Weight loss story: “I lost 13 kilos by balancing my macros through the day and doing strength training”

Shubhra Pathak struggled with weight gain after her pregnancy. While pregnancy weight gain is absolutely normal, much to her dismay, being overweight gave rise to many health challenges. She developed chronic conditions such as PCOS and diabetes, which is why she finally decided to do something about it. She switched to healthier food options, tracked her macros, worked out regularly and over a year, she lost about 12 to 13 kilos. Here’s her weight loss story.

Also read: Weight loss story: “I lost 25 kilos by counting my daily calories and doing resistance training”

Name: Shubhra Pathak

Occupation: IT sales

Age: 39

Height: 5.4"

City: Noida

Highest weight recorded: 86

Weight lost: 12-13 Kgs

Duration it took me to lose weight: 1.5 yrs

I weighed 86 kilos during my pregnancy, which was the highest it has ever reached. Not only did it increase the risk of various lifestyle illnesses, but it also took a considerable toll on my mental health. I hit rock bottom when my diabetes hemoglobin A1c level reached 7.8, following which I decided to lose weight and get my life back on track.

My breakfast: 3 eggs, a slice of bread with tea, protein shake in between lunch or breakfast and during workout

My lunch: Dal rice with veggies (if I am home)

My dinner: Paneer burji, cheela as per my macros left for the day.

Pre-workout meal: Black coffee

Post- workout meal: Breakfast/protein shake

I indulge in (What you eat on your cheat days): I eat everything, so there is no cheat day. All I do is eat with mindfulness and make sure I balance the macros through the day or in the coming days.

Low-calorie recipes I swear by: Besan Chilla, paneer and rice.

I indulged in strength training 4-5 days a week. Additionally, I walked 8-10K steps daily.

It is of utmost importance that we have a proper knowledge of the things we eat. Also, it is crucial to find out what works best for you. Through Fittr, a fitness community, I have learnt a lot about fitness and healthy diet. Even before I got enrolled under a coach, I went for regular walks and performed cardio but to no avail. Plus I never enjoyed cardio. Now, I have come to love strength training and it has done wonders for me.

How do I stay motivated?: Consistency is key. Looking back at the times when I was my most unhealthy self, I realize how important staying fit is. Living with PCOS, diabetes and with no energy to do basic household chores has been a struggle and it automatically motivates me to stick to my workout routine. And now I don't even crave anything fried or junk .

How do you ensure you don’t lose focus?: This is my routine now. I fix goals for myself.

Being overweight gives rise to many chronic illnesses. Besides, it also sucks all the energy out of you.

What was the lowest point for you?: There were many. Along with my weight, I also struggled with poor mental health, which is why I work out more for my mind than body.

What shape do you see yourself 10 years down the line?: I look forward to having a lean body with more muscle mass. I might also aim for six pack abs :)

I replaced the food items with healthy alternatives, and switched to makhanas for snacking. I had lots of water. The rule is to drink water if you feel hungry and see if you still are hungry to binge on. No sugar substitutes .

Lessons learnt from weight loss: It's a beautiful feeling to be active. While working out may lead to pain and aches, I chose my pain.

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.