real life weight loss story, Losing weight is no easy task and for many people, 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 an expensive gym membership or a rigid diet – it just requires commitment and consistency.

Australian nutrition coach Teigen shared her incredible 19kg weight loss journey on Instagram via her account Rise With Teigen. What makes her story inspiring is that she achieved this transformation entirely at home. “No gym? No problem!” she wrote alongside a workout video. “I lost 19kg at home with sustainable habits that yield real results.”

He did these five things to lose weight:

– Calorie deficiency: She ate 500 calories less than her daily requirement and carefully tracked her food intake.

– Enhanced Steps: Setting weekly goals to stay motivated, she gradually increased her daily step count from 5,000 to more than 10,000.

, home workout, Teigen focused on 30-minute strength training sessions 3-5 times a week, highlighting that consistency made a difference.

-Self Care: She prioritized reducing stress by doing yoga, meditation and deep breathing while ensuring 7-9 hours of sleep every night.

– Personal Progress: Teigen stopped comparing herself to others and focused only on her own journey.

If you too are constantly looking for ways to lose weight, then don’t worry anymore! We caught up with Ayurveda and nutrition consultant Dr Prachi Mhaskar and clinical nutritionist DT Reshma Nakate, who share practical tips to help you achieve lasting results.

Physical activity is the 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 heart health.

Meanwhile, DT Nakate shared that consistency in workouts matters. She suggests that planning your exercise routine in advance can help you stay 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 a nutrient-dense, balanced diet that is high in protein and fiber while low in carbohydrates and added sugars will help you lose weight.

Dr. Mhaskar shared a sample diet plan:

– Early morning: Start with detox water like cumin (jeera) or coriander (dhania) water to kickstart metabolism.

– Breakfast: Protein-rich, choose options like sprouted moong salad or moong dal cheela.

– Include whole grains like brown rice or millet bhakali along with plenty of salad in lunch.

– Evening snack: Choose healthy options like roasted makhana, a handful of gram or fresh fruits.

– Dinner: Keep it light with vegetable soup, dal or roasted vegetables.

DT Nakate explains the importance of portion control and maintaining a calorie deficit without compromising on nutrition. She recommends including fresh, local vegetables and fruits and avoiding refined foods like cakes, processed snacks and sugary drinks. Protein sources such as lean meat, eggs, cheese, tofu and pulses are excellent for muscle repair and satiety.

Avoid fad diets: Frequent diets often lead to nutrient deficiencies and weight gain. Instead, focus on building habits that are sustainable over time.

Identify bad habits: DT Nakate suggests considering and gradually changing behaviors like frequent eating out, irregular meal timings and inadequate sleep.

Hydration matters: Drinking enough water throughout the day aids digestion and curbs unnecessary snacking.

Limit alcohol: Alcohol is high in empty calories and can hinder fat loss. Dr. Mhaskar and D.T. Nakate recommends reducing alcohol consumption to maximize your progress.

Sleep and stress management play important roles in weight management. Lack of sleep disrupts hunger hormones, leading to the tendency to overeat. 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 much your body loves you,” says DT Nakate.

Setting realistic goals and acknowledging small accomplishments 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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