From 150 kg to 68 kg: Fitness influencer reveals how she lost 80 kg weight in 3 years without extreme diet or surgery

Sustainable weight reduction is never an overnight achievement; it demands steady effort, emotional strength, and unwavering discipline. Nutrition expert Pranjal Pandey shared her remarkable transformation on Instagram, revealing how she gradually reduced over 80 kilograms in a span of three years, moving from 150 kilograms down to 68.

She often reflected on her own astonishment at this transformation, describing how she once doubted she would ever see a two-digit number on the scale. Her progress came from continuous effort, emotional resilience, and moments of real struggle. After years of striving, she finally reached a point where she felt comfortable in her own body and no longer pressured herself to shed more weight. Reaching 68 kilograms from her earlier weight still feels extraordinary to her, even when she types it out.

A Daily Eating Pattern that Supported Change

Pranjal also described the everyday meals that helped shape her new lifestyle. She kick-started each morning with a balanced plate that typically included two eggs, half an avocado, a few sausages, and a slice of dense pumpernickel bread.


Midway through the day, she kept her energy up with a protein-rich snack bar and a green apple. Lunch was a nourishing combination of rice, chicken, and beans, giving her sustained fuel for the day. Dinner consisted of salmon paired with roasted Brussels sprouts and broccolini, creating a meal rich in nutrients and fiber. On days when hunger returned unexpectedly, she eased the cravings with a bowl of yogurt mixed with dried fruits for a gentle energy boost.

Movement Habits that Reinforced Progress

Her exercise routine was simple yet consistent. She made it a point to walk for at least ten minutes after every meal to support digestion and keep her body active. When stepping outside was not possible, she replaced the walk with ten to fifteen squats to re-energize herself. Over time, she committed to eating her final meal two to three hours before bedtime, ensuring her body had enough time to wind down. She also focused on including a protein source in every meal and incorporated daily movement—whether through gym sessions, Pilates, running, or regular walks—to keep her journey progressing steadily.