Ritika Langer from North London shed 1.7st in just three months after giving birth by working with a personal trainer and following a tailored workout and nutrition plan
09:50, 19 Mar 2026Updated 10:59, 20 Mar 2026
One mum has transformed her body (Image: Ritika Langer, Ultimate Performance)
“I’ve always been slim but falling pregnant and having a baby during the pandemic absolutely devastated me,” recalled Ritika Langer from North London. “I was scoffing loads of junk and I couldn’t recognise the person staring back at me.”
Merely four months after giving birth, Ritika signed up with Ultimate Performance for personal training sessions after reaching the “heaviest” weight of her entire life. During this journey, the mum dropped an impressive 1.7st (11.3kg) of body fat – and this is exactly how she achieved it.
When she first began training, Ritika admitted she had “lost confidence” in herself and “didn’t know what type of exercises” were appropriate for her situation.
Beyond that, she acknowledged her ” diet was all over the place” – severely limiting calories throughout the week only to gorge on takeaways come the weekend because she felt “perpetually hungry”.
“I had been programmed to believe that fats and carbs were the enemy, so would cut them out for four to five days… I had no real structure or nutritional knowledge,” Ritika previously told the Express.
She continued: “When I saw that a female celebrity on social media had completed a transformation after giving birth it made me believe that it might be possible for me, too, with a bit of help.”
Twelve weeks following a Caesarean delivery, Ritika got the green light from doctors to begin her fitness regime. “I was aware that my body had undergone massive abdominal surgery, so there were certain exercises that scared me,” Ritika shared, but her personal trainer, Marianne, reassured her that everything would be fine with the proper form.
Ritika with her Ultimate Performance trainer Marianne(Image: Ritika Langer, Ultimate Performance)
Ritika explained: “The correct technique […] will strengthen rather than damage your body; picking up heavy weights doesn’t intimidate me anymore and that’s a great feeling.
“Marianne built me a bespoke plan to build my strength up gradually. With each exercise, we worked on nailing my technique and then increased the weights week by week.
Ritika Langer has toned up significantly since working out with her personal trainer(Image: Ritika Langer, Ultimate Performance)
“We had some dumbbell exercises like chest press and split squats and some machine-based exercises such as leg press and hamstring curls.”
Whilst Ritika acknowledged it requires “a lot of hard work” to shed the pounds, she recognised that her body “did get used to the movement patterns and lifting weights” – and she “grew to love it”.
Ritika was taught how to lift weights safely following her C-section(Image: Ritika Langer, Ultimate Performance)
“The training never became ‘easier’ as my trainer was always challenging me and making my plan harder,” Ritika added, revealing she completes three full-body sessions weekly and targets 10-15,000 steps each day.
Ritika disclosed: “One of my biggest lessons from Ultimate Performance [UP] is that without balanced meals a ‘diet’ won’t be sustainable.
“I am no longer scared of carbs and fats because I know that my body needs them for my health and performance, [and] I use the UP app to track my meals and I enjoy planning out my week to hit my nutrition targets.”
Ritika’s typical daily meal plan:Lunch: salmon with Potatoes and mixed saladSnack: protein ShakeDinner: chicken Breast, stir fry vegSnack: 0% Greek yoghurt with berries
But that’s not all she achieved: “My confidence has definitely improved, and I feel like me again. I have more energy for work and for my family which is the most important thing.
“I also do feel my overall posture has improved,” she added. “I am the strongest I have ever been and am very proud of being a fit mother. I feel like a completely different person. My confidence and physique have improved hugely, and I feel like the best version of myself for my family and workplace.”
Before embarking on a fitness and diet transformation, please consult your GP or medical professional if you have recently given birth.