Weight loss story: Woman shares how she went from 154kgs to 65kgs by following these simple things

It’s not every day that someone shares an 86 kg weight loss story that feels equal parts grounded and inspiring. Pranjal Pandey did just that. The young woman took to Instagram to open up about her journey, from weighing 154 kg to stepping into a healthy 65 kg lifestyle. But her transformation wasn’t built on fad diets or high-intensity punishments at the gym. Instead, it came from deep self-understanding, sustainable food habits, and a kind approach to fitness.

It wasn’t about eating less, but eating right

There’s a popular belief that extreme dieting or starving the body is the fastest route to weight loss. Pranjal’s story proves otherwise. “Weight loss is all about what you eat,” she wrote in her post. That’s not a hollow quote—it’s the foundation of her success.

Her focus? Protein and fibre

She called protein the “king,” and fibre the unsung hero. Together, they helped her feel full longer and prevented unnecessary snacking or binge episodes. Her meals weren’t fancy. Think simple home-style foods packed with dals, paneer, eggs, leafy greens, beans, and carrots.


Many believe protein is only for bodybuilders. In reality, it supports metabolism, muscle repair, and satiety—key elements in any weight loss journey. Fibre slows digestion and keeps blood sugar stable, helping in fat regulation and energy balance.

Weight training over HIIT

While many push high-intensity workouts as the gold standard, Pranjal opted for something different. Her plan was daily weight training (45–60 minutes) followed by low-impact cardio (15–30 minutes). No extreme jumping, no overtraining—just consistent, controlled movement.


Cardio has its place, especially for heart health. But to lose fat and build muscle, weight training did the real magic. It increased her resting metabolism, toned her body, and helped her burn more calories even while doing nothing.


HIIT can be effective, but it isn’t for everyone. Overdoing it can lead to fatigue, injury, or burnout. Low-intensity training builds endurance without harming the body, while strength training increases lean muscle and fat-burning capacity.

Not just body, her mindset shifted too

A weight loss journey this significant isn’t just about food and exercise. It’s deeply emotional. Pranjal didn’t ignore the mental side of transformation. She turned to gratitude journaling, a small but impactful daily ritual that kept her grounded.


This simple practice helped her reconnect with her goals, reflect on progress, and stay emotionally balanced. Weight loss isn’t always linear, and mindset plays a key role when the scale doesn’t move but habits still do the work.


Mental health and physical health go hand in hand. Studies have shown that positive affirmations and gratitude-based journaling improve discipline, motivation, and long-term habit adherence.

5 tiny habits that created big changes

Unlike rigid morning routines or hour-long meditations, Pranjal stuck to simple, doable habits. These became her wellness anchors:

• A glass of warm water with lemon or apple cider vinegar every morning
• Raw carrot or fibrous veggie before meals to promote satiety
• One tablespoon of basil seeds, known to aid digestion and blood sugar balance
• A 15-minute walk or 10 squats after meals for digestion
• Gratitude journaling, to keep her mind in sync with her goals

None of these are complex. But done every single day? They add up.

Each of these habits has a scientific link to digestion, hormonal balance, or emotional regulation. For example, basil seeds (sabja) help reduce bloating. A post-meal walk can lower blood sugar. Carrots delay carb absorption. None are gimmicks—they’re wellness tools rooted in physiology. However, always talk to your doctor before making any significant changes in your diet or workout routines.



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