Woman with PCOS and hypothyroidism lost 17 kg in a year, see her diet and workout plan

Charu Gera loves strength training and with the help of it she lost 17 kgs

• Charu Gera lost over 17 kg with a structured plan and discipline
• Managing PCOS and hypothyroidism made her progress slower
• She stresses discipline, nutrition, and strength training for success.

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Losing weight the holistic way is the key. Charu Gera weighed 75 kg and suffered from PCOS and hypothyroidism. She first tried losing weight on her own in the year 2015. She started by introducing running and yoga to her everyday routine. Even when she started working out, she found that losing weight was still difficult. The realisation dawned on her that she needed a proper plan to get started.

Gera did credit running and yoga to helping her feel better mentally. She signed up on FITTR and this is when she was successfully able to lose over 17 kgs. Today, she weighs over 58 kg and she feels very confident in her skin. She's leaner, stronger and fitter than she ever has been.

"My journey isn’t a typical before-and-after story. It’s an after-and-after weight loss journey. I didn’t stop once I reached a good version of myself. I chose to keep evolving. What began as an effort to lose weight eventually became a commitment to build strength, discipline, and a lifestyle I could sustain long term," Gera explained.

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Weight loss journey builds confidence. It sparks a new kind of charm in a person. When a person sees reward of their hard work, they become even more committed to their fitness journey. From losing fat, seeing abs at the age of 40, to gaining strength and building endurance, Gera's resolve to staying fit grew even stronger with every small progress of hers.

PCOD and hypothyroidism slowed her down

Managing PCOD and hypothyroidism did make progress slower and frustrating for Gera. "Another big challenge for me was unlearning old habits and understanding that you can’t out-train an unplanned diet. Being consistent, especially on days when results weren’t visible, was the hardest part. You've to constantly train your mind to stay focussed on the goal," Gera shared.

Motivation Vs Discipline

If you truly want to achieve your weight management goals, then Gera believes it's not the motivation, but discipline that helps one stay on track. "I stopped relying on motivation and focused on discipline. Tracking my nutrition, strength training consistently, and seeing measurable progress helped me stay committed. Every small win reinforced the belief that I was capable of more," Gera added.

Her diet plan, nutrition and workout plan

Gera followed quantified nutrition paired with structured strength training. "Once my diet became planned and intentional, results followed. Over time, training evolved from fat loss to muscle building and performance-focused goals," she said.

Breakfast

A whole wheat bread with butter

A slice of cheese from Amul

Milk

Lunch

Mixed vegetables in olive oil

Soya chunks

Raw rice

Snacks

1 scoop of whey protein

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Dinner

1 scoop of whey protein

Dal/Rajma/Chana

Mixed vegetables in olive oil

Raw rice

Speaking about her workout plan, Gera said she includes a couple of things in the mix. From hip thrusts, bilateral leg extensions, cable bar pushdown, dumbbell stiff legged deadlifts, machine chest press, leg raises, seated machine calf raises to decline bench sit ups, she does all this and more.

Advice on losing weight the right way

Gera shared, "See, you will achieve many weight loss milestones, but what one must remember is not to get complacent at all. Don’t stop at your first “after.” Fitness isn’t a single milestone—it’s a continuous journey. Learn the basics, respect nutrition, build strength, and trust the process. Your best version keeps changing if you keep at it," she added.

FAQs on losing weight

1. What is the most effective way to lose weight?

A combination of a balanced diet, regular exercise, and a calorie deficit is the most effective approach.

2. How many calories should I eat to lose weight?

It depends on age, gender, and activity level, but creating a moderate calorie deficit is key.

3. Is it better to diet or exercise for weight loss?

Both are important—diet controls calorie intake, while exercise helps burn calories and improve metabolism.

4. How fast can I lose weight safely?

A healthy rate is about 0.5–1 kg per week.

5. Do carbs cause weight gain?

Not necessarily—refined carbs can contribute to weight gain, but whole carbs are part of a healthy diet.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.