Kopal Agarwal, a 24-year-old student living in the UK, lost 40 kilos by eating home-cooked meals and exercising regularly. She went from 101 kg to 62 kg and shared her weight loss journey on social media. Agarwal’s story quickly gained attention online as she revealed her diet and workout routine, emphasizing that she avoided fad diets or expensive supplements. Instead, she focused on wholesome meals and staying active.
She encourages others to start with small changes and says that setting simple goals like doing any workout for a week, cutting out sugar completely, avoiding junk food, and drinking more water can bring visible changes in just one week and help make fitness a healthy habit.
In her diet, Agarwal prioritizes protein, especially for breakfast. Her usual meals include roti with five egg whites, poha with paneer slices, or a high-protein yogurt bowl with fresh seasonal fruits. She eats light, hydrating snacks such as watermelon, strawberries, black coffee, or coconut water between meals to avoid overeating and prevent sugar crashes. For lunch, she chooses filling and nutritious options like chicken with green vegetables, khichdi with curd, or paneer bhurji with vegetables, all rich in protein to help keep her full and reduce cravings. In the afternoon, she drinks green tea, which contains compounds that may boost metabolism and aid fat loss according to research. Agarwal prefers light dinners such as sautéed paneer with vegetables, chicken with salad, or egg bhurji to avoid putting strain on her digestive system at night.
By following this simple diet plan combined with regular exercise, Agarwal lost 40 kilos and improved her overall health. She hopes her story inspires others to make small changes and adopt healthier lifestyles.
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