Real Life Weight Loss: Woman Sheds Nearly 30 Kg After Fixing Her Sleep Routine

Real life weight loss story: While you need consistency and dedication to lose weight, a nutritious diet—along with major lifestyle changes—plays a big role in helping you get into shape. And so, for all

those ready to tick these boxes. Doctor and entrepreneur Bhawana Anand is a living example. Bhawana lost around 30 kilograms in three years, slowly and consistently, from weighing 84 kg in December 2022 to 56.6 kg in 2025. There are three major changes she made to her daily routine, which helped her achieve the ideal weight. “These three habits changed my life. No hacks, just small steps every day,” she wrote on her Instagram post, where she regularly posts ways to become fit.

How did Bhawna lose weight?

For Bhawna, losing weight was not as big a task as was the thought of maintaining it. “In one of my videos, a lot of you asked me how I transformed. So here we go. I will share three points that I follow. This was not a shortcut; it was a lifestyle shift, and I am still showing up every day,” she said. Bhawna said that apart from taking care of her diet and regular workouts, she also changed her lifestyle, which majorly included her sleep patterns.

Followed a sleep routine

Bhawana attributes a big part of her weight loss to following a proper routine, which she claims has been a "game-changer" for her. “Sleeping early, eating dinner early, and waking up early helped my body follow a set routine and work like a machine,” she said. A consistent sleep routine significantly supports weight loss by regulating appetite hormones, boosting metabolism, improving energy levels, and reducing stress, which collectively lead to decreased caloric intake and healthier food choices. Experts recommend aiming for at least seven to nine hours of quality and uninterrupted sleep, which helps establish a regular bedtime. A balanced internal clock is a must for giving your body adequate time to rest and rest, reducing late-night cravings, and supporting your body's natural fat-burning processes.

Resistance training

Bhawana believes that resistance training with progressive overload has been one of the major reasons why she has been able to maintain the lost weight as well. "I track my workouts, and that helps me progress over time," she shared. Resistance training aids your weight loss by building muscles, which increase your resting metabolic rate, helping your body to burn more calories at rest and throughout the day. It is also instrumental in reducing visceral fat and balancing insulin sensitivity, which controls blood sugar levels. Also, experts say that your body continues to burn calories after a resistance training session to recover and repair muscle tissue.

Protein-loaded meals

According to Bhawna, eating protein-loaded meals daily helps in muscle growth and recovery and provides overall nutrition balance. Protein-rich foods like paneer, chicken, tofu, and beans. Yes, protein-loaded meals help with weight loss by increasing feelings of fullness, boosting your metabolism, and helping to preserve muscle mass while you lose fat. Protein takes more energy to digest, signals fullness hormones, and stabilises blood sugar, all of which contribute to a reduced calorie intake and a healthier body composition over time.