Weight Loss Story: From 114 kg to 73 kg, this engineer lost 41 kgs by following a budget-friendly diet

etimes.in | Feb 3, 2025, 07.00 AM IST

Weight loss transformation comes with a lot of dedication and consistency. It requires a person to understand their body’s need while not giving up on the thought. Anuj Kumar, an engineer from Mumbai, successfully transformed his body by shedding an impressive 41 kg, reducing his weight from 114 kg to 73 kg. His journey was marked by dedication, discipline, and a well-planned diet and exercise routine. Here’s all he did to achieve this massive weight loss goal:

What was the turning point in your life?

The realization that he needed to take control of his health pushed Anuj towards a significant lifestyle change. Determined to adopt a sustainable and effective diet, he focused on readily available, budget-friendly foods to create a long-term weight loss plan.

Nutritionist lost 86 kg by following these 7 simple eating tips for weight loss

Pranjal Pandey, a nutritionist who lost 86 kilos, shares essential tips for sustainable weight loss on Instagram. She emphasizes viewing weight loss as a long-term commitment, starting meals with salad, incorporating more protein, choosing complex carbs, staying hydrated, and enjoying the process. Pandey advises adding, not subtracting, healthier options to diets and maintaining a positive mindset.

What kept you motivated?

Anuj’s motivation stemmed from his desire to improve his overall health, confidence, and self-esteem. He remained committed to his goal by consistently tracking his progress, making necessary adjustments, and staying disciplined in both diet and exercise.

Diet followed

Anuj followed a structured diet rich in macronutrients and micronutrients, emphasizing a balance of protein, fats, carbohydrates, and essential vitamins and minerals.

Macronutrients:

Protein: Boiled eggs, chicken, paneer (raw), broccoli, oatmeal.

Fats: Peanut butter, walnuts, almonds, fish, pure cow ghee, curd.

Carbohydrates & Fibers: Brown rice, brown bread, oatmeal, vegetables (carrot, cucumber, tomato, onion, broccoli), fruits (banana, apple, oranges, watermelon, grapes).

Micronutrients:

Minerals: Zinc, potassium, magnesium, iron, phosphorus, calcium (sourced from almonds, sweet potato, dates, banana, broccoli, egg yolk, tomato).

Vitamins: Vitamin C (regular intake), Vitamin E (occasional intake) to aid muscle recovery and improve skin tone.

Drinks:

Warm water with lemon and honey/apple cider vinegar (morning detox and metabolism booster).

Green tea (antioxidant benefits).

Black coffee (metabolism booster and stamina enhancer).

Whey protein (for muscle recovery and supplementing protein intake).

Anuj strictly adhered to this meal plan for a year, occasionally rotating his diet to avoid weight loss plateaus. He also allowed himself a small pizza once every 15 days.

Workout routine

Since mornings were difficult for him, Anuj committed to a structured evening workout routine (7:00 PM – 9:00 PM), focusing on weight training and high-intensity interval training (HIIT).

Daily structure:

10 minutes of warm-up and stretching.

Compound exercises: Deadlifts, bench press, weighted squats, push-ups, pull-ups, lunges, dips, shoulder press.

HIIT: Short bursts of high-speed running (20 km/h for 30–40 seconds) followed by rest intervals.

Strength training split across different muscle groups:

Day 1: Back & Biceps (Deadlifts, Pull-ups) + HIIT.

Day 2: Chest, Shoulder & Triceps (Bench Press, Dips, Push-ups) + HIIT.

Day 3: Leg Day (Weighted Squats, Lunges, Leg Press) + HIIT.

Day 4: Rest, then repeat cycle.

Additionally, Anuj initially detoxed his body by consuming only fruits and boiled eggs for the first 15 days, complementing it with cardio and functional training.

Climbing stairs is as beneficial as walking 10,000 steps: But how many?

Physical activity like stair climbing can be a powerful workout for weight loss and fitness enhancement. A recent study indicates that climbing five flights of stairs daily reduces the risk of cardiovascular problems by 20%. This activity is efficient, requiring no extra equipment, and benefits both cardiovascular health and muscle strength.

Changes experienced after weight loss

Anuj’s disciplined approach to diet and exercise resulted in not just physical transformation but also mental and emotional well-being.
Increased confidence – His improved physique boosted his self-assurance in both personal and professional life.

Increased self-esteem – He felt better about his body and overall appearance.

Improved body language – His posture and presence became more assertive and positive.

Improved self-love and respect – Taking care of his health made him appreciate his body more.

Healthier skin – Proper nutrition and hydration enhanced his skin texture and tone.

Anuj’s journey serves as an inspiring example that weight loss is achievable with dedication, discipline, and a well-balanced approach to nutrition and exercise.

(With inputs from Quora)

If you have a weight loss story to share, send it to us at [email protected]

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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