Weight Loss From Scratch: Starting a weight-loss journey often seems overwhelming. Most people dive straight into strict diets, intense workouts and drastic lifestyle changes. While this approach may produce fast results initially, it is usually not sustainable. Many end up feeling exhausted, frustrated and eventually give up.
Saswati Mishra, a home Pilates instructor and fitness coach, recently shared a unique approach to losing weight on her Instagram. She revealed how she lost 23 kg from an initial weight of 80 kg without extreme diets or brutal exercise routines. According to her, the key is to start slowly and build momentum rather than overexerting yourself in the first week.
She explained, “Most of you crash after a week of working out, not because you lack discipline, but because you use your initial adrenaline rush wrong. You need to build momentum smartly so that this time you don’t crash.”
Saswati shared simple workout, meal and lifestyle tips to help beginners achieve sustainable weight loss.
Weight Loss Workouts: Low-Impact And Effective
The coach emphasised the importance of easing your body into movement. She suggested starting with basic cardio, such as walking 5,000 steps daily. Gradually, you can increase this to 8,000 and then 10,000 steps.
She also recommended a consistent low-impact workout routine to help your body get used to movement before moving on to heavier exercises. Saswati shared the following exercises for beginners:
- Walk out to planks – 10 reps, 1 set
- Plank crunches – 10 reps, 1 set
- Bird dog – 10 reps, 1 set each side
- Knee squats – 10 reps, 1 set
- Wide-legged squats – 10 reps, 1 set
- Wide split squats – 10 reps, 1 set each side
- Knee tuck pulses – 10 reps, 1 set each side
- Wall sit – 30 seconds, 2 sets
She advised sticking to these simple movements until your body is ready for strength training with weights.
Meals And Lifestyle Tips
Diet plays a major role in weight loss, and Saswati advises not going cold turkey. Start by controlling portions, swapping breakfast with fruits and a protein source and gradually including protein and fibre in every meal.
She also suggested the 80:20 rule: 80% of your monthly meals should be whole foods and protein, while 20% can be eating out. Focus on three main meals and one snack per day, while keeping carb and fat intake in check.
Lifestyle habits are equally important. Saswati emphasised getting at least eight hours of sleep daily and managing stress through music, movement or meditation. She cautioned against relying on alcohol, caffeine, or smoking for stress relief.
By following this “slow-burn reset formula,” weight loss becomes manageable, sustainable and less stressful.
