Nehal Kansara, a 26-year-old dynamo, has achieved an extraordinary feat—transforming her body from 120 kg to 62 kg in just two years. Now, she dedicates her time to helping others achieve their fitness goals. With a B.Com, an MBA in Marketing from NMIMS, and a thriving family business, Nehal also excels as a content creator on platforms like Instagram and YouTube.
Inspiration and Achievement
At 23, while pursuing her MBA, Nehal faced health issues like knee pain and fatigue. Coupled with low self-confidence and bullying in school and college, she decided to take charge of her life. Her parents’ concern also spurred her into action. She started with a trial month at the gym, losing 3-4 kg quickly. Initially, her diet wasn’t strict, but she made small changes, reducing junk food gradually. The lockdown became a game-changer; she focused intensely on fat loss, incorporating morning runs at 4 a.m. and evening strength training, coupled with healthy home-cooked meals. By the end of the lockdown, she had lost 35 kg.
Overcoming Challenges
Nehal’s journey wasn’t without obstacles. The biggest challenge was breaking through weight loss plateaus. She overcame this by increasing her physical activity and slightly reducing calorie intake. Negative comments from relatives also posed a challenge, but Nehal chose to focus on her goals and ignore the negativity.
Staying Motivated and Life Changes
Nehal’s motivation stemmed from within. She reminded herself daily to become a better version of herself. The initial phase was the hardest, but as she lost 10-15 kg, fitness became a lifestyle rather than a short-term goal. This transformation improved her relationships and boosted her self-respect. Nehal now feels positive, energetic, and productive throughout the day.
Diet and Exercise Regimen
Nehal’s sustainable approach to weight loss involves balanced meals:
- Breakfast: Protein oats, chia smoothie, or besan cheela with veggies and protein.
- Lunch: Multigrain roti, sabzi, a portion of protein (dal, rajma, chole), salad, and yogurt or chaas.
- Evening Snacks: A fruit with makhana or chana.
- Dinner: Paneer salad, mixed vegetable soup with tofu, or sautéed veggies with quinoa and paneer.
- Treat: Sugar-free ice cream for sugar cravings.
Her workout routine focuses on strength and functional exercises:
- Monday: Back and bicep workout, 10 mins abs, 20 mins cross trainer.
- Tuesday: Legs and glutes workout, 10 mins inclined walk.
- Wednesday: Chest, tricep, shoulder workout, 10 mins abs, 10 mins cycling.
- Thursday: Functional exercises with HIIT.
- Friday: 4 km run with arm exercises.
- Saturday: Legs and glutes workout again.
Advice for Aspiring Transformers
Nehal’s advice for those looking to transform their lives:
- Start with any physical activity for an hour daily.
- Avoid keeping junk food at home.
- Eat balanced meals with protein, fat, and carbs.
- Drink a glass of water before meals to prevent overeating.
- Avoid sugar and fried foods.
- Walk 10,000 steps daily and focus on meditation.
Nehal Kansara’s journey is a testament to the power of determination and self-belief. Her transformation story inspires many to take the first step towards a healthier, happier life. “If I can do it, you can too!” she says with a smile.
