Weight loss stories often sound complicated, but content creator Pranjal Pandey’s journey shows it doesn’t have to be. From weighing 150 kg to reaching 65 kg, she shed 85 kg by focusing on consistency, mindful eating, and small, smart lifestyle changes. Sharing her story on Instagram, Pranjal broke down the process that helped her achieve her goal — no crash diets or expensive plans involved.
1. Following a calorie deficit diet
Pranjal says fat loss begins with a calorie deficit. “Burning more calories than you eat is essential,” she explains. While both exercise and diet play a role, she focuses more on eating habits, calling diet the biggest driver of results.
2. Eating a nutritious diet
Protein and fibre were her secret weapons. They helped her stay full longer and improved her metabolism. Limiting refined carbs and added sugars kept her energy stable and cravings in control.
3. Moving more every day
Exercise, for Pranjal, was not just about losing weight but feeling stronger. She combined strength training with cardio and regular movement throughout the day. Even light activities like walking or standing more — known as NEAT (non-exercise activity thermogenesis) — made a difference.
4. Staying consistent
Pranjal believes discipline beats extremes. “It's better to be steady than to try extreme measures that you can't maintain,” she says. She focused on building habits she could keep for life while managing stress and emotional eating.
5. Prioritising sleep and recovery
She also learned that recovery matters as much as workouts. Poor sleep can trigger hunger and reduce fullness. Aiming for 7–9 hours of sleep helped her body repair and stay balanced.
6. Taking care of gut health
A healthy gut supports weight management. Pranjal included fibre, fermented foods, and plenty of water to aid digestion and keep inflammation low.
7. Staying hydrated
Lastly, she swears by the power of water. Staying hydrated boosted her metabolism, energy levels, and even helped her tell hunger from thirst.
Pranjal Pandey’s message is clear, lasting transformation doesn’t need shortcuts. Her simple, science-backed habits show that steady progress can lead to extraordinary results.
How Pranjal Pandey lost 85 kg?
On Saturday, Pranjal shared the seven key habits that helped her on her journey — and her advice is simple enough for anyone to follow.1. Following a calorie deficit diet
Pranjal says fat loss begins with a calorie deficit. “Burning more calories than you eat is essential,” she explains. While both exercise and diet play a role, she focuses more on eating habits, calling diet the biggest driver of results.
2. Eating a nutritious diet
Protein and fibre were her secret weapons. They helped her stay full longer and improved her metabolism. Limiting refined carbs and added sugars kept her energy stable and cravings in control.
3. Moving more every day
Exercise, for Pranjal, was not just about losing weight but feeling stronger. She combined strength training with cardio and regular movement throughout the day. Even light activities like walking or standing more — known as NEAT (non-exercise activity thermogenesis) — made a difference.
4. Staying consistent
Pranjal believes discipline beats extremes. “It's better to be steady than to try extreme measures that you can't maintain,” she says. She focused on building habits she could keep for life while managing stress and emotional eating.
5. Prioritising sleep and recovery
She also learned that recovery matters as much as workouts. Poor sleep can trigger hunger and reduce fullness. Aiming for 7–9 hours of sleep helped her body repair and stay balanced.
6. Taking care of gut health
A healthy gut supports weight management. Pranjal included fibre, fermented foods, and plenty of water to aid digestion and keep inflammation low.
7. Staying hydrated
Lastly, she swears by the power of water. Staying hydrated boosted her metabolism, energy levels, and even helped her tell hunger from thirst.
Pranjal Pandey’s message is clear, lasting transformation doesn’t need shortcuts. Her simple, science-backed habits show that steady progress can lead to extraordinary results.
