From 101.8 kg to 65 kg: How this 26-year-old man lost 36 kilos in 12 months just by following THIS diet plan
At 26, Priyansh Tiwari reached a point many silently feared, a weight of 101.8 kg, heavy not just on the scale but on self-worth. He didn’t chase abs or internet validation. His reason was simple: he wanted to like the person in the mirror again. He wanted to feel proud, not to impress others, but to respect himself. Over the next 12 months, he did what most gave up on. He transformed, not just physically but emotionally and mentally. Here’s Priyansh’s journey, in his own words.
“I didn’t want to hide anymore”
There were moments when I would look at myself and feel disconnected, like I was wearing someone else’s body. I used to avoid mirrors. Social gatherings became uncomfortable. I didn’t like how I looked, but more importantly, I hated how I felt.It wasn’t about chasing some unrealistic image. It was about reclaiming my confidence. The comments hurt, especially the one where someone said, “You look like an uncle.” That stayed with me. Not as a scar, but as a fire that kept me going.
“They laughed at me, but I didn’t argue”
When I started, people around me weren’t exactly encouraging. Some laughed, others mocked. One even said, “Mark my words, you won’t lose a kilo.”But I stayed quiet. I didn’t waste time defending my decision. I knew the change wouldn’t come overnight, but I believed in showing up every single day. That’s what I did, every morning, every meal, every rep, without skipping, without shortcuts.
“Six days of weights, seven days of commitment”
My training wasn’t fancy. It was consistent. I went to the gym six days a week. Heavy weight training formed the core of my routine, followed by 30 minutes of cardio.Sundays weren’t rest days; they were long walk days. I’d walk 7 to 8 kilometres, not just to stay active but to clear my mind.There’s a myth that the rest days are lazy days. But for me, movement became therapy. It reminded me of how far I’d come and how far I wanted to go.
“Food wasn’t my enemy, I just had to understand it”
The biggest truth I learned? Diet is not about starving. It’s about awareness.I started tracking calories and stayed in a slight deficit. My focus was clear: high-protein, moderate-carb, low-fat. No packaged food. No cheat days. Just discipline.
Here’s what my everyday diet looked like:
- 2 scoops of whey protein for muscle recovery
- 50g peanuts + 50g roasted chana for healthy fats and crunch
- 200g curd, plain and refreshing
- 1-2 besan chillas or boiled chana for variety
- A rainbow of raw vegetables: carrots, cucumber, tomatoes, beets, onions
- Watermelon, not because it’s trendy, but because it kept me full and hydrated
- 4 litres of water, every single day
- Nothing fancy. Just real food, eaten with consistency.
“36 kilos lighter, but what I gained matters more”
After 12 months, I weighed 65 kg. A 36 kg drop. But numbers only tell one side of the story.
Here’s what I really gained:
- Confidence, the kind that’s quiet but unshakable
- Self-respect, for choosing health over habits
- Energy, to do more, live more
- Mental clarity, because a healthy body hosts a sharper mind
- Those who once mocked now ask how I did it. I don’t boast. I just shared what worked: consistency and truth.
“No magic, just one honest reason”
There are too many myths out there. “Don’t eat after 6,” “Drink this and lose belly fat,” “Take this supplement.”But none of that worked for me. What worked was this: I started with a reason that was real. I wanted to respect myself again.No cheat codes, no fitness trends, no external rewards. Just one goal: to feel proud of the person I see in the mirror.If you have a weight loss story to share, send it to us at toi.health1@gmail.comThese views are not generic in nature. Weight loss results vary for individuals and the views shared in this article offer no guarantee of specific results. The content is not intended in any way as a substitute for professional advice.
