“I lost 20 kilos in the last 5 months by practising portion control!” –


A digital marketing manager by profession, when 40-year-old Hrish Thota realised that his stamina was taking a beating because of all the extra kilos he had piled on, he knew he had to amend his ways. He used the lockdown period to transform his body and get back in shape. His weight loss journey is an inspiration for anyone looking to lose weight and reclaim their fitness levels.

Name: Hrish Thota

Occupation: Digital Marketing Manager

40 years

5 feet 8 inches

City: Bangalore

Highest weight recorded: 90 kgs

Weight lost: 20 kgs

Duration it took me to lose weight: 5 months

The turning point: Your stamina goes for a toss when you pile on excess kilos. Hence, when I noted that I was getting exhausted pretty quickly and my lower belly had started protruding, I made it a point to lose weight and get back in shape. I utilised the lockdown period to shed all the excess kilos and get fit again!

My breakfast: Masala omelette with whole wheat bread or millets dosa

My lunch:
A small portion of brown rice with a bowl of curry

My dinner: 2 chapatis with a bowl of curry

Pre-workout meal: A cup of black coffee

Post-workout meal: Two omelettes and a cup of green tea

I indulge in: On my cheat days, I eat half a cup of white rice to savour the flavour of curries.

My workout: I walk for five kilometres every day and also take out 60 minutes to workout.

Low-calorie recipes I swear by
: Ragi dosa, oats idly and red rice poha

Fitness secrets I unveiled: Intermittent Fasting for more than 14 hours and eating limited portions of food really helped me to lose weight and keep it off. I would do my Intermittent Fasting from 8 pm to next day 10 am (14 hours). I would take my breakfast at 10 in the morning, my lunch at 1:30 pm and my dinner at 6:30 pm. During Intermittent Fasting, I would drink a cup of black coffee at 10 pm before going to sleep and have a cup of green tea at 8 am after waking up.

How do I stay motivated? My 7-year-old son and my wife are my biggest supporters and cheerleaders on my weight loss journey! They always notice even the slightest change in my weight and motivate me to keep going on.

How do you ensure you don’t lose focus? I compare notes with my friends who are on their weight loss journey, which helps me to stay focused and on track.

What’s the most difficult part of being overweight? You get exhausted easily and your stamina takes a beating which is evident when you are playing with your children.

What shape do you see yourself 10 years down the line? I’m hoping for a toned body with a flat stomach.

What are the lifestyle changes you made?
When I decided to lose weight and get back in shape, I made it a point to completely remove sugar from my diet and also avoid dairy products. Also, it has been more than 9 months since I last touched alcohol and all these three changes heavily contributed to my weight loss journey.

What was the lowest point for you? Undoubtedly, one of the lowest phases was when I was doing everything in my power to lose weight, but I couldn’t see any results on the weighing scale. I had also started wondering whether it was all worth missing my favourite food.

Lessons learnt from weight loss:
After successfully shedding 20 kilos, I have realised that the power lies in your mind. As long as you are able to control your temptations and cravings, you will definitely come out victorious in your weight loss journey.

If you too have a weight loss story to share, send it to us at toi.health1@gmail.com

Ojas by [author_name]

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