Controlling body weight goes far beyond mere physical appearance, as it has a profound impact on overall health and well-being. Quite often, people remain oblivious to their expanding waistlines until a distinct health warning flashes before them. Most individuals wake up to weight management only when obesity spirals out of control and physical symptoms begin interfering with daily life.
While speaking on the GunjanShouts podcast, Aditya detailed how she managed to shed 20 kg, bringing her weight down from 98 kg to 78 kg by adopting a healthy and balanced diet, exercising consistently, and making small, sustainable lifestyle changes.
The Pandemic Lockdown and Weight Gain
Aditya recounted that she moved to Melbourne in 2020 to pursue her studies. Just a month after her arrival, a COVID-19 lockdown was announced, forcing her to complete her college coursework entirely from home. This sudden shift to an inactive lifestyle led to a gradual and significant weight gain. Although she started going to gym sessions and tried various methods to lose weight, she admitted that she was internally struggling and finding it difficult to exercise self-control over her eating habits.
Health Warning Signs and Seeking Help
She shared that towards the end of 2024 and the beginning of 2025, she began experiencing shortness of breath. Her feet started swelling, even though all her blood test reports came back normal. She experienced typical obesity-related discomforts, including persistent backaches, knee pain, and unexplained bodily aches. Prompted by constant urging from her family, she finally woke up to the reality of her health and joined Gunjan Taneja's fitness and nutrition group.
Crafting a Diet Plan Around Indian Food
During the podcast conversation, Aditya revealed that before her diet plan was drawn up, she made it clear to her nutritionist that she loved Indian food and was not willing to compromise on taste while trying to lose weight. Her customized meal schedule was designed keeping this preference in mind.
- Morning routine: Chia seed water, ginger-lemon water, fennel and ajwain water, alongside a handful of nuts.
- Breakfast: Avocado toast, poha, air-fried bread pakoda, or peanut butter toast.
- Mid-morning: Seasonal fruits.
- Lunch: Rajma chawal or kadi chawal, paired with 100 grams of salad and 100 grams of curd.
- Evening snack: Roasted nuts, roasted makhana, bhel, or khakhra accompanied by green tea or coffee.
- Dinner: Dal chawal, ragi or bajra roti, vegetables, beans, or pulao.
Hydration and Sustained Fitness Routine
Alongside dietary changes, she maintained a strong focus on proper hydration. Aditya noted that drinking adequate water helped reduce the frequent muscle cramps that had started troubling her after her weight gain.
Continuing with healthy eating habits and regular physical activity helped her notice a steady improvement in her energy levels and overall health. The various health issues linked to her obesity gradually began to fade. Over time, she incorporated gym workouts and cardio exercises into her daily routine, successfully achieving a total weight loss of 20 kg.
