WEIGHT LOSS STORY: SALT-FREE DINNER TWICE A WEEK, 10-MINUTE WALK POST EVERY MEAL HELPED THIS WOMAN SHED 23 KGS IN 1 YEAR
Losing weight may not be a big deal for a lot of people, but ask someone struggling with health conditions like thyroid and PCOD, and they will tell you how it’s another ball game altogether. “It’s not like the idea of losing weight never crossed my mind. It did, but the recurring thoughts were fleeting in nature,” says Avantika Saran (30). Having lost 23 kgs in a span of one year, Avantika shares that when she listened to the tiny voice inside her heart, she felt determined to turn the tide.
What prompted Avantika to lose weight?
Avantika shares how she hates the idea of being challenged and when one of her pals condescendingly dared her to lose weight in a stipulated time frame, she felt it in her bones to give it her all. “In hindsight, I think how that silly challenge turned out to be a blessing in disguise,” she says. From weighing 90 kgs to bringing it down to 67 kgs, Avantika says how she feels differently confident in her skin now. “In the past, I had body image issues and would feel underconfident because of my weight. Losing weight and seeing my health parameters improve has been a liberating experience for me,” she says.Changes she made in her diet during her weight loss journey
“I was never a foodie so that helped me cope well after I completely changed my diet plan,” shares Avantika. She avoided gluten as much as could and replaced regular milk with almond milk. “I completely cut down on chapatis and I used to have multigrain bread only once in two weeks,” she says. She shares how she would consume gluten in small quantities from time to time so that she didn’t become intolerant to it.‘I made it a rule to have salt-free dinner twice in a week’
Being a thyroid patient, one is prone to water retention. This is why Avantika avoids having salt in her dinner for at least two days in a week. “I adhere to this rule till today and it has served me so well,” she says.‘I would have 3.5 litres of water every day’
On being asked about one hack that has proved to be a gamechanger for her, Avantika shares how she made sure to have 3.5 litres of water every day without fail, as that helped in flushing out toxins and satiated her hunger pangs as well. “Out of this, I would consume 1 litre of detox water which I prepared by boiling jeera, methi and saunf,” she shares. She also adds how she would sip on green tea twice a day and have buttermilk once a day.Workout plan she followed during her weight loss journey
Avantika shares how she took baby steps and set realistic goals for herself through the journey. “I started with yoga and aerobics. I kept it simple, as the idea was to build consistency,” she shares. When Avantika gained some stamina, she decided to go on runs. “I realised I was going breathless after running for just 200 metres. It was only when I started focusing more on my breath that I was able to run for longer distances,” she shares.‘I would walk for 10 minutes post every meal’
Light walks post every meal have helped me to a great extent. “My dietician advised me to walk for 10 to 15 minutes post every meal, and I can say surely that it has helped me a lot in my weight loss journey,” shares Avantika.Also read: Weight Loss Story: This Woman Shed 36 Kilos Postpartum; Walks 10K Steps Daily, Eats More Protein
Started strength training for toning
“When I would see myself in the mirror, I wasn't completely happy. I felt my body was shapeless and that is when I decided to strength train,” she shares. After doing strength training consistently for many months, she could see how her body was getting toned. “I recommend strength training for everyone. It really boosts your confidence,” she says earnestly.Mistake she made during her weight loss journey
In hindsight, Avantika realises how she went on an extremely low-calorie diet. “Imagine! My thyroid level was negative. Due to it, my heart beats became irregular for a short period of time,” she shares.‘High insulin resistance level lowered my metabolic rate’
Avantika shares how when the insulin resistance level is high, it severely impacts the metabolic rate. “I had a high insulin resistance level and this is why I started to take supplements to keep it in check,” she shares.‘I would advice people to keep a tab on their vitamin levels’
Are you looking to lose weight the holistic way? Avantika says she followed a 60% diet and 40% workout rule. She says one needs to also keep a tab on one’s vitamin levels, as deficiency in vital vitamins like zinc and magnesium can slow down one’s progress in their weight loss journey.Avantika’s complete meal plan she followed during her weight loss journey:
Before breakfast1 glass of cucumber juice
(It helps in bringing down water retention level)
Breakfast2 egg whites without salt/ poha/ mixed vegetable sandwich/ besan chila
NoonSalad, juice or a bowl of curd and green tea
LunchBrown rice/ quinoa, dal, sabzi, curd
EveningA bowl of fruit, green tea, makhana (unsalted and unroasted) and dry fruits
Dinner200 gm of curd/ 40 gm of paneer (with little salt)/ Dalia with no sugar or very little khand (block sugar)
2024-03-10T07:08:55Z dg43tfdfdgfd