Whether you want to lose weight, get back in shape or simply become fitter and stronger, the weight loss journey of 38-year-old Dr Neha Gaur is bound to inspire you. After Neha gained a lot of weight post her second delivery, she started struggling with a host of health conditions. Her weight loss journey is an example that almost everything is possible in life, you just have to be dedicated enough! Read on.

Name: Dr Neha Gaur


Occupation: Physiotherapist & Certified fitness trainer

Age: 38 years

Height: 5 feet 1 inch

City: Ghaziabad


Highest weight recorded: 73 kg


Weight lost: 25 kgs

Duration it took me to lose weight: 7 months

The turning point: I had slowly gained a lot of weight post my second delivery in the year 2015 as I weighed 75 kilos. Along with all the extra kilos, I also started encountering a series of health issues including high thyroid levels and low vitamin D levels.

Gradually, my weight, the health issues I was suffering from along with my physical appearance, started impacting my mental health. I had reached a point where I started neglecting the nutritional needs of the body and resorted to all sorts of junk food. It was especially hard for me as I was a physical therapist as well as a fitness trainer and people had started judging my appearance and fitness levels.

I realised that it was high time and I needed to respect my body enough to take care of it. I started bringing in discipline in all aspects of my life, starting from January 2020 and results are here for everyone to see.

My breakfast: Wheat flakes, sugar-free muesli with low-fat milk along with a source of protein like egg whites, sprouts and moong dal cheela.

My lunch: I swear by portion control. My lunch included dal (pulses), vegetables, a big serving of salad, chapati, a portion of curd, a small portion of rice and something sweet at the end.

My dinner: I make sure I only eat proteins in my dinner and no carbs. So, I stick to vegetables and fruits.

Pre-workout meal: I choose between fruit, almonds, anjeer, prunes and roasted seeds. I have a cup of green tea or a black coffee along with my pre-workout meal.


Post-workout meal: Protein shake


I indulge in: A cup of hot coffee with low-fat milk, cookies and home-cooked, lightly-fried meals.

My workout: I work out for 6 days a week for at least 1.5 hours every day. My workout routine consists of upper body and lower body exercises and core strengthening routines. I stick to HIIT twice a week and do power yoga once a week.

Low-calorie recipes I swear by: Bottle gourd steamed dumplings

Fitness secrets I unveiled: If you are on a journey to lose weight, get back in shape or even to reclaim your fitness levels, consistency with respect to your diet and workout routine is the most important step. Additionally, make sure to take proper rest and sleep well as they play a pivotal role in taking care of your mental and physical well being.

How do I stay motivated? When you start taking care of your body, you are bound to notice big and small changes in terms of your physical and mental strength. Also, the size of my clothes changed from XL to S, which also keeps me committed to this journey.

How do you ensure you don’t lose focus? I make sure to monitor my weight regularly as it helps me to track my weight loss journey and stay focused. Also, the reactions from the people around lift my spirits and ensure that I continue giving 100 per cent efforts.

What’s the most difficult part of being overweight? Being a physical therapist and fitness trainer, I was struggling to juggle between my professional and personal life. There was a time when people had started commenting and judging my appearance and fitness levels with respect to my profession.

What shape do you see yourself 10 years down the line? I want to get stronger and fitter while maintaining my current body weight (49 kilos).


What are the lifestyle changes you made? When I decided to take care of my body, I knew it would be only possible through a disciplined lifestyle. So, I included healthy home-cooked meals and chalked out an active daily routine for myself.

What was the lowest point for you? It was undoubtedly the craving for sweets and eating outside food.


Lessons learnt from weight loss: Contrary to popular opinions, I believe that losing weight is not just about your physical appearance, but it has more do with boosting your confidence and self-esteem. It also helped me strike the right balance between my professional and personal life as I had more energy and dedication. Lastly, it is true when they say that age is just a number and nothing is impossible if you are determined enough.


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