Losing weight is often portrayed as a quick transformation — a “before and after” snapshot that skips over the struggle, doubts, and victories in between. But real change takes time.
My journey of shedding 10 kg wasn’t just about numbers on the scale — it was about discipline, patience, and learning to trust the process. Over six months, from September 2024 to March 2025, I lost 10 kg and gained a whole new perspective on fitness and self-belief.
As I share my story, I hope it resonates with anyone who’s felt frustrated, stuck, or disheartened in their fitness journey. If you’re looking for motivation, know this: “You’re stronger than you think. And with consistency, patience, and the right mindset, you can achieve your goals too“.
Why I Started: Facing the Reality
In September 2024, I stood at 91 kg — the heaviest I had ever been. At 31 years old, my body didn’t feel like my own. Simple things like climbing stairs or bending down to tie my shoes left me winded. I knew I needed a change, but the idea of losing weight felt overwhelming. Where would I even begin?
The turning point came when I realized I wasn’t just unhappy with my weight — I was worried about my health and my future. I remembered this quote by James Clear: “You do not rise to the level of your goals. You fall to the level of your systems.” I didn’t just need a goal — I needed a plan.
Creating a Plan: Diet and Setting Realistic Goals
For Weight Loss being in Calorie Deficit is a must, whereas, Exercise is for Fitness not Weight Loss.
Instead of chasing rapid weight loss, I set a sustainable target: reducing my body fat from 42% to 35% and reaching 80 kg by March 2025. I started with small, achievable goals:
- Daily calorie intake of 1500–1600 calories (based on my BMR and TDEE)
- Morning: Black coffee — a simple, calorie-free start to the day that kept me energized and focused.
- Protein Intake: I made sure to consume 90–100 grams of protein daily. This included lean meats, fish, paneer, lentils, and protein shakes.
- Meal Choices: My meals were a balance of protein, healthy fats, and complex carbs. I avoided processed foods and refined sugars.
- Fasting Routine: 12-hour intermittent fasting on weekdays, 16-hour fasting on weekends. This helped me manage my calorie intake without feeling deprived.
- 30-minute strength training sessions three times a week
- 180 minutes of walking at 4.5 km/hr, six days a week (Yes, I walked a lot!)
My Diet Plan: Balanced, High-Protein, and Sustainable
I also stayed mindful of my food preferences and allergies. Being allergic to almonds and eggs meant I had to find alternative protein sources, and I enjoyed incorporating Bengali, Maharashtrian, North Indian, and South Indian cuisine into my meals. Fish like Bangda, Surmai, and prawns became staples in my high-protein diet.
The Struggles: Dealing with Plateaus and Self-Doubt
The early weeks were tough. My body was adjusting to the calorie deficit and the increased activity. There were days I felt exhausted and days when the scale wouldn’t budge.
Being a woman, one of my biggest fears was the weight fluctuations around my menstrual cycle. I remember feeling demotivated when my weight increased slightly despite my efforts. But I reminded myself that consistency matters more than day-to-day numbers. As someone told me, “The scale reflects water retention, muscle gain, and hormonal changes — not just fat loss.”
I stayed motivated by:
- Tracking progress through measurements, not just weight
- Celebrating non-scale victories like dropping jeans sizes
- Remembering my long-term goals when short-term frustrations arose
My breakthrough came when I shifted my focus from weight loss to fitness gains. I celebrated non-scale victories: fitting into size 36 jeans after being a size 40, reducing my waist from 41 inches to 37.4 inches, and my hips from 49 inches to 45.5 inches. Seeing tangible results like this kept me motivated and reminded me that patience and consistency were paying off.
Staying Consistent: Building a Routine
Routine became my anchor. I drank black coffee every morning, prepped protein-rich meals, and stuck to my workout schedule even when I didn’t feel like it. On days I lacked motivation, I leaned on discipline.
As Jocko Willink puts it, “Discipline equals freedom.” The more I committed to my plan, the more I saw results — and the more freedom I felt in my body.
My Workout Routine: Strength and Cardio Balance
Exercise was just as important as my diet. I focused on a mix of strength training and cardio to build muscle, burn fat, and improve overall fitness.
Strength Training:
- Frequency: 3 times a week
- Duration: 30 minutes per session
- Current Weights: 26 kg, with a plan to increase weights progressively through overload
Strength training helped me tone my body and preserve muscle mass while losing fat. I paid attention to form and gradually increased weights to keep challenging myself.
Walking:
- Frequency: 6 days a week
- Duration: 180 minutes total per week
- Pace: 4.5 km/hr
Walking became a meditative and consistent part of my routine. It not only helped with fat burning but also provided mental clarity and relaxation.
Pushing Through: Embracing Progressive Overload
When I started in September, 2024 I was lifting 5 kg dumbbells and 18 kg barbells but, by March 2025, I was lifting 07 kg dumbbells and 26 kg barbells during strength training. Progressive overload — gradually increasing weights — became my secret weapon. It kept my workouts challenging and my muscles engaged.
The physical strength I gained mirrored my mental resilience. I realized the same patience and consistency that built my muscles were also transforming my mindset.
The Results: A Newfound Confidence
When I finally hit 80 kg — 10 kg down from where I started — I felt an immense sense of pride. But more than the number, I celebrated the journey. I had developed healthier habits, gained strength, and proved to myself that I could stay consistent. And now I am onward to my next goal of hitting 70 kg.
This experience taught me an important lesson: Fitness isn’t about perfection. It’s about showing up, day after day, even when progress feels slow.
Encouragement: Share Your Wins
If you’re on a fitness journey, know that your efforts matter — even when the results take time. Stay patient, stay consistent, and celebrate every small victory.
“Transformation isn’t a future event. It’s a present-day activity“
I’d love to hear your story. What’s been your biggest win so far? Share in the comments and let’s inspire each other!
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