Real Life Weight Loss Story: When things get overwhelming, we often indulge in things that may not be good for our health in the long run but give us instant satisfaction and relief. Smoking, drinking, and binge eating are easily available coping mechanisms that make us feel better when we’re stressed. This is what 24-year-old Om Prakash Mandal did while he was away from home, living in a hostel, homesick, and further struggling with body dysmorphia and depression. Street food became his coping mechanism, but soon he realised this habit would affect his overall health in future.

“During high school, I struggled with body dysmorphia and depression. I lived in a hostel, away from my family. I indulged in street food to cope with the stress of school and mental health issues. Even though I was a science student, I understood very little about the relationship between food and body. I had my wakeup call when I could not perform 10 push-ups and a lap run as a punishment for my class,” he said.

Om decided to start his weight loss transformation journey when he weighed 85 kgs in 2019. “I joined a nearby gym just to be able to run a lap without fatigue. Therefore, my journey began in February 2019, I weighed 85 kg, the heaviest I have ever been. Around that time my sister introduced me to Fittr, a platform where I learned the concept of calories and the importance of a balanced diet, especially protein intake,” he said.

His hectic schedules and inconsistent workout routine made his transformation really slow. In over 4 years he could only lose 8 kgs. However, this gradual progress helped him adapt to the new routine and he eventually gained confidence in the process as his health and overall fitness significantly improved.

“In 2020, I saw a Facebook post by Fitrr Coach Hemant Rao which inspired me to seek his guidance. Getting enrolled with him has been my best decision ever as he has played a major role in helping me achieve my fitness goals. He taught me discipline and accountability in my fitness journey. As a result of these, I could achieve this transformation, in a healthy way. I started my weight loss journey at 85 kgs and now I am 60 kgs. Under his guidance, I lost 25 kgs, and now I am living a healthy lifestyle. His mantra: "Do the work, one good day at a time" and "Build habits, set routines, WIN" helped me push my limits and work towards my goals.

“In high school or Class 12, we got punished. Where we had to run a lap around the school compound and do 10 push-ups. I realised that I couldn't even do 10 push-ups or run the lap (was about 400 meter). This experience, stayed with me and my struggles of dealing with body dysmorphia and depression, motivated me to take control of my fitness,” Om shared.

What Were Some Of The Biggest Challenges You Faced Along The Way?

“ During my weight loss journey, staying consistent with my diet and exercise plans was very challenging. The challenge became harder during final exams or festivals. People used to body shame me as I was overweight. Negative comments really got to me and crushed my self-esteem. Overcoming my lack of knowledge about food and training were major hurdles to get through as well,” Om shared.

Discipline and accountability played a crucial role in Om’s transformation. “I overcame my challenges by staying disciplined and accountable. Continuously reminding myself of my goal and constantly reminding myself about my goal of being able to run a lap motivated me. I really wanted to be fit. People in my life such as my coach, Hemanth Rao, and my sisters, who were always there for me, played a crucial role here,” he shared.

Om followed his own diet plan and exercise regime as per his needs. His diet focused on calorie deficit with balanced macros, especially protein intake based on his BMR (Basic metabolic rate), and TDEE (Total daily energy expenditure). Om’s exercise regimen included gym workouts and HIITs designed to improve endurance and strength.

“My regime now includes regular strength training alongside completing a 10K step goal every day. Further, it focuses on adequate water intake and sleeps alongside a calorie-appropriate diet,” he said.

Did You Encounter Any Setbacks, And If So, How Did You Overcome Them?

“Yes, I faced many setbacks. First was being inconsistent with my routine and then spiralling back to my “non-fit lifestyle”, with “bad” food habits. As a result, there was no improvement in physical health and mental health. Negative comments about my body, at home, school or at the gym even online remained constant,” he said.

“I overcame them by staying disciplined and accountable, receiving constant support and proper guidance from my coach, and continuously reminding myself of my goal,” he further said.

“As cliche as it may sound, please "Believe" in the process and stay consistent as consistent effort over time yields significant results. Ask for help, seek guidance when needed, stay disciplined, and be patient with yourself. Even if you stray from diet or gym routine, find strength and grace to return to the set goal and routine,” Om said.

“It is still the same in many ways but also different. These days, I receive more compliments and less “advice” such as “Don't go to the gym, it will ruin your body”! Now my classmates seek advice from me and few of them have started exercising. The negative comments have transformed from “you are fat” to “you use PEDs” (performance enhancing drugs), which I don't,” Om said.

This transformation has helped me grow both mentally and emotionally. Now I’m more disciplined in various aspects of my life. My confidence has improved, and I've gained immense self-determination and positive self-belief. I’m the same me, but now inside a healthy and strong body who can set and achieve goals despite the challenges,” Om said.

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