Weight loss story: “I had paneer with brown rice and worked out 5 days a week, lost 12 kilos”

It was during the height of the COVID pandemic that 16-year-old Ronak Swaroop realised he was overweight. He immediately understood the risks that were associated with being overweight and therefore decided to lose weight. By eating right and working out regularly, he eventually lost a whopping 12 kgs. Here’s a look at his journey in detail…

Also read: Lost 15 kg in 2.5 months by dancing everyday!

Name: Ronak Swaroop

Occupation: Student

Age: 16

Height: 168 cms

City: Bangalore

Highest weight recorded: 71 - 73

Weight lost: Around 12 kgs

Duration it took me to lose weight: 1 year

It was during the peak of COVID-19 pandemic that I realized I was overweight and I felt that it would lead to many health problems in the near future.

My breakfast: Poached eggs, Omlette, wheat breads, fruits (anything of these) with 1 glass of milk

My lunch: Paneer with brown rice, egg in brown rice, paneer paratha etc....

My dinner: The regular home-made food

Pre-workout meal: Dry fruits, Banana.

Post- workout meal: Peanut butter with bread or a shake which contains banana and peanut butter

(What you eat on your cheat days): Pizza, Burger, Fries, Ice cream etc..

Low-calorie recipes I swear by: The best one till now for me is paneer with brown rice and veggies

Day 1: Chest, shoulders

Day 2: Triceps and little cardio

Day 3: Back and biceps

Day 4: Cardio

Day 5: Legs

Days 6: Rest

I realised that fitness is a long journey and it takes time to accomplish your goals. Many say it's easy to lose weight...but actually it's not.

How do I stay motivated?: This comes from one's bottom of the heart… At the end of the day it's you and your body. So it's all on you - how you want to lead your life.

How do you ensure you don’t lose focus?: Craving for junk is common! And in these times I just start listening to music or do any other activity that diverts me.

The mobility and flexibility issues were the most difficult part of being overweight. Also, I got tired very quickly.

What was the lowest point for you?: Three months after I had started my weight loss journey, there were almost no visible results. This disappointed me a lot. However, suddenly, I started to lose weight, which was quite motivating. I realised fitness is a long process. You need to have patience.

What shape do you see yourself 10 years down the line?: I want to build a muscular body.

I avoided junk food which ultimately made my skin look clearer. I also followed a good diet. Most importantly, trust the process.

Lessons learnt from weight loss:

1. Live a much more energetic and fresh life.

2. Have a healthy body free from diseases.

3. Pay more attention and focus on whatever you do.

4. I stay motivated to maintain this fit body.

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.