Tanya Varshney is an ace fitness and motivational influencer, with over 109k+ followers, she has a loyal following who love her content related to fitness, diet, and much more.
Women Fitness India gets up close in personal with Tanya, over her journey with obesity, fitness fads, and more.
Ms. Namita Nayyar
Tanya you have shared some amazing and major fitness transformations on your social media, tell us about your journey and how did you venture into fitness?
Ms. Tanya Varshney
I have been obese person for many years of my life. I knew my health was not in a good condition and I had to do something about it and tried multiple things but always struggled with consistency and knowledge. When the lockdown was imposed, I finally decided that I will do something about my health, and this time with zero expectations and more actions.
I started with setting small, realistic, and achievable daily goals like drinking 3 liters of water, walking for 15 mins, replacing one meal with one nutritious meal in a day, and then replacing all the meals with nutritious ones eventually. With time I leveled it up by increasing the intensity of my workouts and studying more & gaining knowledge about nutrition and what’s the basic science behind fat loss. I followed the routine religiously for a month and I became addicted to it and this fitness regime. The more I worked out, the more I started craving it. I saw the results and lost a good amount of weight which motivated me to do even more and push myself harder.
FULL INTERVIEW ON NEXT PAGE!
This interview is exclusive and taken by Namita Nayyar, President of womenfitness.org, and should not be reproduced, copied, or hosted in part or full anywhere without express permission.
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Ms. Namita Nayyar
You also share fitness programs and diet schedules on your social media and tell us about that.
Ms. Tanya Varshney
After my transformation, I started posting pictures and videos of my journey on Instagram. People watched me as their inspiration and source of motivation, it helped them in getting their health on track and I got the motivation to do better & inspire more people, change and add value to their life. I started sharing more and more of my experiences on this platform and my knowledge.
When I changed my life 360 degrees on my own and saw the positive impact this fitness and health regime brought in my life, that is when I knew that I wanted to give this happiness to other people and help them in bettering their lives. I did everything on my own from figuring out what calories are, what works for you, what doesn’t work for you, and what would be a wrong path and a right one.
I know what are the challenges when you want to lose weight and how to overcome them. Sometimes I laughed at my fitness programs to assist people in achieving their fitness goals.
Ms. Namita Nayyar
How do you manage your professional life along with fitness as a parallel career? Do you plan to be a full-time fitness influencer in the future?
Ms. Tanya Varshney
This is a tricky thing but I try my best to manage it all. I enjoy working on these goals and that is how I constantly come back with more excitement. Therefore I keep my weekdays for my office work, and weekends for shooting content or outings. I manage my clients throughout the week as and when required.
I would love to turn my passion into professional life. Nothing better than that. I really enjoy my fitness regime and if I’ll get more time for it I’m sure I will do a lot of things.
Ms. Namita Nayyar
Do you follow any special diet? 5 changes in your diet that made a major difference
Ms. Tanya Varshney
No, I don’t follow any specific/fancy diet. I eat my regular typical Indian meals, just a few changes in my existing diet to make it a balanced nutritious meal.
The 5 changes that I have made to my diet are:
a) The first and most important thing I did was focus on a Protein rich diet. I prioritize it in every meal and make sure that I hit my target by the end of the day.
b) I have started controlling the portions of everything I eat. I mindfully take the quantity of everything in my plate to make it a balanced meal. Portion size matters a lot.
c) I prefer to snack on nutritious options like roasted makhana, chana, peanuts, and dry fruits.
d) I drink a glass of water before every meal, this helps in preventing me from OVEREATING.
e) I plan my meals in advance so that there’s no hindrance when I’m hungry at any time of the day because I would know what to eat and it helps me in keeping my diet on track.
Ms. Namita Nayyar
What comprises your fitness routine? How many times a week do you work out?
Ms. Tanya Varshney
My fitness routine is a mix of weight training, bodyweight training, and cardio which is mainly walking a minimum of 10k steps each day.
I work out at least 5 times a week and I’d necessary take breaks in between if my body demands.
Ms. Namita Nayyar
5 home workout exercises you would suggest for a quick session when running late?
Ms.Tanya Varshney
- * Lunges
- * Squats
- * Push-ups
- * Plank dips
- * Burpees
Ms.Namita Nayyar:
5 weight loss myths that busted when you started your weight loss journey?
Ms. Tanya Varshney
“YOU NEED TO STARVE TO LOSE WEIGHT ”- You do not have to starve as it will hamper your metabolism, and put you in a deficiency of nutrition. Crash diets are unlikely to result in long-term weight loss. In fact, they can sometimes lead to longer-term weight gain. The main problem is that this type of diet is too hard to maintain. When you follow a well-balanced diet plan you don’t have to starve yourself to lose weight. In fact, the more quality food you eat the fuller you feel and lose weight In a healthier manner.
* CARBS MAKE YOU PUT ON WEIGHT-Eaten in the right quantities and as part of a balanced diet, carbohydrates will not, on their own (that is, without butter, creamy sauces, and so on added to them) lead to weight gain. Eat whole grain and wholemeal carbohydrates such as brown rice and wholemeal bread, and potatoes with the skins on to increase your intake of fiber, and don’t fry starchy foods when trying to lose weight.
* SKIPPING MEALS IS A GOOD WAY TO LOSE WEIGHT – Skipping meals is not a good idea. To lose weight and keep it off, you have to reduce the number of calories you consume and increase the calories you burn through exercise. But skipping meals altogether can result in tiredness and may mean you miss out on essential nutrients. You will also be more likely to snack on high-fat and high-sugar foods, which could result in weight gain.
* A lot of junk food is marketed as healthy. Examples include low-fat, fat-free, and processed gluten-free foods, as well as high-sugar beverages. You should be skeptical of any health claims on food packaging, especially on processed items. These labels usually exist to deceive – not inform. Some junk food marketers will encourage you to buy their fattening junk food. In fact, if the packaging of a food tells you that it’s healthy, there’s a chance it’s the exact opposite.
* YOU ONLY NEED TO DO CARDIO – No, you don’t need to do cardio to lose fat. Weight loss, including fat reduction, is typically caused by a calorie deficit: slashing your calorie intake, increasing the number of calories burned, or both. That said, cardio will help you burn calories more quickly, increasing your fat loss potential.
Ms.Namita Nayyar:
Lastly, what are your goals for the upcoming months?
Ms.Tanya Varshney
My goals for the upcoming months are
a) I’m focusing on building muscles and working on my strength.
b) To enhance the quality of my lifestyle.
c) I want to help at least 10 people get their health on track and transform them before this year ends.
d) Try to create more quality content for Instagram.
Know More About Tanya Varshney
This interview is exclusive and taken by Namita Nayyar, President of Women Fitness.