89 kg weight loss without crash diets or overtraining: Woman shares 5 lifestyle changes you can start today

In a world where extreme diets and intense fitness routines are often seen as the only way to lose weight, one woman’s transformation is proving otherwise. Pranjal Pandey, who once weighed 154 kg, has shared how she lost 89 kg without crash diets or overtraining. Instead, she focused on simple, consistent lifestyle changes—making her story one that many can relate to and learn from. Her approach centered on nutrition, mindful movement, and small daily habits that helped her stay on track without burning out.

Focusing on Nutrition, Not Starvation

Pranjal emphasized that her weight loss success was rooted in what she ate rather than how much she ate. She said, “Weight loss is all about what you eat,” highlighting the importance of food quality over quantity. Instead of starving herself, she chose to nourish her body with balanced meals rich in protein and fiber.

She described protein as the “king” and fiber as the “unsung hero” of her diet. These nutrients helped keep her full longer, preventing unnecessary snacking and binge eating. Her meals were straightforward, featuring home-style dishes with dals, paneer, eggs, leafy greens, beans, and carrots. Contrary to common misconceptions, protein isn’t just for bodybuilders — it supports metabolism, muscle repair, and satiety, all crucial during weight loss. Fiber slows digestion and helps maintain steady blood sugar levels, aiding fat regulation and energy balance.

Weight Training Over High-Intensity Workouts

Rather than following the popular high-intensity interval training (HIIT) trend, Pranjal chose a workout routine focused on daily weight training lasting 45 to 60 minutes, paired with 15 to 30 minutes of low-impact cardio. She avoided extreme exercises and overtraining, favoring consistent, controlled movement.

Weight training played a key role by increasing her resting metabolism, toning her body, and allowing her to burn calories even at rest. While cardio is important for heart health, the strength training helped build lean muscle and enhance fat-burning capacity. Pranjal pointed out that HIIT, although effective for some, isn’t suitable for everyone and can cause fatigue or injury if overdone. Low-intensity workouts build endurance and protect the body from burnout.

Simple Habits That Made a Big Difference

Instead of complicated routines, Pranjal built her wellness around five small, easy habits:

• Drinking a glass of warm water with lemon or apple cider vinegar every morning.
• Eating raw carrots or other fibrous vegetables before meals to increase fullness.
• Consuming one tablespoon of basil seeds (sabja) to aid digestion and regulate blood sugar.
• Taking a 15-minute walk or doing 10 squats after meals to improve digestion.
• Practicing gratitude journaling to align her mindset with her health goals.

Each habit has scientific backing. Basil seeds help reduce bloating, post-meal walks lower blood sugar, and fibrous veggies slow carb absorption. These manageable practices, done consistently, contributed significantly to her overall success.

Mindset: How Hournaling Helps

Pranjal’s transformation wasn’t just physical — it involved a significant mental shift. She adopted gratitude journaling as a daily habit, which helped her stay grounded, motivated, and emotionally balanced throughout her journey. This practice enabled her to reflect on progress, appreciate small wins, and maintain discipline even when the scale didn’t show immediate changes.

Research supports this approach, indicating that gratitude and positive affirmations can boost motivation and help sustain long-term healthy habits by improving mental wellbeing.

Pranjal’s story is a reminder that sustainable weight loss comes from understanding your body, embracing balanced nutrition, consistent exercise, and maintaining a healthy mindset — not quick fixes or extreme measures.