The story of Sunanda is a true testimony that small, consistent efforts can help significantly transform one's health scenario. At 55 years old, she lost 9 kilograms and reduced her weight from 70 kg to 61 kg. Not only did she succeed in reducing her borderline sugar levels but also lived a healthier, happier life. And above all, her story brings home the message that real transformations do not necessarily come in a dramatic manner but only if one is willing to work toward it patiently.

Sunanda's story begins with a wake-up call on health. Her sugar levels were really high, and she often felt lethargic. Wanting to be in control, she made slow changes to her life, showing that it's never too late, even at 55 years old, to begin caring for health. Her sugar levels are now well under control, and she is feeling much more energetic, clear-minded, and healthy in general.

Sunanda started working on her diet, deciding to upgrade her food choices as she began adding salads and proteins to every meal that she prepared. "Including proteins in my diet helped me feel full for more extended periods and boosted my metabolism," she said. Further, she stopped taking tea and coffee, which settled her energy levels and improved general well-being.

Mindful eating became another cornerstone in her journey. She started observing a regular eating schedule, to ensure that she ate timely and reduced the portion sizes as much as possible. "I realized that eating less and not overeating helped my cravings and kept me feeling energized throughout the day," Sunanda explained.

She also maintained a regular routine of exercise. Yoga became her favorite exercise and helped her improve flexibility and calm the mind. She added this to her daily routine, walking 8,000 to 10,000 steps every day and taking a 15-minute walk after each meal, which not only burned calories but also enhanced digestion. "Walking after meals became a ritual for me; it was a simple yet effective habit," she said.

Sunanda also focused on her inner well-being by adding meditation to her daily routine. This helped her reduce stress and stay focused on her health goals. "Meditation brought a sense of calm and clarity to my life, which kept me motivated throughout this journey," she added.

Sunanda's experience highlights actionable strategies anyone can adopt:

Adding protein and salads to meals is a game-changer. Proteins help maintain muscle strength, while salads provide fiber for improved digestion and satiety.

Consistent physical activity, like yoga and walking, enhances weight loss while improving overall health. Walking after meals is particularly beneficial for stabilizing sugar levels.

Simple habits like eating smaller portions on time, reducing stimulants such as tea and coffee, and walking after meals can be very rewarding in the long run.

Meditation or other relaxation techniques will improve mental health, decrease the tendency to retain fat in stress situations, and help one meet his or her long-term goals.

Weight loss is not about quick fixes but about creating sustainable habits. The goal isn't just to lose weight; it’s to change your lifestyle one day at a time as shared by Saurabh Bothra, Yoga Instructor, CEO at Habuild. Here's how focusing on consistency over intensity naturally leads to results:

- Track habits, not weight; instead of being preoccupied with the scale, emphasize daily habits like yoga or walking or strength training.

- Group challenges or session can motivate and help accountable.

- Patience is a virtue and the weight gain over years is not a loss in weeks. The emphasis needs to be on steady progress, not some instant results.

Pursue holistic health goals, such as improving your family's well-being, to stay motivated for life.

Sunanda's journey is a proof that with determination, even small changes can make a big difference. Her story encourages us to start where we are, make sustainable adjustments, and stay consistent. Whether it's introducing healthier meals, practicing yoga, or taking mindful walks, these steps can pave the way for a healthier, happier life.

The key is to embrace the mentality of lifetime healthy living rather than desiring short-term success. Sunanda's experience stands as testament that the reward is worth the effort.

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