25 kg weight loss in 1.5 years without counting calories: Woman shares the diet and workout that changed her life

Time of India

6 days ago

Years ago, a young woman struggled with relentless ridicule from her peers and even close ones due to her weight. Schoolmates and loved ones constantly mocked her appearance, leaving deep emotional scars. Feeling exhausted and demoralized by the constant criticism, she made a decision to reclaim her health and confidence. Determined to silence the voices that belittled her, she began a personal journey of transformation that took her from 90 kilograms to a healthy and fit 65 kilograms.
She shared her transformation story on the Fitness India subreddit, where she posted striking before-and-after photos along with a detailed account of the lifestyle changes that fueled her weight loss.
Discovering the Power of Intermittent Fasting
Her turning point came in early 2020, when she started learning about different dietary strategies. Intrigued by
intermittent fasting
, she decided to test it for herself. By May that year, she had already dropped 10 kilograms. Sticking with it, she reached her goal weight of 65 kilograms by August 2021. While she became noticeably leaner, she also noticed that she had lost a significant amount of muscle mass, which left her feeling physically weak despite the smaller frame.
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"Started researching, found out about intermittent fasting and gave it a go around Feb 2020. By May, I was down 10kg. By Aug 2021, I dropped from 90kg to 65kg. But tbh, I lost a lot of muscle too. I got lean, but also kinda weak...." she wrote.
From Fat Loss to Fitness: Embracing Strength Training
Recognizing the need to build strength, she began taking her fitness regimen more seriously. Strength training became her new focus. She embraced weightlifting and appreciated the structure and discipline it brought into her life. With a cleaner, more protein-rich diet and a consistent gym schedule, her body grew stronger. Over time, the gym evolved into more than just a workout space—it became a source of emotional healing and mental clarity.
She followed a simple push-pull-legs routine across the week, typically taking Sundays off unless she felt energized enough to work out. She added 20 minutes of daily cardio and stuck with straightforward eating habits. Her meals consisted primarily of homemade food, prioritizing protein through easily accessible sources like chicken, eggs, paneer, and soya chunks. Though she didn't count calories strictly, she aimed to stay around 2000 per day and limited excessive fats. Drinking 3–4 liters of water each day kept her hydrated. She hadn't started using protein supplements or creatine but was open to trying them eventually.
Understanding Intermittent Fasting: A Lifestyle Shift
According to
Johns Hopkins Medicine,
intermittent fasting involves alternating between periods of eating and fasting. Unlike many diets that focus on what foods to consume, this approach centers on when to eat. Research suggests that such time-restricted eating not only helps with weight loss but may also play a role in preventing or reversing certain health conditions.
One common method is the 16/8 routine, where eating is limited to an 8-hour window, followed by a 16-hour fast. Another approach, known as 5:2 fasting, allows normal eating for five days a week, while two non-consecutive days involve consuming only one meal of about 500–600 calories. However, longer fasting periods of 24 to 72 hours are not generally recommended and could cause the body to go into starvation mode, potentially leading to fat retention rather than loss.
A Testament to Resilience and Self-Love
Her journey from being mocked to becoming a stronger, healthier version of herself stands as a powerful reminder of what determination, discipline, and self-love can achieve. Through patience, research, and consistency, she turned years of pain into a success story that now inspires thousands across the internet.