What I Did To Lose 4.8kg Weight In 2 Months In A Healthy Way

 

From 58.5 kg on 24th Feb 2025 to 53.7 kg on 22nd April 2025 . I lost 4.8 kg in a healthy way.

Here is what I did for healthy weight loss.

4 Important Components That Helped-

1. Mindset Matters

2. Food Habits

3. Exercise Routine

4. Fasting Practice

1. Mindset Matters 

1. What’s Your Why?

Though I was enjoying my chubby cheeks,something I didn’t have for 26 years of my life,unhealthy fat started causing trouble. It began with issues in my menstrual cycle. When I did a USG, it showed early signs of PCOS.

That was my wake-up call. I realized now was the time to take control before things get worse. I started researching what could help, and the first thing that stood out was this. Losing 5–10% of body weight can positively impact PCOS.

At 58.5 kg, that meant I needed to reach around 52 kg. But losing 6 kg felt daunting. So, I set smaller, achievable targets.

First 56 kg, then 54 kg (because I didn’t want to lose too much of the cheeks I adored!).

2. Keep A Target

Without a deadline,it’s not a goal,it’s just a wish.

I had a close friend’s wedding on 21st April 2025, so I set my target to be 54 kg by then. 

And hurrrray I did it! 🎊

3. Work With Your Strengths

Whatever your goal is, understand the key components that will help you achieve it.

Then, identify your personal strengths that can support those components.

For weight loss, the major components are

Food & Exercise 

Both are important.

For some, intense workouts is doable and something they like.

For me, controlling my food habits and practicing fasting is much more doable than intense or stressful workouts. That’s why yoga is a better fit for me compared to gym workouts, Zumba, or Pilates.

It’s not that they don’t work ,they do but yoga and simple walks are what I enjoy and can stay consistent with.

And if you can achieve results with ease, why make it harder?

If your mind already finds something difficult, you won’t sustain it for long.

And consistency matters more than intensity.

2. Food Habits

In terms of food ,here is what I did -

1. Cut out sugar completely.

2. No tea.

3. No biscuits or bakery products.

4. Switched from wheat chapati to jowar roti.

5. Included healthy fats- ghee, nuts & seeds (pumpkin seeds, sunflower seeds, walnuts, cashews)—and reduced use of refined oil (only a small amount in vegetables).

I ate nuts and seeds in the afternoon for cravings or when I wanted to eat something if I was stressed.

6. Increased protein intake-Simple Moong dal tadka is what I preferred.

7. Planned cheat days in advance- only 4 in 2 months:

Malida during the village fairy(2 days)

Wheat kheer on Mahaveer Jayanti

Puran poli on Gudi Padwa

Sheera on Hanuman Jayanti

Even then, I practiced mindful eating and portion control.

In fact, planning cheat days acted as a reward for the efforts I put in on other days.

3. Exercise Routine 

1. Yoga - 4 to 5 days a week, 1 hour/session.

Included asanas, 12 rounds of Surya Namaskar, and pranayama.

The sessions were intense in the moment, but never stressful and that’s exactly why I love yoga.

Because if you put more stress on your body,it releases cortisol and in turn it causes fat accumulation.

Even though I had been practicing and teaching yoga before, joining a class again and learning from an experienced teacher brought a different level of discipline and results.

The duration, posture correction, motivation, intensity, and frequency,everything improved.

2. Morning walk – 20- 30minutes, around 2km daily.

3. Short walks after lunch and dinner (not every day, but I tried as often as I could).

4. Fasting Practice

1.Monday fasts-

During fast,Initially, I had some nuts and fruits in the afternoon, followed by one meal in the evening.

Eventually, I shifted to just one meal in the evening, completing almost 22 to 24 hours of water fasting.

2. Daily Intermittent Fasting- 

I had my dinner by 6:30 pm max and lunch by 10:30 am the next day- a fasting window of about 16 hours.

Intermittent fasting felt easy for me because I had practiced it before.

3. Not eating till full -

I practiced leaving some space in my stomach rather than eating to full capacity.

Key Highlights

1. Know your why

2. Set a deadline

3. Say no to sugar

4. Avoid bakery products

5. Have early dinners

6. Don’t eat to full stomach

7. Practice mindful eating- Avoid stress eating and eating due to cravings-have nuts and seeds during that time.

8. Choose intense but not stressful exercise

9. Practice once-a-week fasting

10. Increase walking

11. Plan your cheat days in advance and still be mindful with portion control

Key Principles 

1.Fats are not bad.Unhealthy fats are.Don't cut out fat completely.Instead eat healthy fats in proportion.

2.We want to lose fat not wasting of muscles.Increase protein intake.

3.More carbs,faster energy gain and faster dip in energy.And hence increased cravings.Reduce carbs.Use millets like jowar,ragi.

4.Intake of food based on what your body needs, not what your tongue craves.

5.Not eating full stomach,More movement,Early dinner means better digestion.

6.Fasting makes the body go into fat burning faster.

7.Structure and strategy over willpower.

8.Mindful discipline over perfection.Practice sustainable, graceful discipline.

9.Simplicity is Sustainable.

10.Rituals over randomness.Make it part of your life and not a one time project.

11.Support accelerates growth.Doing it with someone committed makes the difference.

12.Doing from the place of self love and not self loathing.The journey isn't about self criticism but grounded in care, compassion and love for your body and that makes the journey easy and happy.

Love,

Pratiksha