She lost 18 kilos at home, without a gym. Her secret is very simple and going viral

Who says you need fancy equipment or a pricey gym membership to get fit? Aryaa Arora, a popular content creator in her 20s, is proving that all it takes is consistency, a pair of dumbbells, and a bit of self-awareness to transform your health. In a series of Instagram posts and videos, Aryaa recently opened up about her impressive 18-kilo weight loss journey—done entirely from home—and broke it down into actionable steps for her growing community.

Aryaa’s approach wasn’t built on crash diets or punishing routines. Instead, she relied on structure, simplicity, and sustainability. She began by calculating her Basal Metabolic Rate (BMR)—a metric that helps determine daily calorie needs—using a simple ChatGPT prompt. From there, she designed a routine that combined mindful eating with efficient training.

Portion control

One of her key food strategies was portion-balancing. Aryaa recommends dividing your plate as follows: 40% protein, 30% fibre, 20% carbs, and 10% healthy fats. “No cutting, just balancing,” she emphasised in her post, making it clear that restrictive eating isn’t the solution—awareness and moderation are.

Weight training
In terms of workouts, Aryaa, in a separate post, revealed that her training required nothing more than two dumbbells. “I started with 2.5 kg, then switched to 5 kg,” she shared. Her routine involved strength training four times a week, cardio twice, and daily walks—a well-rounded mix designed to burn fat while building muscle. And if you’re wondering about discipline, she admits that it will be difficult at first, but consistency, according to her, is the key.


Calorie tracking
She also stressed the importance of calorie tracking—but only for awareness, not obsession. “Do it for just 7 days to understand your intake,” Aryaa advised, encouraging followers to treat tracking as a learning tool rather than a rigid rule.

Mental health for weight loss

The influencer didn’t stop at just food and fitness. In a holistic twist, she touched upon the role of mental health in weight loss. Her advice? Journal, meditate, and practice gratitude—simple practices that can regulate hormones and reduce stress-induced cravings.