The COVID-19 outbreak was no less than a nightmare but it gave us time to work on ourselves. Some people started working on their hobbies, while some started focusing on themselves. This is exactly what Sunny Narang did, who began his weight loss transformation journey during the lockdown period. When Covid-19 was at its peak, Sunny weighed 113 kgs, where he struggled with his self-image and was also battling with depression. It was then that he decided to make a change. Sunny started with simple walks on his terrace with his father for 30-40 minutes daily, which left him exhausted. But this routine helped him shed 3-4 kgs within two months.

As he started seeing results, Sunny shifted from walking to jogging and eventually started running on his treadmill at home. As his stamina got better with time, he began running outdoors. Though running outdoors was initially very challenging for him, he found it to be more effective, and with this routine, he lost 7 kgs.

Being active on Instagram, Sunny saw a lot of people had started cycling as a part of their fitness regime and decided to give cycling a shot. “I bought a cycle and started a new phase in my weight loss journey. I started loving cycling and did it for two months. Once I did a 60km circuit in one go. With continuous cycling, I was down by 14kgs from the start,” Sunny said.

Seeing his dedication towards fitness, his friends advised him to shift his focus from cardio to strength training at the gym. Initially, he could only lift empty bars, but with the guidance and supervision of personal trainers, his weight went down to 93 kg.

“I couldn't run for a while, and I was having chest pains even with light cardio or using stairs. I realized I wasn't justifying my body. I'm not too old, and I have a life to live. I don't want to spend most of my life in the hospital,” he said.

“Lack of motivation. I used to lose motivation very easily as it used to get bored with the same schedule,” Sunny said.

“As I started gymming, I aimed to become the best client to my trainer. I wanted him to appreciate me and post about me on his Instagram. I saw that he posts about his clients who do good. I wanted the same for myself,” Sunny said.

“He had this thing called MOT (Moment of Truth) every Saturday, where he used to ask for body measurements and weight, and used to ask questions related to diet, workout, and step count every week. Whenever I felt demotivated, he could see that from my weekly report as my results were not improving. He used to motivate me, to not look back and feel bad and to start again. That worked for me. Those MOTs were the reason I transformed. Now that I’m not under his training. I use the same set of questions, fill them weekly and check the progress,” Sunny said.

“I never followed a strict diet. I simply cut out street food, and fried food, and reduced my sugar intake. These small changes reduced my calorie intake and helped create a calorie deficit. I made some replacements in my diet. For instance, when dining out, I usually ordered idli sambhar, paper dosa, paneer tikka, or salad. I also replaced chai with black coffee. Initially, I hated it, but now I’m a coffee addict,” he said.

“Regarding my workout regimen, I trained heavily, focusing mostly on weight training. I didn't follow anything particular; instead, I did full-body workouts every day for six months. My trainer provided a weekly workout routine, which I followed for at least four weeks straight. I used apps like Hevy to track my workout progress and gained significant strength. Every 4-5 weeks, we changed the routines and exercises,” he further said.

Being a foodie it was very tough for Sunny to control his cravings. “I'm a foodie, so I used to have many cheat meals. However, having someone experienced by your side helps you get back on track. For me, that support came from my mom and my trainer, Sanjay. My mom helped me with my diet, while Sanjay kept me motivated throughout,” Sunny said.

Sunny shares that there is no need to follow any fancy diet or workout plans and you should stick to the basics. Here are some tips from Sunny’s personal experience:

- Reduce Calorie Intake: Cut back on chapati, reduce sugar, avoid street food, carbonated drinks, and ice cream. Incorporate protein shakes or protein-rich foods into your diet, as they are crucial.

- Exercise: Start with weight training and add a little cardio, but not too much.

- Buy a measuring tape and a weighing scale.

- Take body measurements every week, track your progress, and maintain records.

- Check your body weight every day. Your weekly average weight should decrease gradually. Aim for a loss of 700-800 grams per week. If it's less than 700 grams, increase cardio and reduce calorie intake slightly. If it's dropping more than 800 grams, you can ease up a bit and eat more.

- Consistency: Continue these steps until you reach your goal.

“Everything changed, the way I look, the way I talk. My confidence has increased and people have started liking the new me. I look young now. It is essential to do it for yourself. Believe in the process and you will reach your goal. It’s hard but it’s gonna be worth it,” Sunny said.