With every new year, I repeated the same pledge: ‘This year, I will lose weight and be healthy.’ And every year, I would break it due to crash diets, impossible workout schedules, and just unreasonable expectations. But it was different this time.
I didn’t starve myself.
I didn't live in the gym.
I didn't cut out carbs or happiness.
Instead, I focused on consistency, ate more mindfully, and did easy home workouts. In due time, I lost 14 kg, but more importantly, it stayed off. This is my real journey, from getting up in the morning to bedtime, with yoga and workouts at home, and most importantly, the mindset shifts that made all the difference.
Also Read: On Weight Loss Journey? 10 Foods You Should Avoid As Recommended By Nutritionist
Why Crash Diets Never Worked For Me?
I tried everything: juice cleanses, extreme calorie cuts, and 'no food after 6 pm.' The result?
Constant hunger
Low energy
Weight rebounding back with more vengeance
That is when an important insight came to me: losing weight is not a question of punishment; it is about maintaining a balance. And that is when I finally decided to lose weight and gain muscles intelligently.
My Morning Routine:
Ritual of Warm Water (6:30 AM):
I started the day with:
Warm water with a teaspoon of ghee (daily).
A few drops of lemon juice and a dollop of honey infused in warm water.
Occasionally, I took overnight-soaked fenugreek seeds (methi) boiled in water.
Sometimes, I drank overnight-soaked cinnamon sticks (dalchini) boiled in water.
This simple habit cleared up my digestion, reduced bloating, and awakened my metabolism with gentleness. This routine was usually followed by a 30-minute workout session.
My Breakfast (Around 9 - 9:30 am): No Skipping, No Guilt
Skipping breakfast always led to my downfall. Instead, I focused on protein and fibre.
Breakfast Options:
Vegetable omelette and 1 multigrain toast
Oats topped with seeds, nuts, and fruits
Vegetable poha or upma
Paneer bhurji with roti
Dosa with a spoon of homemade coconut chutney
Tip: I completely avoided sugary cereals and bakery items.
Mid-Morning Snack: Smart, Not Sugary
Instead of cookies or store-bought snacks, I opted for:
Any seasonal fruit
A handful of mixed nuts
Coconut water
Sprouts chaat
Buttermilk
This regulated my energy levels well and made me not overeat during lunchtime.
Lunch: Balanced, Not Boring
I didn’t eliminate rice or roti, as it is equally essential for me and satisfied my cravings. I just focused on controlling the portions.
My typical lunch plate consisted of:
1–2 rotis or a small bowl of rice
Dal
Seasonal vegetables (sauteed or simple curry in very little oil)
A portion of protein (paneer, eggs, fish or chicken)
Homemade curd
Mindful eating rule: I ate slowly and stopped when I felt full, not overly full.
Afternoon Movement: Small Steps Matter
Workouts don't have to be super hard to be effective.
What did I do?
5-10 minutes of walking inside the house or office premises after lunchtime.
Light stretching
Standing up every hour if working for long hours
The use of these small movements helped me reduce fat accumulation and improve digestion.
Evening Snacking:
Evenings were my biggest challenge. Instead of fried snacks, I opted for:
Roasted makhana
Herbal tea or green tea
Boiled corn
Fruit chaat
Sprouts chaat
This single change helped me cut hundreds of unnecessary calories.
Dinner Times:
I ate a very light dinner and made a habit of having it by 7:30–8 PM.
My Usual Dinner Options:
Vegetable soup and sauteed vegetables
Succulent pieces of paneer, fish or chicken lightly fried.
Curd with Roasted vegetables
I tried to avoid heavy carbs and fried foods at night.
Well, guys, don’t lose hope seeing the diet menu, as I never restrict myself from some of my favourite indulgences.
One of the first things that I learned when I decided to lose weight was that going without entirely was not an option for me. When I cut out foods I enjoyed entirely, it only made me want them more and eventually led me to overindulge. Because of this, it was important for me to incorporate cheat days into my diet routine, not as a weakness but as an option.
Smart Cheat Day Rules That Actually Work!
Even on ‘cheat days,’ I had rules I had to follow, and this structured approach helped me avoid falling back into former patterns.
Cheat meals are restricted to one meal or one day a week, not the weekend.
I ate foods I really wanted, not random junk food.
Portion sizes did matter, and I ate when I was satisfied, not stuffed.
I tried not to combine several indulgences in one sitting (such as pizza, sweets, and soda).
I supplemented my day by staying well-hydrated and exercising lightly.
I never punished myself the next day; I simply went on as usual.
This mentality made eating something enjoyable while not compromising my progress.
My Go-To Cheat Menu (Sunday or Special Occasions)
Smart Cheat Options (What I Allowed?)
1-2 slices of pizza or a small burger
Homemade biryani or pulao
Paneer butter masala with naan
Vegetables and fruits
Street food like pani puri/chaat/a samosa
One dessert may be a gulab jamun, brownie, or ice cream
What Did I Avoid Even on Cheat Days?
Eating endless snacks all day
Sugary drinks along with heavy meals
Late-night binge eating
Converting the cheat day into a cheat weekend
Skipping meals for the sake of overeating later
Why Cheat Days Helped Me Lose 14 Kg (Not Gain It)?
Permitting myself a cheat day:
Lowered cravings and emotional eating
Prevented diet fatigue
Made my routine sustainable long-term
I tried to stick to healthy habits for the remaining part of the week
Instead of feeling deprived, I felt in control, and that is what made all the difference in achieving my health goals.
Daily Night Routine That I Followed
Screen-Free Time:
I decreased the time spent on the phone in bed, and it helped me control late-night cravings.
Proper Sleep:
It became non-negotiable to get 7–8 hours of sleep. Poor sleep stalled weight loss earlier.

Workouts And Yoga Poses I Swear By That Helped Me Shed Kilos
Morning Yoga at Home (20-30 minutes)
No gym, no equipment, just a yoga mat, and consistency.
My go-to yoga postures:
Surya Namaskar (Sun Salutation): 6–12 rounds. This vinyasa stimulates the metabolism, burns body fat, increases flexibility, and strengthens the stamina of the body.
Bhujangasana (Cobra Pose): The Cobra Pose strengthens the spine, opens the chest, and helps decrease belly fat by stimulating abdominal organs.
Pawanmuktasana (Wind-Relieving Pose): This posture relaxes bloated feelings, activates the digestive process, and releases much trapped gas for a lighter and flatter stomach.
Vrikshasana (Tree Pose): This yoga pose improves balance, focus, and strength in the legs while promoting overall body stability.
Anulom Vilom & Kapalbhati: This breathing technique regulates breathing, improves digestion, detoxifies the body, and supports steady, sustainable weight loss.
Benefits I noticed: The abovementioned yoga poses helped better my digestion, reduced belly fat, improved flexibility, and calmed my mind.
Also Read: The Best Home Workout Ideas To Kick-Start Your Weight Loss Journey
Home-Based Workouts: Simple Yet Effective
I used to do 30–40 minutes of workouts at home, 4–5 days a week.
My favourite workouts are:
Squats: They help strengthen the thighs, hips, and glutes while improving overall calorie burn and functional lower-body strength.
Lunges: Lunges usually help improve your leg strength, balance, and stability; firm the thighs; and activate your core.
Glute Bridges: This exercise helps engage the glutes and lower back, which will improve your posture and reduce lower-body fat storage.
Plank (30–60 seconds): The plank exercise helps strengthen the deep core, improves posture, and enhances overall body stability without putting undue stress on the joints.
Jumping Jacks: This cardio workout increases heart rate, improves cardiovascular fitness, and supports fat loss in a joint-friendly way.
Benefits I noticed: No fancy equipment, just bodyweight exercises and consistency helped me get the pounds off in a healthy way!
Mindset Shifts That Helped Me Lose 14 Kg
I focused on progress, not perfection.
I stopped weighing myself daily.
I forgave slip-ups rather than quitting.
I made my lifestyle healthy, not some 30-day challenge.
How Long Did It Take?
I lost 14 kg in seven months, not weeks.
Slow weight loss helped me by:
Preventing loose skin
Maintaining long-term results
Final Thoughts
If there is one thing I have learned, it is this: You do not have to go for crash diets or crazy gym hours in order to lose weight. You need smart food choices, simple home workouts, yoga, and patience. If I could do it, juggling work at home and life, alongside an energetic toddler, you can too. Start small, stay consistent, and trust the process.
Your New Year's promise can last the whole year if you pledge to maintain a healthy lifestyle rather than sticking to some unrealistic goals.
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