38 kgs in 3 months, this weight loss journey is a dream!

Motivation comes easy when it is your coach who critiques and betters you. A protein pancake lover, Pranav Kotian decided to lose weight when his table tennis coach told him to transform his body if he wanted to become a better sports person. This made Pranav decide to get fit. The junk lover left it behind and moved to a fitter self. Here’s his journey. Pranav Kotian

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Occupation: Studying dentistry

Highest weight recorded: 106 kilos

Duration it took me to lose weight: 3 months

The turning point: It was when my table tennis coach Nilesh Panditkar asked me what I was doing with my life and my health. He told me this wasn’t how a sports person should look like. This hit me hard and I guess, it was the moment I decided to stop eating junk and fall in love with fitness. Once I started this fitness journey, there was no looking back. I devoted myself day and night to lose the extra kilos which I had put on all these years. For three months, I didn’t even touch junk food. Trust me, I was a food junkie before that and it was really hard to resist when others around me ate all that I loved too. Despite this, I did it.

My breakfast: 6 egg whites with 2 brown bread

My lunch: Chicken salad and protein bar

My dinner: Protein pancake and chicken salad

I indulge in (What you eat on your cheat days): Everything possible. I love burgers and pancakes the most, though.

Weight training and HIIT cardio with 6 days weight training and 3-4 times HIIT, depending on whether I was putting on muscle mass or losing body fat.

Low-calorie recipes I swear by: Protein pancake. It is very simple to make and here’s the recipe:

You need:
Oats, 80 gms
Banana, 70 gms
2 whole egg and 3 egg whites

Mix these up well. On a nonstick pan, spray lite oil, put the batter and cook them. When they are ready, you can top up with 25-30 grams of peanut butter or honey.

Fitness secrets I unveiled: Intermittent fasting is really helpful. In this, you basically fast till 1-2 pm and then you start your meals. During the fasting period, you drink 1-2 liters of water and 2 cups of black coffee. Main advantage of this is that you can have big meals during the rest of the day and this doesn’t make you feel that you are dieting or eating less food.

How do I stay motivated?
I just look back at myself and tell myself that I have come really far and put in a lot of efforts to do so. I don’t want to lose this physique I have built, so that gets me back whenever I lose motivation to work out or to stay on track

How do you ensure you don’t lose focus?
By surrounding myself with those who have the same mindset as me. This ensures that there is always healthy competition around me and makes sure I don’t lose focus.

What’s the most difficult part of being overweight?
I felt very lazy and developed a laid back attitude. I lost my motivation to do anything better in life, also because your weight restricts you in many ways and doesn’t support you, even when your friends are doing backflip crazy jumps and push ups.

What shape do you see yourself 10 years down the line?
I see a healthier and a fitter version of myself because fitness is not just a one time thing; it’s a lifestyle you must follow.

What are the lifestyle changes you made?
I eat healthy and I make sure that I do any sort of physical activity in a day if I can’t hit the gym. This keeps my mind fresh and gets me going throughout the day. I get up early in the morning so it freshens me up and doesn’t make me feel laidback during the day.

Lessons learnt from weight loss:
Patience is the key as weight loss is all about patience. It never happens overnight; it takes time. So to see the change in yourself, you should have the patience to let the process work and fall in love with the whole process of transformation.

This content was originally published here.

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