Achieving a healthy weight does not always require strict diets or exhausting workout routines. Sometimes, small but consistent lifestyle changes can deliver lasting results. Content creator Vimal Rajput is a living example of this approach. She recently revealed how she lost 20 pounds (around 9 kg) in just three months, without resorting to extreme measures.
In a video shared on Instagram, Vimal explained that her transformation began when she stopped obsessing over protein intake and instead focused on five foundational habits. “It’s not about eating less and moving more,” she wrote, emphasising the importance of balance and sustainability over quick fixes.
1. Prioritising Habits Over Perfection
Vimal believes that long-term success comes from building healthy habits rather than chasing perfection. According to her, rapid weight loss often leads to rapid weight regain. By allowing her body time to adapt, she created changes that were realistic and easy to maintain.
2. Following a Consistent Meal Schedule
Meal timing played a key role in her routine. Vimal follows a structured eating pattern with three meals a day and avoids late-night snacking. She maintains a 12-hour overnight fasting window, eating between 7 am and 7 pm, which helps support digestion, metabolism, and overall energy levels.
3. Practising True Hydration
Instead of loosely following the advice to “drink more water,” Vimal actively tracks her hydration. She aims for 80 to 100 ounces of water daily and drinks a full glass before meals. By adding electrolytes, she ensures her body receives essential minerals along with hydration.
4. Focusing on Sleep and Recovery
Quality sleep becomes increasingly important for weight management, especially after the age of 40. Vimal prioritises 7–8 hours of sleep each night, avoids screen time at least an hour before bed, and follows a consistent sleep-wake schedule. Proper recovery, she notes, is essential for hormonal balance and fat loss.
5. Walking Daily and Strength Training
Physical activity remains a cornerstone of her routine. Vimal incorporates 30 minutes or more of daily walking, targeting 8,000–10,000 steps. She also focuses on weight training with heavier weights, maintaining correct form to prevent injury and maximise muscle engagement. “If the weight is too heavy, you’ll cheat,” she cautions, highlighting the importance of technique.
Vimal Rajput’s weight loss journey highlights a powerful message: sustainable results come from simple, consistent lifestyle changes rather than extreme diets or shortcuts. Her experience serves as motivation for anyone seeking a healthier approach to weight loss that lasts.