28 October 2026 Punjab Khabarnama Bureau : A woman who reportedly lost 6 kilograms in two months has shared the four habits she followed during her weight-loss journey. Her approach includes increasing protein intake, reducing portion sizes, walking on an incline and performing strength-training exercises at home.
Rashmi Yadav shared her experience on social media, explaining that she focused on simple changes rather than following expensive or complicated diet plans. Her journey has drawn attention to practical lifestyle habits that may help people work towards their fitness goals.
According to a report published by NDTV Health on October 27, 2026, Yadav said she had increased her protein intake and gradually adjusted her food portions while incorporating exercise into her routine.
1. Increasing Protein Intake
Yadav said she began paying more attention to the amount of protein in her meals. Her reported routine included three egg whites at breakfast and three at dinner, with paneer replacing eggs on Tuesdays and Thursdays.
Protein is an important nutrient for maintaining muscle and supporting several essential functions in the body. It can also help people feel fuller for longer, potentially reducing hunger between meals and making it easier to manage overall food intake.
People who do not eat eggs can obtain protein from foods such as paneer, tofu, lentils, beans, chickpeas and soy products. Including a variety of protein-rich foods as part of a balanced diet can help meet individual nutritional needs.
However, the amount of protein a person requires depends on factors such as body weight, age, activity level and health status. Eating six egg whites is not a universal requirement for losing weight, and a balanced diet should include other essential nutrients as well.
2. Creating a Gradual Calorie Deficit
The second habit Yadav highlighted was reducing portion sizes. She suggested making small adjustments to regular meals rather than adopting an unnecessarily restrictive diet.
Weight loss generally occurs when a person consistently consumes fewer calories than their body uses. This is known as a calorie deficit. Over time, the body uses stored energy, which can result in a reduction in body weight.
For example, someone who regularly eats three rotis with a meal might consider whether a slightly smaller portion, alongside vegetables and an adequate source of protein, better suits their energy needs. The appropriate portion will vary from person to person.
Experts generally encourage sustainable changes instead of extreme calorie restriction. Eating too little can make it difficult to obtain sufficient protein, vitamins, minerals and other nutrients. It may also increase hunger and make a weight-management plan harder to maintain.
The goal is to establish eating habits that support health and can be followed consistently over time.
3. Walking on an Incline
Incline walking was the third habit in Yadav’s routine. Walking uphill or using a treadmill with an incline increases the physical effort required compared with walking on a flat surface at the same speed.
This form of exercise engages muscles in the lower body, including the glutes and calves, and can increase energy expenditure. It may be a useful option for people who want to add cardiovascular activity to their routine without immediately undertaking high-impact workouts.
Beginners can start with comfortable walking sessions and gradually increase the duration or incline as their fitness improves. People who experience joint pain, balance problems or other health concerns should choose an appropriate activity level and seek professional guidance when necessary.
Incline walking can contribute to weight management, but the number of calories burned depends on factors including body weight, walking speed, incline and exercise duration.
4. Strength Training at Home
Yadav also described performing strength-training exercises at home using dumbbells. She said she wanted to maintain muscle while losing weight and reduce concerns about loose skin.
Strength training can help preserve lean muscle mass during weight loss and improve strength and physical function. Exercises using dumbbells, resistance bands or body weight can be adapted to different fitness levels.
Maintaining muscle is important because weight loss does not always involve fat alone. Without appropriate nutrition and physical activity, some muscle may also be lost during a calorie deficit.
However, strength training cannot guarantee that loose skin will be prevented. Skin changes depend on several factors, including the amount and speed of weight loss, age and skin elasticity.
Yadav also suggested considering thyroid and polycystic ovary syndrome (PCOS) testing. These conditions can affect aspects of health and, in some cases, weight management. Testing should be guided by symptoms and a healthcare professional’s assessment rather than undertaken automatically by everyone trying to lose weight.
Sustainable Habits Matter More Than Quick Results
Yadav’s reported experience highlights four practical approaches: eating adequate protein, adjusting food portions, walking at an appropriate intensity and incorporating strength training.
However, her individual results cannot guarantee that another person will lose the same amount of weight in the same period. Healthy weight-loss progress varies depending on starting weight, diet, physical activity, sleep, medications and underlying health conditions.
People seeking to lose weight should focus on balanced nutrition, regular movement and realistic goals. Anyone with an existing medical condition or a history of disordered eating should consult a qualified healthcare professional before making major dietary or exercise changes.
The key takeaway is that no single food or workout guarantees weight loss. Consistent, personalised habits are generally more useful for long-term progress than extreme diets or promises of rapid results.