Here’s how this yoga trainer lost 23 kilos!
Anuprita Karkare started afresh when she shifted to India from Singapore. Initially, it was very difficult for her to cope since it was a completely different place and she was introduced to new faces. She had no one to talk to, which drove her into depression for a year. However, slowly and steadily, she picked herself up and joined the Fittr community, following which she was more focused on herself and her fitness. She made several lifestyle changes, which eventually led to great outcomes. That said, here’s a glimpse of her weight loss journey:
Name: Anuprita Karkare
Occupation: Homemaker by choice, certified yoga trainer
Height: 152 cms
Highest weight recorded: 68 kgs
Weight loss progress:
2008: 68kgs
2009: 56kgs
2010: 54kgs
2016: 50 kg (Zumba)
2020: 48 kg
2021: 42.9 kgs
Present weight: 45kgs
Diet followed
My breakfast: 2 slices of bread (white), 1 whole egg, 2 egg whites, 1 cheese slice, some salad, lettuce or tomato, 1 cup of tea with milk 40 ml, apple 50 gm
Lunch: Green vegetables (mostly leafy veg, capsicum, beans , bottle gourd) 100gms, paneer 45 gms, butter/olive oil 15 gms, curd 50 gms, rice 35 gms, rajma 25 gms, egg white, multivitamin and fish oil
Pre workout: Breakfast and black coffee
Post workout: Whey performance 33 gms followed by lunch
Workout regime
I indulge in a 6 days workout routine, focusing on two muscle groups per day - each muscle group worked twice a week. Here’s a look at my workout routine through the week:
Monday: Legs and shoulder
Tuesday: Chest and triceps
Wed: Back and Biceps along with deadlift and hip thrust.
Thursday: Legs and shoulder
Friday: Chest and triceps
Sat: Back and biceps
I include more compound exercises followed by isolation. Volume of exercise per muscle group in a week is 20 to 22 sets.
Once a week, I also take part in an aerobics’s session. Every 3 days, I work on my abs with two exercises. I do 10 minutes of cardio every day, along with 8K to 10K steps
Also Read: http://www.thetimesofindia.online/life-style/health-fitness/weight-loss/weight-loss-exercises
How do I stay motivated?
We all know motivation comes and goes. I am often asked by people what keeps me going… It's the focus! You must narrow down the focus to that one most important thing you want to accomplish, next Go Small. It can be as simple as a push-up, a pull up or just increasing the lifting capacity. Aim step by step and improve it, build it slowly. Also, when you are an inspiration to so many around, you give your best, work harder towards your next target.
What helps me focus?: What helps me focus is the hunger for being better than yesterday. It should always be a comparison of the previous self. That’s how I measure my progress. When I see the better version of myself, the progress keeps me going. When one target is achieved …plan for next …..I believe it’s a journey !!!
What's the most difficult part of being overweight?
When you are overweight the most important thing you lack is inner confidence. All the other things come later. Of course, there are important health factors like not being able to have that stamina, you lack fitness level and other health parameters.
Self-love and self-appreciation are the important factors which you lack the most. This results in low confidence, a negative attitude towards things around you.
What was the lowest point?: No matter what I tried, I gave my best, but it did not give me the results I expected. This was the case with everything I stepped into. It was this time when we came back from Singapore to India for good. It was a new place, new people and new friends. While I had to start everything from scratch, I had no one to talk to, which led me into depression for a year. After this, I actively became part of the Fittr community and since then life has changed 360°.
What shape do you see yourself 10 years down the line?: It is the fit version of me, which I am in love with. I wish to maintain the present version or even better version of myself. Healthy and fit with good muscle mass is what I look forward to 10 years down the line.
What are the lifestyle changes you made?
This has been an important part of my fitness journey. Changes like: quantifying my food, mostly eating clean food, improved sleep pattern, reduced usage of electronic devices, sufficient water intake, black coffee have helped me. I follow this religiously without breaking my routine. It’s the discipline and the lifestyle changes which have helped me achieve my goal and has been a sustainable one till date.
Lesson learnt from my weight loss journey: Patience is the key to success. Weight loss in a healthy and right way with a proper diet plan and exercise is what everyone should look forward to. A fad diet, crash diet or too much deficit in calories is not sustainable and eventually you will give up. It’s a slow process. But a lifestyle change is must to go along. Inculcate a good relationship with food and you are set.
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.