of eating healthy, not less. That said, stay away from fad diets and quick fixes.

If you have a weight loss story to share, send it to us at toi.health1@gmail.com

These views are not generic in nature. Weight loss results vary for individuals and the views shared in this article offer no guarantee of specific results. The content is not intended in any way as a substitute for professional advice.