Teacher shares how a routine check-up at school was a wake-up call—and how she went on to lose 10 kilos in just 6 months

For Sushma Pathare the realization that she is overweight came when a routine check up was happening at the school and she was curious enough to check her own body mass index. To her surprise, she was overweight by 15 kilos. "I was shocked to know that I was 15 Kg overweight as per BMI. I decided to work on this. This was the turning point in my life," says the physical education teacher.


The 46 year old spoke to TOI Lifestyle about her weight loss journey. "Fitness can be gained at any age. You need to be focused, consistent in exercise, nutrition and weight tracking. Starving does not help. Eating the right thing, at the right time, in the right quantity helps. You need to be patient with your cravings. Learn to say no to junk, sweet, munching, over eating," she has an inspiring message for all.


Did you follow any specific diet?

My breakfast consisted of herbal drinks, fruits, soaked nuts, and muesli. For lunch I ate boiled sprouts, soya chunks, buttermilk, and salads. For dinner I opted for zero oil food like roti and veggies. My pre-workout meal was light like flattened rice or poha and fruits and post-workout I ate veggies chapati / roti/ jowar bhakari.


I indulged in a full meal including rice, milk shakes, shev puri, chikki, and ice cream on cheat days.


Low-calorie recipes I swear by: moong cheela, boiled sprouts with veggies, soya chunks, salads

Do you have a regular workout routine?

My workout comprises abs workout, strength training, yoga.

Would you like to share your fitness secrets?

• Fitness secrets I unveiled: No munching , let it be any small quantity.
• If you feel hungry, drink water and check if it is thirst.
• Keep carbs , sugar low.
• Exercise regularly.
• Don’t starve.
• Check weight regularly.
• Compensate the cheat diet with more exercise.
• Do not eat sweets at the beginning of the day . Even if you wish to eat , eat it after your meal.
• Eat home made food.

What’s the most difficult part of being overweight?

Movements get restricted , energy is low, clothes don’t fit, people make fun of you.


What was the lowest point for you?

Menopause disturbing my routines of sleep and exercise was the lowest point for me.


How do you stay motivated?

• I tell myself -Listen to your body everyday. What is your face telling you?What is your shape telling you? What are your clothes telling you about your body? How are you feeling inside ? Physically emotionally
• Your body should not give you any signs of pain, discomfort. If these exist, give them attention, give them time, treat them, heal them.
• Use positive affirmations like:
• You deserve it. If not you , then who. You are the closest to yourself and the first person responsible for your wellbeing.
• Have positive self talk, have self love.

How do you ensure you don’t lose focus?


I do a lot of positive self talk. As my goal is staying and looking ,fit and healthy. It is a very visible thing. I keep small goals . If not 30 mins 5 days, then at least 20 mins 6-7 days. Weight should not fluctuate beyond 1 Kg. Check weight consistently.


What shape do you see yourself 10 years down the line?

I will be able to maintain my BMI with less muscle loss. I will be able to do all my chores independently.


What are the lifestyle changes you made?

Mostly eating at home; avoiding junk food, sweets and rice. Daily exercise routine. Checking weight regularly. Never eat till you feel too full.


If you have a weight loss story to share, send it to us at toi.health1@gmail.com These views are not generic in nature. Weight loss results vary for individuals and the views shared in this article offer no guarantee of specific results. The content is not intended in any way as a substitute for professional advice.