Real-Life Weight Loss Story: Losing weight is not a cakewalk, and for many, it feels overwhelming, especially with busy schedules and limited resources. Crash diets and extreme workouts often promise quick results but are rarely sustainable. However, one woman has shown that weight loss doesn’t require expensive gym memberships or harsh diets—just commitment and consistency.

Teagan, a nutrition coach from Australia, shared her incredible 19 kg weight loss journey on Instagram through her account Rise With Teagan. What makes her story inspiring is that she achieved this transformation entirely at home. “No gym? No problem!” she wrote alongside a workout video, adding, “I lost 19 kilos at home with sustainable habits that led to real results.”

Here are five things she did to lose weight:

- Calorie Deficit: She ate 500 calories less than her daily needs and carefully tracked her food intake.

- Increased Steps: She gradually boosted her daily step count from 5,000 to over 10,000, setting weekly goals to stay motivated.

- Home Workouts: Teagan focused on 30-minute strength training sessions, 3-5 times a week, highlighting that consistency made the difference.

-Self-Care: She prioritized stress reduction with yoga, meditation, and deep breathing while ensuring 7-9 hours of sleep each night.

- Personal Progress: Teagan stopped comparing herself to others and focused solely on her own journey.

If you are also looking for ways to lose weight sustainably then worry no more! We got in touch with experts Dr Prachi Mhaskar, an Ayurveda and Nutrition consultant, and Dt Reshma Nakte, a clinical nutritionist who shares practical tips to help you achieve lasting results.

Physical activity is a cornerstone of weight loss. Dr Mhaskar shares that at least 150 minutes of exercise per week is essential, focusing on aerobic activities like brisk walking, cycling, or swimming. These not only burn calories but also improve cardiovascular health.

Meanwhile, Dt Nakte shares that consistency in workouts matters. She suggests that planning your exercise routine in advance can keep you on track. Involve friends or family for added motivation and accountability.

A healthy diet forms the foundation of any weight loss journey. Both experts share that having nutrient-dense, balanced meals that are high in protein and fibre while being low in carbohydrates and added sugars will help you lose weight.

Dr Mhaskar Shares A Sample Diet Plan:

- Early Morning: Start with detox water such as jeera (cumin) or dhania (coriander) water to kickstart metabolism.

- Breakfast: Opt for protein-rich, filling options like sprouted moong salad or moong dal cheela.

- Lunch: Incorporate whole grains like brown rice or millet bhakali, paired with plenty of salads.

- Evening Snack: Choose healthy options like roasted makhana, a handful of chana, or fresh fruit.

- Dinner: Keep it light with vegetable soup, dal, or sautéed vegetables.

Dt Nakte explains the importance of portion control and maintaining a calorie deficit without compromising nutrition. She advises including fresh, local vegetables and fruits and avoiding refined foods like cakes, processed snacks, and sugary beverages. Protein sources such as lean meats, eggs, paneer, tofu, and pulses are excellent for muscle repair and satiety.

Avoid Fad Diets: Quick-fix diets often lead to nutrient deficiencies and rebound weight gain. Instead, focus on building habits that are sustainable over time.

Identify Poor Habits: Dt Nakte suggests reflecting on and gradually changing behaviours like frequent eating out, irregular meal timings, and insufficient sleep.

Hydration Matters: Drinking enough water throughout the day supports digestion and curbs unnecessary snacking.

Limit Alcohol: Alcohol is high in empty calories and can hinder fat loss. Dr. Mhaskar and Dt. Nakte recommends cutting back on alcohol to enhance your progress.

Sleep and stress management play a critical role in weight management. Lack of sleep disrupts hunger hormones, leading to overeating. Aim for 7–8 hours of quality sleep each night.

Chronic stress can trigger emotional eating, derailing your weight loss efforts. Practices like yoga, meditation, and deep breathing help manage stress effectively. “Enjoy the process and see how your body loves you back,” says Dt Nakte.

Setting realistic goals and acknowledging small achievements can boost motivation. Whether it’s fitting into an old outfit or feeling more energetic, celebrating these milestones keeps the journey enjoyable.

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