From once weighing 150 kilos to losing 90 kgs, woman shares her shocking weight loss secrets that transformed her life

From weighing 150 kilos to shedding 90, Pranjal Pandey’s transformation has been nothing short of inspiring. The health influencer, who now uses her social media to motivate others, says her journey wasn’t built on shortcuts or extreme diets but on small, consistent habits. In a recent Instagram post, Pranjal shared the food strategies, mindset shifts, and lifestyle rules that helped her not just lose the weight but also keep it off.

Pranjal admitted that weight loss can feel overwhelming, especially when cravings strike. “Weight loss is pretty hard. It's mainly about controlling your food intake. But that becomes pretty hard when all you want are foods that will derail your progress,” she wrote. Her breakthrough came when she stopped treating cravings as emergencies. Instead of giving in right away, she started planning them into her meals for the next day. By budgeting calories and building her food plan around what she enjoyed, she learned how to eat chocolate cake or other indulgences without guilt. “Not restricting any food mentally takes all of its power away. If I want it, I’ll have it. I’m not bad for having something,” she added.

She also stressed the importance of distinguishing cravings from habits. Many times, what feels like a craving is actually boredom or routine eating, which, according to Pranjal, needs nothing but self-control to overcome. Her mantra: all foods fit, as long as you’re mindful and intentional.


5 non-negotiable food habits that worked for her
Beyond handling cravings, Pranjal swears by five non-negotiable habits that keep her on track even today. First, she follows the 80/20 rule—eating what her body needs 80% of the time while enjoying what she wants the other 20%. Second, she makes hydration a priority, drinking 3-4 litres of water daily, often with electrolytes or coconut water. Third, she practices daily movement, which doesn’t always mean heavy gym sessions. “Just stretching, light yoga, or slow walks on your rest days also count!” she explained. Fourth, she makes sleep a priority, aiming for 6-8 hours each night. And lastly, she credits regular walking—7,000 to 10,000 steps a day—as one of the simplest yet most powerful tools in her weight loss journey.

“Make sure you eat a balanced diet. That eliminates a lot of cravings,” Pranjal reminded her followers, while also cautioning against eating out of habit. For her, the transformation has been more about sustainability than sacrifice—a lifestyle she hopes others can take inspiration from.