How I Lost 11 kg After Gaining Weight Due to Steroid
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I didn’t lose weight just because I felt fat. The first step is to change this mindset. Being slim or overweight is a personal preference, but what truly matters is health—being free from illnesses like diabetes, cholesterol, or hypertension.
I was on heavy medication for these conditions. My primary goal was to reduce my dependency on medicines and normalize my health parameters. When I weighed 65 kg, I didn’t feel good about myself—clothes didn’t fit, and I felt guilty about eating. That’s when I decided to take control of my weight.
Mindset First
Weight loss is not about starving or quick fixes. It’s about improving your lifestyle. A balanced diet, regular exercise, proper sleep, and stress management are key.
My Journey
Height: 168 cm
Ideal Weight Formula: Height - 100 - 7 = 61 kg
I’ve maintained a weight between 57-59 kg for over 25 years, except recently, when steroids caused me to gain weight.
People often ask how I eat so much and still stay fit. The truth is, I eat in moderation, focusing on portion control and balance.
Despite having diabetes and cholesterol, I enjoy sweets, rice, eggs, milk, and even beef in moderation because of my disciplined routine.
The Reality
Weight loss is 70% diet and 30% exercise.
A structured plan is crucial to losing weight without muscle loss, sagging skin, or other health issues.
My Weekly Diet Plan
Day 1:
Morning Drink: Chia seeds + pumpkin seeds + lime
Breakfast: Ragi, sprouted green gram puttu + egg + sambar
Mid Meal: Curd
Lunch: Matta rice, green gram, moru curry, cucumber salad, shark curry
Evening: Milk
Dinner: Steamed chicken
Day 2:
Morning Drink: Cinnamon, ginger, turmeric drink
Breakfast: Bull’s eye eggs + green gram + milk
Mid Meal: Cooked peanuts with onion and chili
Lunch: Rice, fish, Bengal gram, payar curry
Evening: Sunflower and pumpkin seeds
Dinner: Sprouted green gram + cucumber salad
Day 3:
Morning Drink: Chia seeds + pumpkin seeds + lime
Breakfast: Rava with vegetables + egg + green gram curry
Mid Meal: Small apple
Lunch: Beef, banana dal curry, carrot, cucumber
Evening: Steamed kadala
Dinner: Skimmed milk
Day 4:
Morning Drink: Cinnamon, ginger, turmeric drink
Breakfast: Wheat rava upma with vegetables + egg + milk
Mid Meal: Papaya
Lunch: Yavam kanji + green gram + coconut oil chutney
Evening: Sunflower and pumpkin seeds
Dinner: Steamed chicken
Day 5:
Morning Drink: Chia seeds + pumpkin seeds + lime
Breakfast: Ragi/wheat pancake
Mid Meal: Egg
Lunch: Quinoa + salad + Natholi podimeen
Evening: Small guava
Dinner: Cooked mushrooms
Day 6:
Morning Drink: Black coffee + ghee
Breakfast: Green gram dosa + peanut chicken
Mid Meal: Egg
Lunch: Tapioca, green gram curry + fish curry
Evening: Milk
Dinner: Cooked paneer
Day 7:
Morning Drink: Filter coffee + milk + sugar
Breakfast: Homemade sweet
Mid Meal: Cucumber
Lunch: Irachi choru (meat rice) + salad + curd
Evening: Egg
Dinner: Grilled fish
Key Lessons
1. It’s not just about losing weight; it’s about improving your lifestyle.
2. Focus on a balanced diet, exercise, proper sleep, and hydration.
3. Avoid lying down after meals—walk for 10 minutes to aid digestion, regulate glucose, and burn calories.
This routine helped me lose weight healthily and sustainably. Discipline and consistency are the real secrets!
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In this video, I break down the real root cause (cellular inflammation), why your old weight loss methods no longer work, and how to reset your hormones naturally in under 10 minutes a day.
You’ll learn:
✅ Why belly fat is often a hormonal issue, not a diet one
✅ The 4 parts of metabolism (and how to boost the right ones)
✅ How anti-obesity foods like fruit and fiber melt fat faster
✅ A 10-minute walk strategy that lowers insulin + cortisol
✅ The truth about cold exposure, protein, and workouts
Timestamps:
0:00 - Intro
0:54 - How to Boost Metabolism Naturally
2:51 - Why Exercise Isn’t the Best Fat Loss Strategy
3:39 - Best Foods to Fire Up Metabolism
5:00 - The Secret to All-Day Fat Burning
6:03 - How to Improve Insulin Sensitivity
7:51 - Eat These Anti-Obesity Foods
10:28 - Final Tips + How to Get Personalized Help
