Weight now: 72 kg
I lost 12kg in 5 months
A former national-level hockey player, Prakhar Avasthi has always been a goal-oriented person. When he realized how much weight he had gained in three years – spent on a sedentary job, the Delhi IT professional knew he needed to make some drastic lifestyle changes.
“Up until college, I was very active and enjoyed playing sports. After I started working, I got busy and could never find the time,” says Prakhar. Spending long hours at his desk, along with poor food choices and irregular meal times, has caused his weight to soar to 84 kg. Soon, family and friends began to express concern about her weight gain. Prakhar himself could not shake the feeling of heaviness. “I was lethargic the whole time,” he recalls, and that was enough to wake him up.
While looking online for a fitness plan, Prakhar read about HealthifyMe and downloaded the app in May 2016. A day later, he got a call from HealthifyMe diet coach Sapna Sangtani. “Sapna asked me about my daily meal plan and asked me to make some small but very useful changes. For starters, she asked me to drink about 3-5 liters of water a day. She explained that most of us tend to confuse thirst with hunger and end up eating far more than we need to. She also asked me to eat salads and snack on cucumbers, as both are light and hearty,” says Prakhar. HealthifyMe fitness trainer Sreemanth analyzed his daily activity and recommended some exercises he could follow.
A week after following his suggestions, Prakhar felt his energy levels rising. Excited by the possibilities, he upgraded to Transform, HealthifyMe’s Premium Plan, and received a detailed, personalized daily diet and exercise routine.
‘I always thought it would be expensive to have a healthy diet, but I was wrong’
Sapna devised a simple diet plan, focused on foods already being prepared in Prakhar’s vegetarian home and readily available ingredients. “I always thought healthy eating would be expensive, especially when you read about how skim milk and avocado are beneficial for weight loss, but everything Sapna suggested was already in my kitchen. I just wasn’t eating,” he says.
Breaking from a heavy breakfast-lunch-dinner routine, Sapna introduced Prakhar into smaller protein, high-fiber meals every two hours. To prevent meals from becoming monotonous, Sapna changed the plan at regular intervals. While she hasn’t stopped him from eating out — only recommending that he eat set portions when he’s out — Prakhar has made it a point to eat only homemade food for the past five months. “Joining HealthifyMe has not only changed my eating habits, the people around me are also eating healthier,” he says.
‘Training every morning, I felt my stamina increase every day’
The former athlete found it more challenging to get back on a fitness plan, especially given his busy work schedule. That’s the main reason he chose a home exercise routine. “Prakhar’s fitness levels were fine, so after starting him on stretching for a few weeks, I gave him a cardio, resistance, and circuit training plan,” says Sreemanth, explaining that a combination is important for increasing lean muscle mass and decrease the percentage of fat.
He asked Prakhar to invest in dumbbells, kettlebells (for resistance training) and a Swiss ball (aka an exercise ball, for cardio) for better results. “The kettlebell and Swiss ball exercises are my favorites because you can use them to mimic a gym routine at home,” says Sreemanth, who changed his workout plan every 4-6 weeks to keep Prakhar from hitting a plateau of weight loss.
Working along with the video demonstrations Sreemanth uploaded, Prakhar began to feel his stamina build up every day. “Before, I used to wake up early and spend time on my cell phone. Now, from 5:30 to 7:00, I go for a walk or do my exercises, depending on the plan. After exercise, I feel energetic throughout the day,” he says.
‘My coaches deserve credit for being vigilant and motivating me to stay on track’
Prakhar credits his trainers Sapna and Sreemanth for being vigilant and keeping him motivated. “Sapna calls me regularly to check on my diet and if I’m too busy to answer, she sends me a WhatsApp message asking about my meals,” says Prakhar, adding that Sreemanth plans exercise routines around her busy schedule. . The trainer puts the credit back in the customer’s corner. “Prakhar’s success is 100% the result of his dedication. You don’t always find people as inspired as he is,” says Sreemanth.
At 72kg, three kilograms under his ideal weight of 75kg, Prakhar is now working to maintain his health. He is also interested in inspiring others to live healthier and fitter lives. “When people see how much weight I’ve lost, they want to know I’m doing it. I’m happy to share my experience because I want to motivate others to do the same. People should know that it’s not hard to lose weight,” he says. “Fitness isn’t something you have to follow, it’s how you should live your life. This is what I learned after joining HealthifyMe.”
Are you inspired by Prakhar’s journey? Find out how HealthifyMe can help you achieve your weight loss goals
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