A weight reduction journey sans a nutritionist, health club, and a coach: How all of it labored out

If somebody had instructed me two years in the past that I’d lose over 50 kilos with out setting foot in a health club or giving up actual meals, I wouldn’t have believed it. But right here I’m—more healthy, sharper, and extra assured than I’ve been in years. My transformation, nonetheless, didn’t start with a health influencer or a fad food plan. It started in a hospital mattress.

Over the previous decade, my physique has been by way of an unrelenting sequence of medical challenges—every one demanding its personal type of resilience. From a coronary heart assault to power infections, surgical procedures, and even a near-fatal street accident, it has been a steady check of endurance. Physical ache is one factor, however the emotional toll of dwelling in fixed restoration mode is one thing else completely.

At my heaviest, I weighed 144 kilos—a quantity that didn’t simply present up on the size, however in each side of my life. I had outgrown extra than simply my garments; I had outgrown the power and confidence I as soon as took with no consideration. Everyday duties left me breathless. My sleep was damaged. And slowly, with out realising it, I had began slipping away from the individual I as soon as was.

I wasn’t somebody who lived an indulgent or careless life. In truth, I had tried to drop pounds many occasions. But every time I gathered the need to start, my well being threw me off observe.

It was irritating not as a result of I used to be not attempting, however as a result of life saved getting in the best way. Over time, the cycle took a toll. I started gaining extra weight, developed sleep points, and struggled with fixed fatigue. When your well being turns into unpredictable, it quietly chips away at your sense of management. You’re not simply coping with ache or procedures—you’re additionally navigating worry, isolation, vulnerability, and the exhausting cycle of hope and relapse. Add to that the silent results of sleep apnea and power fatigue, and it turns into tougher to tell apart the place the bodily discomfort ends, and the emotional wrestle begins.

Everything modified in late June 2023, after I was hospitalised once more. This time, a physician steered that I take advantage of a BiPAP machine to assist me sleep higher. That small intervention turned the turning level. For the primary time in years, I slept by way of the evening and awoke refreshed. That single enchancment gave me the power and the braveness to take step one in the direction of the brand new me. I started strolling. I gave up alcohol to chop out empty energy. From that time on, I didn’t look again.

I didn’t comply with any crash food plan or subscribe to something excessive. It took me some time to determine what would work for me, nonetheless. I cherished my tandoori rooster and yummy paneer butter masala, the naans, and the oh-so-tasty parathas. I had learn sufficient to know {that a} every day calorie restrict was the start line. In the start, I didn’t assume a lot about vitamins—I simply centered on staying throughout the calorie restrict.

Over time, I realised that the dietary high quality of my meals issues as a lot as the amount, if no more. I began making modifications and began feeling noticeably higher after I shifted to a extra conscious, balanced strategy with the fitting meals. Soon, I used to be paying nearer consideration to consuming sufficient proteins, the fitting (average) quantity of fat, loading up on low-carb greens, reducing out pointless carbs, and limiting fruits and drinks. And no alcohol in any respect. I made my very own meal plan—one thing that will fulfill me each bodily and mentally, with out feeling like punishment. Eventually, I realised {that a} high-protein, low-carb, high-fat food plan suited my physique greatest.

The trick was additionally holding my meals easy and constant. Chicken, eggs, paneer, fish, curd/Greek yoghurt, and inexperienced greens turned my buddies, and I made it some extent to eat three correct meals a day whereas making certain I by no means skipped breakfast. I realised quickly sufficient that if the monotony works for you, there isn’t a hurt in being repetitive. 

While inexperienced tea turned a morning and night beverage favorite, breakfast often included calmly roasted paneer or stir-fried mushroom or rooster sausages, a few eggs (boiled or omelette, typically with cheese), curd, and an occasional small portion of fruit. For lunch, I caught to 2 small chapatis, two low-carb veggies (like cabbage, cauliflower, beans, mushroom, beetroot, and so forth.), a protein supply like rooster or fish, and curd or Greek yoghurt. For dinner, I stick with grilled rooster or fish, typically a salad or tikka, and eggs or paneer.

No intense exercises have been wanted. Walking every day and staying disciplined with my food plan made all of the distinction. I didn’t rent a coach, be a part of a health club, or seek the advice of a nutritionist this time—and that was a acutely aware selection. Every time I had joined a health club previously, the exercises steered by trainers would rapidly burn me out. The tempo was an excessive amount of, particularly at my heaviest; and I knew I wouldn’t be capable of maintain it. I did loads of studying and discovered one thing essential: fats loss is pushed way more by food plan than train—practically 80% of the work is what you eat, adopted by average motion and good relaxation.

The more durable problem, nonetheless, was psychological. There have been weeks when nothing appeared to vary. I consistently reminded myself: I didn’t acquire this weight in a single day, so how might I count on to lose it in a single day? I centered on small, repeatable habits. I tracked my meals. I created routines. And regularly, issues began shifting.

It all got here all the way down to self-discipline. Fancy plans or quick bursts of motivation wouldn’t get me there—solely consistency would. I adopted what I now name the 3Es: Eat proper, Exercise frequently, and Eliminate excuses. My garments bought looser. I needed to dig out denims I hadn’t worn in over a decade. I began recognising myself once more, not simply within the mirror, however in the best way I felt.

Eventually, I started sharing my journey on Instagram. I simply wished to share what was working for me in an trustworthy, relatable method. To my shock, individuals began listening. They mentioned my journey gave them hope—and if I might do it, so might they.

So far, I’ve misplaced 57 kilos and I’m nonetheless going. Today, I’m engaged on a easy, no-nonsense information to weight reduction and providing personalised consultations. Not as a nutritionist or health coach, however as somebody who’s been by way of it, who understands the struggles, and who needs to assist others really feel like themselves once more.

The weight reduction journey isn’t about chasing a quantity. It’s about displaying up for your self. It’s about reclaiming your power, your pleasure, and your life.

Niraj is on Instagram @fitwithNBJ

Published – April 23, 2025 11:22 am IST