From 46 kg to 64 kg: How a Slim Girl Transformed Into a Toned Fitness Inspiration

Sonia Khatri’s fitness journey is an inspiration for girls looking to gain weight healthily and achieve a toned physique. Once weighing just 46 kg, Sonia focused on proper nutrition, a calorie-surplus diet, and regular strength training to increase her weight to 64 kg while building a strong, toned body.

Sonia followed a calorie-surplus diet—consuming 500–700 calories above her daily requirement—which provided her body with extra energy for healthy weight gain. Her meals included high-protein foods like eggs, chicken, paneer, and lentils, complex carbohydrates such as rice, oats, and potatoes, and healthy fats from ghee, butter, and olive oil to support muscle growth and overall nutrition.

Her daily routine started with warm water in the morning to boost metabolism. Breakfast often included vegetable-stuffed parathas with yogurt or a high-calorie shake made of milk, oats, banana, and peanut butter. Mid-morning snacks included fruits or nuts, lunch featured roti or rice with dal, seasonal vegetables, and a spoon of ghee. Evening snacks were protein smoothies or peanut butter toast, while dinner resembled lunch but lighter. Before bed, she consumed warm turmeric milk with crushed almonds for better muscle recovery.

Key tips from Sonia:

• Drink liquid calories through shakes and smoothies to increase intake easily.
• Include strength training 3–5 days a week, focusing on compound exercises like squats and deadlifts.
• Ensure adequate sleep (8 hours) for muscle recovery and hormonal balance.
• Maintain consistency; even on rest days, meet your calorie targets.

Sonia emphasizes that every body is different, so diet and workouts should be tailored individually. Balance and post-workout protein are crucial for healthy weight gain and muscle building.

Disclaimer: This article is for general information. The diet and workout plan mentioned may not suit everyone. Consult a nutritionist or fitness expert before following it.