We tend to gain weight due to unhealthy eating habits, sedentary lifestyles and late-night snacking, but there are times when we do none of these things but still gain weight. Ever wondered why? This happens due to hormonal imbalance. Many women often face hormonal issues like PCOS or PCOD due to many factors including a sedentary lifestyle. This is exactly what happened with Ridhi Sharma, a 23-year-old who was diagnosed with PCOS at the age of 13.

“My journey began at 13 with a PCOS diagnosis, which led to rapid weight gain and severe body image issues. I faced body shaming, never received compliments, and was too scared to look in the mirror because I didn’t recognise myself. Despite taking hormonal pills for 5 years, my condition worsened, resulting in severe acne, weight gain, hair loss, excess body hair, and anxiety issues. I decided to take control of my health naturally, focusing on a balanced diet and consistent exercise."

With consistency, dedication and determination Ridhi has lost 20 kgs in a year. How did she do it? Let’s check!

Ridhi’s inspiration to lose weight came from years of struggling with PCOS, leading to low self-esteem and constant body shaming. “I was tired of cancelling plans, hiding behind makeup, and following ineffective fad diets. Realising that birth control pills weren’t helping, I took my health into my own hands as a challenge. I knew that losing weight and adopting a healthier lifestyle would help me regain confidence and improve my well-being,” she said.

Ridhi shares that she faced multiple challenges in her weight loss journey. These included:

- Slow Progress: With PCOS, losing weight was slow. For the first 2-3 months, even though she cut out sugar and processed foods and worked out regularly, she didn’t see any results. It was frustrating, but eventually, she started noticing inch loss, which kept her motivated.

- Diet Experimentation: Ridhi had to experiment a lot with her diet. She found that dairy, gluten, and poultry were making her symptoms worse, so her food options became very limited. Finding what worked for her took a lot of trial and error.

- Portion Control: She never followed a strict diet plan, and managing portion sizes was a challenge. It was difficult to track calories and avoid overeating for her. Hence, she focused on gradually reducing portion sizes instead of making sudden changes.

- Missing Favourite Foods: Giving up on her favourite foods was tough. To make it easier, she allowed herself one cheat meal per week. This helped her enjoy the journey and avoid feeling deprived.

- Building Stamina: She had very low stamina at first. Even a 30-minute workout would take her at least an hour to complete. Building up her stamina was hard, but it improved over time with persistence.

“Staying motivated was tough at first. I worked out with my mom for a couple of weeks to build some discipline. My family was a huge inspiration; since childhood, I have grown up watching my parents work out every day, even in our small room with just a yoga mat. They went for morning walks and dedicated 30 minutes to exercise, even on vacations. Seeing their dedication motivated me. I also kept reminding myself that, despite my struggles, I would eventually reach my goals. These positive thoughts and the example set by my parents helped me stay on track,” she said.

Ridhi shares that she didn’t follow any strict diet plans; instead, she focused on eating homemade food and started intermittent fasting. Here’s what she did:

- She made sure each meal had at least 20-25 grams of protein.

- She switched to millet flour and included homemade paneer, tofu, and curd.

- She ate four smaller meals a day to keep her metabolism active.

- She had dinner by 7-8 pm to give her body time to digest before bed.

- She practised intermittent fasting for 14-15 hours each day.

- She cut out sugar, junk food, and dairy from her diet.

- She included veggies and fruits in every meal to ensure she got enough fibre.

“For exercise, I worked out for 30-45 minutes, 5-6 times a week. I started with basic functional, HIIT, and cardio workouts, but these increased stress levels due to my PCOS. I then switched to strength training with 2-4 kg dumbbells at home, which effectively helped build muscle and tone my body. I also included mat workouts like Pilates to manage stress better and walked 7-8k steps daily. A helpful tip is to walk for 10-15 minutes after each meal, which makes a big difference,” Ridhi said.

No journey is complete without obstacles and setbacks. However, there are times when these challenges motivate us even more to work towards our goals. Ridhi also faced certain setbacks but she was determined to achieve her aim. “I faced some setbacks. At first, I struggled with low stamina and form. I used to rush through my workouts, so I started by taking things slow, focusing on doing one rep well before gradually increasing the intensity. I also worked on my form with slow, controlled movements. Without a trainer, it was challenging, but just showing up every day made a big difference,” she said.

“Craving junk food was another problem until I started cooking healthy meals on my own. My favourites are beetroot paneer spaghetti and chana greek yogurt papdi chaat. These meals satisfied my cravings while keeping me on track with my goals. I also allowed myself small portions of sweet treats and switched to healthier options like dark chocolate and sugar-free or stevia-based sweets,” she further said.

“Don’t worry about losing weight quickly. Set small, achievable goals instead. Social media can be overwhelming, so focus on your progress. Start slowly with a good diet—eat more veggies, fruits, and protein. Aim to walk 7-8k steps daily and work out for 30-40 minutes. Find an activity you enjoy, like Zumba, dancing, or running. Cut out sugar and processed foods, and you’ll start seeing results in a month. Keep at it, and you’ll get there!” Ridhi shares.

How Has Your Life Changed Since Achieving Your Weight Loss Goals?

Weight loss transformation changes a person’s life completely as it changes everything - from how a person looks to their mindset. Weight loss changes everything.

“My life has changed a lot since reaching my weight loss goals. My PCOS symptoms are under control, and I get my periods regularly without relying on hormonal pills. I feel much more confident in my skin and clothes—I used to avoid wearing shorts, jeans, and bodycon clothes for 8 years, but now I wear them comfortably with confidence,” she said.

“I’ve built a healthier relationship with food and feel like myself again. My mental health is better, I have more energy, and my sleep has improved. Plus, my cravings have reduced a lot, and I’ve even started enjoying salads, which is funny because I used to hate them! Overall, I’m thrilled with the positive changes and how much better I feel,” Ridhi said.

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