True weight loss story– How a 20-year-old lost 20 kg in 4 months

True weight loss story– How a 20-year-old lost 20 kg in 4 months

By Neha Ranglani  on: 07 February 2015
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Meet Gaurav Sharma, a 20-year-old boy who has regained his confidence after losing 20 kilos in four months. ‘Gaurav loves his renewed energy for life’ says his dietician Neha Chandna who shares his amazing success story with us. Here is another true weight loss story of a veteran who lost 61 kg in nine months without dieting.

Q: What was his weight when he came to you?

Gaurav came to me when he was 87 kg. I told him that he could drastically cut his chances of getting all kinds of diseases if he lost some pounds.

Q: What triggered Gaurav to lose weight?

Gaurav wanted to feel good about himself. He was sick of feeling lousy and tired all the time. He lost his confidence because of his weight. His friend was my client who got amazing results from my diet. Looking at a live example in front of him, he thought he should give it a try and that’s how he started with the diet and exercise regime I suggested.

Q: How did you go about it?

In our first session, I asked him a couple of questions to understand his lifestyle, eating habits, likes, and dislikes. When I got a hang of it, I went ahead to take his weight and parameters like fat percentage, muscle weight, water weight and bone weight. After studying all these, I prescribed a balanced diet for him and also suggested him an exercise regime he needed to follow. I met him every week to review and modify his diet and measure his inch loss. In fact, every week when he would come to me with fruitful results he would innocently request me to allow him to have a McDonald’s burger or a sandwich from Subway. Get inspired by Arjun Kapoor’s weight loss story.

Q: What kind of exercise and diet program was he on?

He was on a balanced diet which involved eating the right food at the right time in the right quantity. He started with basic cardio exercises and graduated to weight training and functional exercises.

His diet contained natural and unprocessed foods like fruits, nuts, oats, salads, sprouts, pulses and whole grains. He followed a 2-3 hourly eating pattern where he ate meals in small portions to help him digest the foods better. His mid meals were mostly fruits and nuts. His evening snacks were pulses or sprouts and dinner was extremely light like soups, salads, and veggies. Here are 17 foods that can turn every man into a superman…well almost, promising good health and bigger biceps. 

Gaurav exercised for 1 hour daily.For the first month he did plain cardio like treadmill, running, elliptical and cycle. In the second  month, he proceeded with functional training like body weight exercises including squats, lunges, and planks. He further progressed with a combination of weight training and functional training combination in the following months.Try these 5 best strength training exercises for weight loss.

Q: How much does he weigh now?

Today he weighs 67kgs.

Q: Is there any need for him to reduce more? 

Now we are working on increasing his lean body mass to give him a more toned and lean look.

Q: Have you given any tips to maintain his weight?

Yes, he needs to take this as a lifestyle change and maintain his pattern of eating. Even if he cheats a bit, he needs to get back on track with his diet and exercise. I have recommended him to eat small meals every 2 to 3 hours and drink plenty of water. 

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Struggling with hair loss? Here’s 10 best foods to improve hair quality
03 February 2015
Aggravation to The Hair Problem Hair Treatment Every human being without an exception would love to have luscious, healthy tresses but the unfortunate thing is that not everyone is so blessed and to make up for it people indulge into excessive hair washing, conditioning and trying all sort of spas, treatments, irons etc to give it a fabulous look without realizing the intensity of damage it does to their hair. The Outcome of all this in the longer run can be extreme hair fall. Not only the external chemicals but other factors like age, hereditary, stress levels, pollution, weather etc can also play a huge role in aggravating your hair fall problem. But the most important factor which decides the health of your hair is the nutritional support you give it. Nutritional deficiencies can weaken the shafts of your hair causing breakage and slow the re-growth of new hair. We superficially take care of our hair but tend to forget that there is a deeper and internal nutritional approach to nurture it and give a healthy sheen, feel and look to our hair. A balanced diet rich in proteins and iron can work just fine to give you shiny, bouncy and thick hair making sure you don’t lose them excessively. Here is a list of certain foods which can work wonders to improve your hair quality: Eggs: Hair is pure proteins made up of keratin. Hence to maintain good hair health and growth, proteins are one of the most essential nutrients. Besides proteins, eggs also contain iron, vitamin B12, zinc, sulphur, and vitamin A which are also crucial for good hair growth. They also contain biotin which helps fight hair loss problems. Salmon: Known for its high protein and omega 3 fatty acids can help in a great way to allow hair growth. Omega 3 fatty acids found in this fish are the true super stars as they are found in cell membranes of your scalp and in the natural oils which keep your scalp healthy and hair hydrated. Since they cannot be produced in the body, they need to be obtained by food. Walnuts: Apart from good amount of omega 3 fatty acids, walnuts also contain vitamin E which protects the cells in the scalp from damage by toxins thereby reducing hair fall and helping the cells to support healthy hair growth. Walnuts also contain copper which allow the hair to maintain its natural colour and luster. Garden cress seeds: These seeds are extremely rich in iron which is a nutrient needed for hemoglobin which carries oxygen to the cells helping them function better. This stimulates the hair follicles and promotes hair growth. Lack of iron can starve the hair follicles of oxygen hence aggravating hair loss. Kiwi: Extremely rich in vitamin C, which helps produce collagen an important connective tissue which holds the cells and structure of the hair together. This allows better hair strength and quality thereby preventing hair fall. Vitamin C also help to absorb iron well which adds to the hair growth. Carrots: They are rich in vitamin A which is necessary to maintain the integrity and health of the scalp cells and also act as an antioxidant to prevent hair damage. Deficiency of vitamin A can cause hair loss and thinning. Hence it makes good sense to add vitamin A rich foods to the diet to help your tresses grow beautifully. Black sesame seeds: These seeds are rich in copper and zinc both of which are crucial for healthy hair development. They help in maintaining thickness of the hair and in the growth of new hair cells. Copper helps in intensifying hair color and zinc helps in maintaining the oil secreting glands attached to the hair follicles. A great combination of two super power hair saver nutrients. Sunflower seeds: They are a great combination of hair promoting nutrients like omega 3 fatty acids, iron, zinc, selenium, and vitamin E which not only prevent hair fall but stimulate the hair cells to grow new and healthy hair by providing nourishment and protection from toxins. Legumes: Apart from being loaded with protein, zinc, B- complex vitamins etc, legumes are also a great source of sulphur which is known as nature’s beauty mineral. Sulphur is found abundantly in hair cells, it helps to circulate blood well and also metabolize some B vitamins helping the hair cells to produce string healthy hair. Water: Most people forget water which is the most important nutrient to hydrate every cell of your hair so that it works at its best. Dehydration can cause severe hair loss and affect hair re-growth as well. The way to use water is just to wash your hair externally but drink plenty of this miraculous liquid to nourish your hair from within. In a nutshell, a balanced diet including the above mentioned foods can give you a relief from the dreadful hair loss sessions and turn your baldy nightmare into a gleaming, shining and healthy hair reality.
What is the right way to lose weight? (Diet query of the day)
20 February 2015
I am 26 years old and my height is 5 ft 3 in, but my weight is 69 kg. I wake up daily at 5.40 am, get ready and go to college and have my breakfast there at 8.30 am. I am always busy with work and I don’t follow any proper timing for food. I go for lunch only after my work is over. I have tea or coffee in the morning at 10 am and in the afternoon at 2.30 pm. I eat fruits at least 3 days in a week. I sleep after I finish all my work, usually by 11.30 pm or 12 am. I travel for 1.5 hours from home to college and college to home. I look fat and my co-workers tease for that. I feel too tired after reaching home. I need to reduce my weight. My foot also hurts if I walk too much. Please suggest the right way to reduce weight. Answered by our expert Neha Chandna, a well-known dietician and nutritionist.  You have a very busy schedule. But you cannot ignore your health due to that. You need to carry small meals with you daily. Eating smallmeals a day can actually make you slimmer. Let me plan a sample diet for you: 5.40 am: green tea + 2 dates 6.30 am: carry 1 fruit + nuts 8.30 am: poha/ upma/ idli/ dosa 11 am: 1 fruit 1.30 pm: salad+ 2 rotis + veggies + dal 4.30 pm: chana kurmura/ 3 egg whites/ roasted chivda 6.30 pm: sprouts/ moong bhel 9.00 pm: soup + salad + 1 roti + veggies/stir fry 11.30 pm: 1 cup skimmed milk The basic idea is to eat small meals every 2-3 hours to increase your metabolism and prevent tiredness. Keep yourself hydrated by drinking water at regular intervals. Here are 6 diet tips to lose belly fat. You can also follow this Indian diet plan to lose weight.
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Best Dietician in Mumbai, India 

Dietitian Neha Chandna (Ranglani) has 8 years of experience in the field. Food and Health is the matter of interest for most of the people today and realizing the need to create awareness and spread the right information to the society, Neha decided to extensively educate herself in the field of nutrition. As a known fact that diet and exercise go hand in hand, She went a step ahead to certify herself as a REEBOK Aerobic instructor. One of the Most Famous & Online Nutritionists Dietitians in Mumbai (Khar west).Neha Chandna, a dietitian in Mumbai, is a university topper in Dietetics from S.V.T. She has worked as a nutritionist for reputed gyms and fitness trainers and as a consultant with doctors and physiotherapists. She deals with sportsmen, individuals who are obese or victims of lifestyle issues- to name a few- diabetes, thyroid, osteoporosis, PCOS etc. and active/exercising sector of society. She educates and conducts seminar/workshops for corporates like banks (HDFC & Standard Chartered Bank), BPOs and MNCs on the Right ways of eating and living. She also takes workshops on Nutrition in Pregnancy and Lactation. Neha Chandna also writes articles for magazines and newspapers like New Woman, Beauty and salon, Hello Mumbai, the afternoon etc. She has also done a couple of interviews for TV9 channel. She is an online consultant for a health social networking website Dietician Neha Chandna is one of the Best Dietician / nutritionist in Khar west , Mumbai.Neha Chandna is a Famous Nutritionist in Khar west & a famous nutritionist in Mumbai for weight loss diet chart and for other diet plan services. Popular dietcian in Mumbai. Consult her for best online Diet charts in Mumbai. 
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