For Samvit Mishra, the year 2025 is about losing weight and staying fit—but not through quick fixes like crash diets or extreme workouts. Despite having a full-time job and with no gym membership, Samvit managed to lose 19 kilos in just three months. His story is a reminder that a sustainable lifestyle is enough to maintain a healthy weight for a certain age group.
“At the beginning of 2025, I found myself at 98 kg, feeling sluggish, unhealthy, and in need of a change. I knew I had to take control of my health, and rather than opting for quick-fix diets or extreme workout routines, I decided to focus on sustainable lifestyle changes. My goal was simple: lose weight in a healthy way while improving my overall well-being. By March 24, 2025, I had successfully reached 79 kg—a transformation of 19 kg in less than three months!,” Samvit told TOI Lifestyle.
We spoke to him about his incredible journey. Samvit shared the diet and fitness plan he incorporated into his daily routine that helped him to lose weight
Did you follow a specific diet?
Samvit: Rather than following complicated diet plans, I stuck to simple, wholesome, and natural foods.
- Breakfast: Fruits, cheela (gram flour pancake), poha (flattened rice)
- Lunch: Boiled broccoli, bitter gourd, besan cheela
- Dinner (early dinner): Makhana (fox nuts), Groundnut
- What I avoided: Outside food, packaged food, cold drink, milk (absolutely no fast food and no cheat days)
Focusing on home-cooked meals helped me maintain control over my calorie intake while ensuring proper nutrition.
What was your fitness routine like? How did you manage it with your job?
Samvit: While I didn’t spend hours in the gym, I ensured I remained active daily. My workout routine consisted of:
- Climbing 100 stairs daily
- 30 minutes of cycling three times a week
This combination of strength (stair climbing) and cardio (cycling) helped me burn fat efficiently without exhausting myself.
There were days I felt lazy, but I reminded myself that small daily efforts lead to big results. Climbing stairs became a habit, and cycling felt refreshing rather than a task.
How did you handle cravings?
Samvit: Initially, I craved fast food and sugary snacks. To curb this, I replaced junk food with healthy alternatives like roasted makhana and fruits. Dining out with friends and family was tricky, but I always chose healthier options and controlled portion sizes. Saying ‘no’ to unhealthy temptations became easier with time.
“This journey taught me that weight loss isn’t about extreme dieting or rigorous gym sessions—it’s about making sustainable lifestyle changes. If you’re struggling with weight loss, start with small, consistent habits. You don’t need fancy diets or expensive gym memberships—just determination and discipline,” says the 37 year old. “If I can do it, so can you!”