Pranjal Pandey’s transformation is nothing short of inspiring. From tipping the scales at 154 kilos to shedding around 90 kilos over three years, she’s not just changed her body—she’s reshaped the way she views herself and the world sees her. But her journey wasn’t just about weight loss; it was a battle against societal judgment, fat-shaming, and mental resistance. For Pranjal, this was never about pleasing others—it was about reclaiming her confidence, health, and quality of life.
Pranjal emphasises that consistency was her biggest hurdle. The first few weeks and months were brutally hard, with both her body and mind resisting the change. Many quit during this phase, but she pushed past the excuses and soon noticed the positive shifts. Over time, healthy habits became part of her identity—a lifestyle, not just a challenge.
Beyond the physical struggle, Pranjal confronted a culture obsessed with judging bodies. From unsolicited advice about “looking prettier” to comments about her features being “spoiled,” she’s faced a barrage of hurtful opinions. She calls out society for treating fat people as subhuman and normalising such behaviour. Even at her heaviest, she felt beautiful and confident; the weight loss was about improving her life, not conforming to others’ expectations.
About her weight loss journey
Alongside managing cravings, Pranjal follows five habits that keep her on track. She sticks to the 80/20 rule—eating nutritious foods 80% of the time and enjoying whatever she wants the rest. Hydration is crucial, with 3-4 litres of water a day, often with electrolytes or coconut water. Daily movement is a must, whether it’s stretching, light yoga, or slow walks. She prioritises 6-8 hours of sleep each night and walks 7,000-10,000 steps a day, which she calls one of the simplest yet most effective tools. She lost 90 kilos in three years.
Pranjal emphasises that consistency was her biggest hurdle. The first few weeks and months were brutally hard, with both her body and mind resisting the change. Many quit during this phase, but she pushed past the excuses and soon noticed the positive shifts. Over time, healthy habits became part of her identity—a lifestyle, not just a challenge.
Beyond the physical struggle, Pranjal confronted a culture obsessed with judging bodies. From unsolicited advice about “looking prettier” to comments about her features being “spoiled,” she’s faced a barrage of hurtful opinions. She calls out society for treating fat people as subhuman and normalising such behaviour. Even at her heaviest, she felt beautiful and confident; the weight loss was about improving her life, not conforming to others’ expectations.
About her weight loss journey
Alongside managing cravings, Pranjal follows five habits that keep her on track. She sticks to the 80/20 rule—eating nutritious foods 80% of the time and enjoying whatever she wants the rest. Hydration is crucial, with 3-4 litres of water a day, often with electrolytes or coconut water. Daily movement is a must, whether it’s stretching, light yoga, or slow walks. She prioritises 6-8 hours of sleep each night and walks 7,000-10,000 steps a day, which she calls one of the simplest yet most effective tools. She lost 90 kilos in three years.
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