Being a foodie makes it difficult to lose weight as it is almost impossible to control your cravings. Same was the case with Hemanth Rao who weighed over 120 kg and had low stamina and unhealthy eating habits, his love for food and binge eating habits had pushed him to such an extent that his energy levels were next to zero. However, a failed trekking attempt with friends made him realise that it was time to take responsibility for his health.

“I started my fitness journey in 2015, when I weighed over 120 kg. After a failed attempt to trek with friends, I realised I needed a change. I started eating better, focusing on whole foods and began exercising daily, beginning with short walks and gradually increasing the intensity. I lost 42 kg in 15 months. I gradually shifted my focus to building muscle, gained 15 kg and participated in a natural bodybuilding competition,” said Hemant.

We all have a favourite actor or cricketer who inspires us to be like them. For Hemant, it was none other than King Kohli. Virat KohliThe fitness journey inspired him a lot and helped him in his weight loss journey. He said, “I studied Virat Kohli’s determination and discipline, adopted his mindset to achieve a better quality of life and peak performance. I realised that fitness is not just about physical appearance but also mental toughness and discipline.”

He said, “I lost 42 kg in over 15 months and reached a weight of 78 kg. The journey was not easy, but I remained committed to my goals.” Hemant further added that finding a qualified coach and balancing work and family commitments were major challenges. He said, “I had to learn to prioritise my time and sacrifice to achieve my goals. Also, I faced stagnation and failures, but I stayed motivated by celebrating small victories.”

Hemant further added, “I was determined and had strong reasons to stay fit. Seeing improvements in energy levels, confidence and quality of life kept me motivated. I also shared my goals with friends and family, who supported me throughout my journey.”

He said, “My diet consisted of simple, portion-based meals, including omelettes, biryani, paneer, fruits and green leafy vegetables. I relied on dairy products, chicken, fish and eggs for protein and whole grains and fruits for carbohydrates. My exercise routine evolved over the years, in line with my goals. I started with strength training.”

“Family support and passion for fitness helped me overcome challenges. I also learnt to be patient and kind to myself, understanding that setbacks are a natural part of the journey,” he added.

Hemant says one should start small, set realistic goals, stay hydrated, incorporate strength training, prioritise sleep, and focus on sustainable lifestyle changes. “Find exercises you enjoy, and share your goals with a friend for accountability and motivation. Get a coach to guide you in the right direction, and celebrate small wins along the way,” he says.

How has your life changed since achieving your weight loss goal?

Hemant said, “I have become an online fitness coach, helping over 2000 people achieve their fitness goals. I enjoy trekking and outdoor activities with ease, my health has improved and I continue to push my body to new limits. I have gained confidence and mental toughness by applying these skills to other areas of my life as well.”

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