Name: Ritika Bhatia
Occupation: Associate consultant
Age: 28 years
Height: 5 feet 3 inches
Highest weight recorded: 70 kgs
Weight lost: 12 kgs
Duration it took me to lose weight: 6 months
The turning point: I have always been a fit child as I used to practice Bharatnatyam (a genre of classical dance) during my childhood. However, after I quit my dance classes due to studies and then eventually my job, I started gaining weight rapidly. Ultimately, I gained a whopping 15 kilos and developed a chronic backache, which made my life really difficult. That is when I realised I needed to do something about my weight.
My breakfast: I start my day with 1 glass of warm water and one glass of lemon honey water. After that, I have an oatmeal smoothie with a handful of almonds and walnuts and 1 egg white.
My lunch: Before I have my lunch, I have at least 2 units of fruit (any seasonal fruit) followed by lunch which includes 2 chapatis with desi ghee, 1 bowl of curd and any green vegetable.
My dinner: 2 chapatis and 1 bowl of dal. Also, I make it a point to finish my dinner before 5 in the evening. I do not consume any carbs after that.
Pre-workout meal: I have sprouts, quinoa and chia seeds salad with a lot of raw vegetables like cucumber, beetroot and turnip.
Post- workout meal: I have 2 egg whites and a glass of skimmed milk.
I indulge in: I absolutely love gorging on pizzas, burger and fries.
Hence, I do indulge in them atleast once a week. I think you deserve that much if you work out like crazy. Also, this way you won’t be craving for junk for the rest of the week.
My workout: I do yoga and meditation for at least 45 minutes in the morning. I hit the gym in the evening where I focus mostly on cardio (running, skipping, cycling and aerobics) and weight training (a specific day for a specific body part).
Low-calorie recipes I swear by: I blindly vouch on the homemade oatmeal smoothie. I add 1 banana, one cup pre-soaked instant oats and half a cup of milk. It is the best way to kickstart your morning.
Fitness secrets I unveiled: I have completely stopped consuming all forms of white sugar and processed food. I have realised that when you cut down on white sugar from your coffee, tea, biscuits, chocolates, processed juices, and even aerated drinks, it does wonders for the body.
How do I stay motivated? When you start seeing tangible results, you feel happier and lighter, day by day.
How do you ensure you don’t lose focus? I make it a point to go to the gym 6 days a week, no matter what. Even on the days when I am really tired, I still do some lightweight exercises.
What’s the most difficult part of being overweight? There were times when people passed unsolicited remarks on my weight-- especially those whom I had met after a long time. It was really heartbreaking for me.