Weight loss story: This 23-year-old woman lost 20kg with home workouts and portion control (Image credits: Ridhi Sharma)
Weight loss History: We tend to gain weight due to unhealthy eating habits, sedentary lifestyles and late night snacking, but there are times when we do none of these things and still gain weight. Ever wondered why? This happens due to hormonal imbalance. Many women often face hormonal problems like PCOS or PCOS due to many factors, including a sedentary lifestyle. This is exactly what happened to Ridhi Sharma, a 23-year-old who was diagnosed with PCOS at the age of 13.
“My journey began at the age of 13 with a diagnosis of PCOS, which led to rapid weight gain and severe body image issues. I was body-shamed, never received compliments and was too afraid to look in the mirror because I didn’t recognise myself. Despite taking hormone pills for 5 years, my condition worsened, resulting in severe acne, weight gain, hair loss, excess body hair and anxiety issues. I decided to take control of my health naturally, focusing on a balanced diet and consistent exercise.”
With perseverance, dedication and determination, Ridhi has lost 20 kilos in a year. How did she do it? Let’s find out!
Ridhi’s inspiration to lose weight came from years of battling polycystic ovary syndrome, which left her with low self-esteem and constant body shaming. “I was tired of cancelling plans, hiding behind makeup and following ineffective fad diets. Realising that birth control pills weren’t helping me, I took my health into my own hands as a challenge. I knew that losing weight and adopting a healthier lifestyle would help me regain my confidence and improve my wellbeing,” she said.
What were some of the biggest challenges you faced along the way?
Ridhi shares that she faced multiple challenges on her weight loss journey including:
– Slow progress: With PCOS, weight loss was slow. For the first 2-3 months, even though she cut out sugar and processed foods and exercised regularly, she didn’t see any results. It was frustrating, but over time she started to notice a loss of inches, which kept her motivated.
– Diet experimentation: Ridhi had to experiment a lot with her diet. She found that dairy, gluten, and poultry made her symptoms worse, so her food options became very limited. Finding what worked for her took a lot of trial and error.
– Portion control: She never followed a strict diet plan and controlling portion size was a challenge. She found it difficult to control calories and avoid overeating. Therefore, she focused on gradually reducing portion size instead of making sudden changes.
– Missing her favorite foods: Giving up her favorite foods was hard. To make it easier, she allowed herself one cheat meal per week. This helped her enjoy the process and avoid feeling deprived.
– Building stamina: At first, she had very little stamina. Even a 30-minute workout took her at least an hour. Building her stamina was difficult, but she improved over time and with perseverance.
How did you stay motivated during your weight loss journey?
“At first, staying motivated was difficult. I trained with my mother for a couple of weeks to build some discipline. My family was a huge inspiration; since childhood, I grew up watching my parents working out every day, even in our small room with just a yoga mat. They would go for a walk in the morning and dedicate 30 minutes to exercise, even on vacations. Seeing their dedication motivated me. I was also constantly reminded that despite my struggles, I would eventually achieve my goals. These positive thoughts and my parents’ example helped me stay on track,” she said.
Diet and exercise regimen followed during her transformation
Ridhi shares that she didn’t follow any strict diet plan; instead, she focused on eating home-cooked food and started doing intermittent fasting. Here’s what she did:
-He made sure each meal had at least 20-25 grams of protein.
– Switched to millet flour and included homemade paneer, tofu and curd.
– She ate four smaller meals a day to keep her metabolism active.
– She ate dinner at 7-8 pm to give her body time to digest before bed.
– I practiced intermittent fasting for 14-15 hours each day.
– She eliminated sugar, junk food and dairy from her diet.
– Include vegetables and fruits in every meal to ensure you get enough fiber.
“For exercise, I would work out for 30-45 minutes, 5-6 times a week. I started with basic functional, HIIT and cardio workouts but these increased stress levels due to my PCOS. I then switched to strength training with 2-4 kg dumbbells at home which helped me build muscles and tone my body effectively. I also included mat exercises like Pilates to manage stress better and walked 7-8 km steps every day. A useful tip is to walk for 10-15 minutes after every meal which makes a huge difference,” said Ridhi.
Did you encounter any obstacles and if so, how did you overcome them?
No journey is complete without obstacles and setbacks. However, there are times when these challenges motivate us even more to work towards our goals. Ridhi also faced certain setbacks, but she was determined to achieve her goal. “I faced a few setbacks. Initially, I struggled with stamina and form. I used to rush through my workouts, so I started by taking it easy, focusing on getting one rep right before gradually increasing the intensity. I also worked on my form with slow, controlled movements. Without a trainer, it was challenging, but just showing up every day made a huge difference,” she said.
“Having junk food cravings was another problem until I started cooking healthy meals on my own. My favourites are spaghetti with beetroot and paneer and papdi chaat with Greek chana yogurt. These meals satisfied my cravings and kept me on track towards my goals. I also allowed myself small portions of sweets and switched to healthier options like dark chocolate and sugar-free or stevia-based sweets,” she added.
What advice would you give to others who want to embark on a similar transformation journey?
“Don’t worry about losing weight quickly. Instead, set small, achievable goals. Social media can be overwhelming, so focus on your progress. Start slowly with a good diet – eat more vegetables, fruits, and protein. Aim to walk 7-8 thousand steps a day and exercise for 30-40 minutes. Find an activity you enjoy, like Zumba, dancing, or running. Cut out sugar and processed foods and you will start seeing results within a month. Keep at it and you will get there!” shares Ridhi.
How has your life changed since you achieved your weight loss goals?
Weight loss transformation changes a person’s life completely as it changes everything from their appearance to their mindset. Weight loss changes everything.
“My life has changed a lot since I achieved my weight loss goals. My PCOS symptoms are under control and I have regular periods without relying on hormonal pills. I feel much more confident in my skin and clothes – I used to avoid wearing shorts, jeans and tight clothing for 8 years, but now I wear them comfortably and confidently,” she said.
“I have developed a healthier relationship with food and feel like myself again. My mental health is better, I have more energy and my sleep has improved. Also, my cravings have greatly reduced and I have even started enjoying salads, which is funny because I used to hate them. Overall, I am thrilled with the positive changes and how much better I feel,” Ridhi said.
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