This picture: In every conversation, a man is subject to criticism due to his excessive weight. ‘Why don’t you do anything about your weight?’ How is there a possibility of feeling about it? It goes without saying that it can break someone’s confidence due to the issue of weight and frequent flakes. Shikhar Kapasia (24), who weighed 122 kg, had a difficult time to deal with all negative comments. However, they say that when someone experiences self -attainment, anyone can do anything that takes to achieve someone’s goal.

“I started 122 kg. I took stock of my health status in January 2023, and by March 2025, I brought my weight down to 89 kg. Therefore, I managed to lose 33 kg in a period of 26 months, resorting to any quick reforms.” The best lesson to learn from his journey is that he chose all the extra kilos to shed in a slow and intentional manner. “Rapid weight loss can cause damage to your metabolism and give rise to unstable habits. Therefore, from the beginning, my focus was about a holistic change in my lifestyle, which was durable,” Shikhar shared.

Many of you will agree that it is not easy to reduce extra kilos. For the summit, there were some challenges on the way, but they dealt with them all actively. “I have a celiac disease since the age of 4. Therefore, my digestive system has always been sensitive. I have had to make a mindful food option. Many high-protein powders do not sit well with me. Also, a lot of information problem is a real problem. It is advisable to give advice to almost every person and there are many materials on social media.

A hack that works really good for the peak …

He tracked everything that he had ate. Through the food log and apps, he took more care about feeding his body. He also made a habit of weighing himself daily. This promoted him to identify the pattern without being accountable and without paying attention to small ups and downs.

Lack of weight …

Shikhar says that after losing weight, her skin cleared. Shikhar said, “I had cut sugars drinks and processed foods and I could see a big difference in my stamina levels and overall appearance.”

Shikhar’s food plan that he chased during his weight loss trip …

Breakfast: Veji Olelette With Fruit

Lunch: Grilled chicken or cheese, big salad with olive oil dressing

Snack: Protein Bar

Dinner: lean meat (chicken breast or fish), steamed vegies, rice or quinoa

Cheating food included anything with a rich protein content

Water intake: He will consume 3–3.5 liters of water daily, and will do black coffee before workouts

During his weight loss journey, he deferred things …

Snacking uninterrupted while consuming ingredients

Aromatic drinks. It is best to replace them with water, black coffee, or lime infected soda water

Marketing Trap: Just because some are labeled as “gluten-free” or “healthy”, this does not mean that it will help you achieve your goals. So do completely research and only then include things in your diet.

The lowest point during your weight loss trip …

“The most difficult phase was in August 2024 when I developed the issues of severe acidity due to high protein intake. It disrupts the routine of my gym, forced a full diet overhaul and strengthened confidence in me that there is no shortcut and someone needed to be patient with weight loss consequences,” Shikhar said.

He practiced during weight loss journey …

Boxing (January to October 2023): 3 times a week for cardio and stress relief

Shakti Training (further November 2023): 3-4 days the upper/lower body division focuses on the formation of muscles and keeping the skin tight

Daily Movement: Every single day at least 10,000 steps

Diet that works best for him …

Shikhar shared that he initially tried to do everything. Keto diet, stalled fasting, even “clean food”, he tried to do all this. However, he says that anything beats basic things and what should always follow is calorie counting and macro tracking.

Overcoming weight loss plateaus …

Shikhar says it was difficult to reduce the duration of the weight loss plateau, but he reminded himself to rely on the process and not nervous. He said, “I continued to conform to my protein intake (1.6 grams per kilogram of body weight), kept my steps elevated, and stopped jumping to plan with the plan. Therefore, I support continuity when trying a lot of things at once,” he shared.

A piece of advice for people trying to lose weight …

Shikhar says that one should just start. He said, “The first few weeks are the most difficult, but once you experience results, you won’t want to stop. Losing weight is really simple – we complicate it, they log in their food, move on daily, and give it two weeks.

Shikhar’s journey of weight loss has given him a deep sense of confidence, mental clarity and control over his life. Strong, he also wanted to help others. Therefore, he started a Run Club in Faridabad with some friends, named Davad Squad. The club aims to build a place where the fitness meets the community – from where anyone, whatever is stamina, can show, run, and connect.

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