real life weight loss story, weight loss It’s never easy, especially when you’re unsure where to start. But for Vanshika Khurana, 23, who works at JP Morgan, her journey from 97 kg to 68 kg has revealed a more confident version of herself and is nothing short of inspiring.

“My journey started in April 2018 and at that time, I weighed 97 kg and felt trapped in my own body. I started with cardio, walking 7-8 kilometers daily and restricted myself to only 1200 calories per day. But looking back, I realize that I lacked knowledge about nutrition, training, and macros, which led to rapid weight loss, which mainly came from muscle loss. I didn’t look or feel healthy – just short,” she said.

Determined to change her outlook, Vanshika joined a gym in August 2018 and engaged herself in learning everything she could about fitness and nutrition. “I read research papers, books and articles and listened to podcasts. I also experimented in the kitchen to meet my protein goals as a vegetarian,” she says.

In two years, Vanshika transformed herself from 97 kg to 64 kg. “Then came 2020. The pandemic came and I fractured my hand on the very first day of the lockdown. I could not train for several months and lost more muscle, causing the weight to drop to 57 kg, which was my lowest and unhealthy weight. But once I recovered, I improved my training and nutrition plans.

Today, Vanshika weighs 68 kg and has a healthy body fat percentage of 22-25 percent. She now enjoys physical activities beyond gymming, such as marathon running, mountaineering and swimming. “For me, fitness is no longer just about losing weight; It’s about discovering what my body is capable of achieving,” she said.

What inspired you to start this journey?

“My struggle with PCOS and its impact on my physical and mental health was a huge motivator,” says Vanshika. “Even climbing two flights of stairs made me tired. I wanted to make changes not only to lose weight but also to regain my health and confidence.

How long did it take to transform yourself?

No matter what, Vanshika remained steadfast in her weight loss journey. “It took almost four years of consistent effort, learning and adapting my lifestyle to achieve my transformation. The key was focusing on body composition and strength, not just the number on the scale.

Did you face any setbacks and how did you overcome them?

“Absolutely. In the beginning, due to my lack of knowledge, I started making mistakes, like cutting calories too low and doing excessive cardio. This affected my hormonal health and muscles,” says Vanshika. To overcome this, she trained herself Educated you about fitness and changed your perspective.

“As a vegetarian, meeting protein goals was a challenge. I had to get creative with recipes and try new foods. The second major challenge was criticism and unsolicited advice. But I learned to focus on my goals and not let the opinions of others influence me. People used to talk when I was 97 kg and they still talk when I am in my prime.”

How did you stay motivated during your weight loss journey?

“Motivation was not the driving force – discipline was. I faced many difficulties, but I persisted because my goal was to feel good, eat nutritious food, and stay active. Weight loss became a byproduct of these changes.

Diet and exercise regimen during your transformation?

“My focus was not just on weight loss, but on fat loss. I made protein the foundation of my diet, making sure each meal contained at least 25 grams of protein. I also experimented with healthier versions of my favorite foods and avoided unnecessary liquid calories,” she said.

“In terms of exercise, I followed a strength training routine with 4-5 gym sessions per week, targeting each muscle group twice a week. Vanshika said, walking was a daily habit with a target of taking 8-10 thousand steps and I prioritized 7-8 hours of sleep every night.

What advice would you give to people who want to change their lives?

“Protein is your best friend. Focus on eating enough to aid muscle growth and recovery. Stay active outside the gym, and don’t deprive yourself of your favorite foods—follow the 80/20 rule. Continuous change is important,” she said.

She also explains the importance of educating yourself about fitness and nutrition. “Avoid quick fixes; there are no shortcuts. Only consistency and informed effort bring lasting results.”

How has your life changed since achieving your goals?

“My relationship with my body has completely changed,” says Vanshika. “I no longer have unrealistic expectations and am grateful for what my body can do. Fitness has become my dopamine fix. I’ve tried new challenges like running marathons and climbing mountains, which increase my stamina and strength. I have also developed a healthy relationship with food – I enjoy nutritious food but also eat without any guilt.

“My journey has taught me that fitness is not just about looks; It’s about what your body can achieve. Through my Instagram community, @fit.khurana, I have connected with over 200,000 people, inspiring and guiding them on their journeys.”

If there’s one lesson to be learned from her journey, it’s that fitness is not a punishment; It’s a celebration of what your body can achieve when you nurture it with the right habits, nutrition and mindset.

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