No Gym, No Crash Diet: How a New Mother Lost 21 kg in 10 Months

New Delhi: After her daughter was born, 30-year-old Smarica Pant found herself struggling with extra weight. Her body had gone up to 81 kg and she felt less energetic and confident than before. Instead of chasing quick fixes or fitness fads, she chose a steady, disciplined approach that helped her drop about 21 kg in roughly 10 months, without gym workouts or crash diets. 

Why did she decide to act?

Smarica says the decision came from daily discomfort rather than pressure to look a certain way. Simple tasks felt exhausting. Clothes no longer fit. Most importantly, she wanted to feel healthier while raising her child. She waited three months after delivery to let her body recover before starting any weight-loss effort.

Did she try workouts first?

She attempted home workouts but soon realised they were difficult to maintain. Sleepless nights, childcare, and household responsibilities left little energy. Instead of forcing a routine she couldn’t sustain, she shifted her focus to food and daily habits.

What changes did she make to her diet?

Smarica began by educating herself. She read about calories, portion sizes, and basic nutrition. There was no paid diet plan. No detox drinks. She simply cut down on junk food, sugary items, and late-night snacking. White rice was replaced with brown rice and quinoa. Breakfasts became lighter, usually boiled eggs or overnight oats. Fried snacks gave way to roasted chana and makhana. She ate home-cooked food and learned when to stop.

Did she follow fasting?

Intermittent fasting became a key part of her routine. She started with a 14-hour fasting window and gradually extended it to 18 hours. The adjustment wasn't easy, but over time, she says, it helped control unnecessary eating and improved her awareness of hunger.

What made the biggest difference?

According to Smarica, consistency mattered more than motivation. There were days when progress felt slow. But she didn't quit. She focused on small, repeatable habits rather than quick results. The weight came down gradually, but steadily.

What can others learn from her journey?

Her story highlights a simple truth often lost in fitness trends, sustainable weight loss doesn’t need extremes. Mindful eating, patience, and realistic routines can deliver results, even for those managing busy lives and family responsibilities.

Today, Smarica says the biggest reward isn’t the number on the scale, but feeling stronger, more confident, and in control of her health again.