What this woman ate to lose 30 kg after C-section

A social media content creator shares how she was able to shed about 30 kg. Her secret? Sticking to simple home-cooked meals and home workouts. Scroll down and take a look at her meal plan.This woman lost 30 kgs in about 8 months with simple home cooked meals (Photo: Punam Sabba/Instagram)New Delhi,Oct 12, 2026 15:08 ISTBetween deciding what to eat and finding time to exercise, weight loss can feel like a full-time project. And if you’re navigating motherhood after a C-section, there is already plenty competing for your time.For Punam Subba, the approach stayed close to home, quite literally. Subba is a social media content creator who documents her weight-loss journey and regularly shares the fitness and diet routine she says helped her lose fat. She claims to have lost 30 kg after a C-section and recently shared a glimpse of what she eats in a day. According to a question in her comment section, she managed to achieve this in a span of about eight months.She credits home workouts and her diet for the change, saying she neither went to the gym nor followed a fancy eating plan.Weight-loss diet post C-sectionSubba begins her morning with hot water, followed by an hour of exercise at home. Breakfast: Poha gets a protein-focused addition with soybeans and whole gram. She follows it with a cup of green tea without added sugar.Mid-morning: She has a serving of fruit before lunch. Lunch: Her plate includes rice, bhindi (ladyfinger) and fish. For vegetarians, she suggests paneer as an alternative to fish. She also recommends keeping the rice portion smaller and adding more vegetables.Rice, then, has not been shown the door. It remains part of her meals, alongside vegetables and a protein source.Evening: There is room for chai, too, but sweetened with jaggery.Dinner: Her evening meal features soya chunks, gram and oats, a combination she describes as high in protein.But this is not all. There are a few other lifestyle changes in her routine that support her journey to shed kilos.She also says she drinks around three litres of water throughout the day. Before dinner, she has what she calls “ghee water”, which she believes helps prevent bloating and gas.Towards the end, Subba shares another tip: having green tea or coffee when cravings strike.However, her experience should not be read as advice to replace food with a drink whenever you feel hungry. Weight management involves more than any one food or drink. A balanced eating plan, regular movement and habits you can sustain all play a role.After a C-section, recovery comes first. Check with your doctor before returning to exercise, and build up gradually based on how you are healing. An hour-long workout may be part of Subba’s current routine, but your starting point and pace could look very different.What makes her story relatable is the familiar food on her plate and the fact that she exercised at home. Real-life stories like Subba’s can offer a little motivation, especially on days when getting started feels like the hardest part. They’re a reminder that working towards your goals can begin at home, with familiar meals and a routine you can stick to.Having said that, an individual's nutritional needs, recovery and results may differ, so seeking personalised guidance before embarking on a weight loss journey, especially after childbirth, may be worth it.- Ends