Here’s how this physiotherapist lost 27 kgs in 2 years!
Dr Himani Vartak dedicated long hours to her studies and eventually started leading a sedentary lifestyle. Over time, her weight shot up, making it difficult for her to even find clothes of her choice. This certainly took a toll on her confidence and self-esteem, which is when she decided to do something about it. Being a physiotherapist, she designed her own workout plan and stuck by it. In two years, she lost 27 kilos. Here’s how she did it:
Name: Dr Himani Vartak
Occupation: Physiotherapist
Age: 26 yrs
Height: 159 cm
City: Mumbai
Highest Weight recorded: 91.8 kgs
Weight Lost: 27kgs
Duration it took me to lose weight: 2 years
The turning point
During my BPT college years, like most of you mates, I used to study at night sitting at the same place for long hours. My schedule was to study, eat, sleep (as time permitted) and repeat for many years. Due to my sedentary lifestyle, I had become very indolent and my confidence started to enfeeble.
Due to my excess weight, I had difficulty in getting clothings of my choice. Shopping was a nightmare (can you believe for a Gen Z), XXXL was not easily available for all brands and variants. I had to compromise and buy something that was not my choice. I love wearing high heels, however because of my excess weight, I was unable to wear them. I am sure most of you will agree when you are overweight, it is not only your physical health which is affected, but even your mental health goes for a toss. This pushed me hard to make a big change in my lifestyle and shed off those extra kilos!!
Diet followed
I start my day with a morning drink- lemon + ginger + lukewarm water
Breakfast: 1 fruit/ 1 bowl red poha/ roasted Makhana/ Multigrain Dosa/ 2 boiled eggs
I have a smoothie an hour prior to lunch which consists of tomato, beetroot, carrot, lemon zest/amla, flaxseeds, cumin seeds, and pinch of cinnamon powder (1glass/daily)
Lunch: 1 jowar/ nachni/ besan chilla + 2 bowls of vegetable/ grilled fish
Dinner: 1 jowar/nachni/besan chilla + 1 bowl of vegetable
Pre-workout: 1 glass of buttermilk
Post-workout: Dry Fruits/ Peanuts/ Roasted chana
I indulge in (What you eat on your cheat days): After reaching a targeted goal, I used to reward myself with a slice of truffle chocolate cake/ 1piece of gulab jamun (once in a while although)
Low-calorie recipe I swear by (tried and tested on self) : Smoothies (Veggies)
When my weight refused to budge after a point of time, I used to change my diet to prevent my body from getting used to it. But most of the time, I tried sticking to a balanced diet.
Workout regime
Exercise is something I never compromise now! Being a physiotherapist, I designed my workout plan. I wear a fitness band to keep a track of distance covered and calories burnt.
- Walking for 1 hour/ day (early morning 4.00 am)
- Stair Climbing x 25 steps x 4 sets (can gradually progress)/ day
- Squats, lunges and hundreds x 20 reps x 3sets/day
- The evening session is for 1 hour where I do warm up, mat exercise(mainly abs)/ yoga/ strength training/zumba, followed by some cool down exercises
Fitness Secrets I unveiled
- Smoothies in addition to accelerating weight loss also does wonders to your skin, hair and helps in detoxification.
- It is important to prioritize protein, fibre and Vitamin C intake in your diet.
- Completely eliminate sweets and carbonated drinks from your diet.
-Drink warm water instead of normal/cold water.
- Have dinner before 7pm.
- Exercise the way you like - Be active all the time and it is not necessary that you need to go to the gym. Set goals for yourself and treat yourself after achieving that. Keep boosting and boasting...
- It is not about eating less; but about eating right!!
How do you stay motivated?: Every morning, when I see a change in my weighing scale, this pushes me to keep on track, perseverance. My clothes didn't really fit me well but now after losing weight I can confidently and proudly go to any fashion store without restricting my choices. That's a big motivation for me to keep doing better.
How do you ensure you don't lose focus?: I would admit in the beginning, it was really tough to make up my mind to follow a strict timetable and implement those healthy changes in my lifestyle. However, I followed this routine for 1 month and saw many positive changes in my body, my energy levels and my mood, since then I am accustomed to this routine as the benefits outweigh the efforts.
What's the most difficult part of being overweight?
While I am a strong believer that your looks do not drive your fate or caliber, it feels really bad that you cannot fit into the clothes of your choice when you go shopping. Hence all the extra kilos that I had piled on over the years had put a dent on my confidence levels. I had also become lazy and used to sleep for longer hours. I also used to feel low on energy levels.
What was the lowest point for you?: (2yrs ago) It was heartbreaking for me that at such a young age, I was panting and finding it difficult to climb just 2 flights of stairs.
Where do you see yourself 10 years from now?: I want to focus on building my core strength to get toned abs and want to be a fitter and newer version of myself. Plus, I want to keep inspiring many of you. If I can, you too can...and you too will...
What are the key lifestyle changes you made?
- Getting up early in morning (makes me feel more fresh and energized)
- Stopped being a night owl, afterall we human are not nocturnal...
- Stopped eating junkfood, instead chose healthier options
- Be active, and avoid being a couch potato
Lessons learnt from weight loss: Well, the journey was undoubtedly difficult, needed focus and strong determination. On my quest to lose weight, I have realised that you can achieve anything and everything if you have dedication for the same. Consistency and perseverance is the key which lead me to my weightloss success. Today, I am super confident and proud of my transformation.
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.
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