Nutritionist lost 30kgs in just 8 months without going to the gym: 10 things that she followed religiously

Losing weight sounds like a battle of willpower, gym memberships, and endless food restrictions. But Udita Agarwal, a nutritionist, broke the stereotype with her quiet, consistent routine that led to a 30 kg weight loss in just 8 months, without stepping into a gym. Her journey didn’t involve crash diets or fancy detox kits. It was about small changes that made a big difference.


Today, Udita shares her story on social media, not as a fitness influencer showing off abs, but as a health guide reminding people that discipline, not intensity, makes all the difference. Here are the 10 honest and unusual things she followed every single day, and why they worked.


A glass of warm water with lemon before bed, not in the morning

Lemon water flushes toxins and improves digestion.
Warm water at night helps relax the stomach and improve overnight digestion. Lemon, rich in vitamin C, may gently stimulate the liver. Udita avoided drinking it in the morning when the stomach was more sensitive to acidity. This small habit reduced bloating, especially on mornings after heavy days.

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No salt or sugar after sunset

Cutting out salt and sugar reduces puffiness.
Excess salt causes water retention, while sugar spikes insulin levels, pushing the body to store more fat. Udita decided to go salt-free and sugar-free after 6 PM—not because it melts fat overnight, but because it prevented overnight bloating. This change made her face and body appear less swollen, especially in the mornings.


Evening walks instead of morning workouts

Udita didn't force herself into early morning workouts. Instead, she walked every evening for 20–30 minutes. A relaxed stroll after dinner boosted digestion and gave her a routine she looked forward to—without fatigue or soreness. It wasn't the calorie burn, but the consistency that mattered.



Dinner done by 7 PM and it was always protein-rich

No carbs at night burns fat. Udita’s dinners were light but filling—usually boiled eggs, lentil soup, grilled paneer, or tofu stir fry. Cutting out carbs post-7 PM wasn’t magic—it just prevented overeating. Protein takes longer to digest and keeps one full till bedtime, reducing the urge to snack.


Slept in a cool, dark room, always

Better sleep means better weight loss.
Sleep is often the most ignored part of weight management. Udita made her bedroom cooler, darker, and screen-free. That helped her regulate hormones like leptin and cortisol—key players in fat storage and hunger. Her sleep pattern improved and so did her weight.


Zero carbonated drinks, even diet ones

Fizzy drinks cause bloating. Carbonated beverages trap gas in the gut, leading to puffiness and discomfort. Even zero-calorie sodas mess with gut bacteria. Udita eliminated them entirely—not even sparkling water. Her digestion improved, and so did her waistline.



Green tea or ginger tea, never both

Herbal teas boost metabolism. Rather than loading on multiple herbal teas, Udita stuck to just one each night—either green tea for metabolism or ginger tea for digestion. She gave her body one clear signal instead of mixed cues. This mindful tea ritual also curbed late-night cravings.


Legs up against the wall before sleeping

The yoga pose "Viparita Karani" helps calm the nervous system, reduces water retention in the legs, and aids digestion. Udita practiced this pose every night for 10 minutes—not for weight loss, but for relaxation. The de-stressing effect helped her sleep better and reduced midnight snacking urges.


Absolutely no post-dinner snacking

Udita created a gentle fasting window of 12–13 hours—from 7 PM to 8 AM. This gave her digestive system a break and improved insulin sensitivity. It wasn’t about skipping food, but about giving the body time to reset. Over time, this habit reduced stubborn fat, especially around the belly.

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Took magnesium regularly, not as a trend

Magnesium plays a crucial role in sleep, stress relief, and digestion—all connected to weight. Udita took magnesium glycinate (on her doctor’s advice), which helped her feel calmer, sleep deeper, and avoid emotional eating. It wasn't a magic pill, but it became her silent support.

NB: This information is based on internet research and is intended for general knowledge only. It should not be considered a substitute for professional medical advice.