40-kg weight loss: How this nutrition coach lost 40 kgs without crash diets or endless hours in the gym

We all know losing a significant amount of weight requires consistency, and it is not about crash diets, two-hour workouts, or quick fixes. In an Instagram post, certified nutrition coach Vanishka Khurana listed nine simple habits that she followed over a period of three years to lose 40 kgs.

She did not rely on crash diets or unsustainable fitness trends but rather she focused on consistency, balanced nutrition, and a long-term mindset.

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How she lost 40 kgs?

A personalized nutrition plan

One of the key factors behind Vanishka Khurana’s transformation was creating a nutrition strategy according to her needs. "I created a sustainable nutrition plan for myself after a lot of research. When it comes to nutrition, there is 'no one plan that fits all," she said.

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Avoiding crash diets

Many people turn to restrictive diets for quick results, but Khurana chose a different path. "I didn't follow any crash diets which would lead to rapid weight loss since it's never healthy and sustainable."

Prioritizing protein and a calorie deficit

A balanced calorie deficit combined with adequate protein intake played a major role in her weight-loss journey, she explained. "I stayed in a slight caloric deficit and kept my protein intake high to almost 1g/lb of bodyweight." This is because protein can help support muscle maintenance and increase satiety, making it easier to stay on track.

Enjoying favorite foods in moderation

Rather than eliminating foods she loved, she focused on moderation. "I enjoyed my favorite foods in moderation and never restricted myself from eating anything as long as it was in moderation."

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A post shared by Vanshika Khurana (@fit.khurana)

Planning ahead and making healthier swaps

Preparation helped her manage indulgences without derailing progress. "I calculated my calories and macros a day prior to adjust for cheat meals and binge eating." She also looked for healthier alternatives to some of her favorite treats.

" I also tried making healthier versions of the cheat meals I enjoyed eating like sprouts bhel, oats protein cookies, etc."

Strength training and staying active

Exercise was another important part of the process. "I lifted 5 times a week and followed a proper training program, which enabled me to progressively overload."

Beyond structured workouts, she focused on daily movement. "Apart from my workouts, I stayed active throughout the day. I tried getting in at least 7000 steps a day."

The power of consistency

Perhaps the most important lesson from Khurana’s journey is patience. "Lastly, I have been consistent and patient for 3 years. Weight gain happens over time, and so does weight loss."

Her experience underscores that lasting weight loss is not about perfection. It is about building sustainable habits, staying consistent, and trusting the process over time.

Disclaimer: This article is based on a user-generated post on Instagram. ET.com has not independently verified the claims made in the post and does not vouch for their accuracy. The views expressed are those of the individual and do not necessarily reflect the views of ET.com. Reader discretion is advised.