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She lost 12 kilos in just 6 months and her backache vanished


When existence throws curve balls your manner, you can both duck and complain or use it as an opportunity to show your existence round. Something similar came about with 28-year-old Ritika, who happens to be an associate guide. When her weight turned into a hindrance in with the ability to lead a typical, healthy existence, she decided to modify her way of life for excellent. From utterly quitting sugar to consuming dinner prior to five in the evening, her weight reduction adventure is an inspiration, via and through.
Name: Ritika Bhatia

Occupation: Associate guide

Age: 28 years

Height: five toes 3 inches

Highest weight recorded: 70 kgs

Weight lost: 12 kgs

Duration it took me to reduce weight: 6 months

The turning point: I have all the time been a have compatibility child as I used to apply Bharatnatyam (a style of classical dance) all over my formative years. However, after I give up my dance classes due to studies and then ultimately my activity, I started gaining weight unexpectedly. Ultimately, I gained a whopping 15 kilos and advanced a protracted backache, which made my existence in point of fact difficult. That is once I realised I had to do something positive about my weight.

My breakfast:
I start my day with 1 glass of heat water and one glass of lemon honey water. After that, I have an oatmeal smoothie with a handful of almonds and walnuts and 1 egg white.

My lunch: Before I have my lunch, I have no less than 2 gadgets of fruit (any seasonal fruit) adopted through lunch which contains 2 chapatis with desi ghee, 1 bowl of curd and any inexperienced vegetable.

My dinner: 2 chapatis and 1 bowl of dal. Also, I make it some degree to finish my dinner prior to five in the evening. I don't consume any carbs after that.

Pre-workout meal: I have sprouts, quinoa and chia seeds salad with a lot of raw vegetables like cucumber, beetroot and turnip.

Post- workout meal: I have 2 egg whites and a glass of skimmed milk.

I delight in: I absolutely love gorging on pizzas, burger and fries. Hence, I do delight in them atleast once per week. I believe you deserve that much if you happen to figure out like loopy. Also, this manner you gained’t be craving for junk for the remainder of the week.

My workout: I do yoga and meditation for no less than 45 mins in the morning. I hit the gymnasium in the evening the place I focus mostly on aerobic (operating, skipping, cycling and aerobics) and weight coaching (a particular day for a particular frame phase).


Low-calorie recipes I swear through: I blindly vouch on the home made oatmeal smoothie. I upload 1 banana, one cup pre-soaked quick oats and half a cup of milk. It is the easiest way to kickstart your morning.

Fitness secrets and techniques I unveiled: I have utterly stopped consuming all forms of white sugar and processed meals. I have realised that while you reduce down on white sugar out of your coffee, tea, biscuits, sweets, processed juices, or even aerated drinks, it does wonders for the frame.

How do I keep motivated? When you start seeing tangible effects, you feel happier and lighter, daily.

How do you make sure you don’t lose focus? I make it some degree to visit the gymnasium 6 days per week, it doesn't matter what. Even on the days when I am in point of fact drained, I still do a little light-weight workouts.

What’s essentially the most difficult part of being overweight?
There have been instances when other people passed unsolicited remarks on my weight-- especially the ones whom I had met after a long time. It was in point of fact heartbreaking for me.

What form do you see yourself 10 years down the line?
I believe I have already achieved my superb frame weight. Now, my function is to care for my current body.

What are the lifestyle changes you made?
I was very meticulous with my vitamin. Some of the key way of life changes which I made are:
1. Eating on time
2. Keeping myself hydrated
3. Eating small and common meals
4. 8 hours of correct sleep


Another way of life change I swear through is ingesting a glassful of water, half an hour prior to and one hour after consuming.


What was the bottom point for you?
When I started working out, I started experiencing terrible frame ache. Also, since I suffered from power back ache due to being overweight, it was difficult for me to do one of the most workouts.


Lessons learnt from weight reduction: Discipline and tough paintings have been the two main pillars of my weight reduction adventure. The initial adventure was indubitably no longer simple, as all your frame begins paining while you start understanding. This is why, you will need to keep focused, paintings onerous and no longer lose hope.

Don’t be expecting to expand six pack abs overnight, just grasp in there and sooner or later you are going to have the frame of your desires.


If you too have a weight reduction tale to percentage, ship it to us at [email protected]


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