Real Life Weight Loss Story: 33 Kgs Down! This 24-Year-Old Man Transformed Himself By Tracking Calories And Walking 10K Steps Daily

Picture this: In every conversation, a man is subjected to criticism due to his excessive weight. Comments like ‘Why don’t you do something about your weight?’, ‘Your weight is impacting your overall personality’ can feel like personal attacks. How is one likely to feel about it? It goes without saying that weight issues and the constant flak due to it can sabotage anyone’s confidence. Shikhar Kapasia (24) who weighed 122 kgs had a hard time dealing with all the negative comments. However, they say when one experiences self realisation, one can do anything it takes to achieve one’s goal.

“I started at 122 kg. I took stock of my health situation in January 2023, and by March 2025, I had brought down my weight to 89 kg. So, I managed to lose 33 kgs in a span of 26 months without resorting to any quick fixes,” says Shikhar. The best lesson to learn from his journey is that he chose to shed all the extra kilos in a slow and deliberate manner. “Rapid weight loss can harm your metabolism and lead to unsustainable habits. So, from the very beginning, my focus was bringing about a holistic change in my lifestyle that was sustainable,” shares Shikhar.

A lot of you will agree that reducing extra kilos is not easy. For Shikhar, there were some challenges along the way, but he tackled them all in a proactive manner. “I’ve had celiac disease since the age of 4. So, my digestive system has always been sensitive. I have had to make mindful food choices. Many high-protein powders didn’t sit well with me. Also, the problem of too much information out there is a real problem. Almost every person has a slew of advice to offer and on social media too there is a lot of content out there. Tuning out the noise was a challenge for me,” Shikhar explains.

He tracked everything that he ate. Through food logs and apps, he was more mindful of what he was feeding his body. He also made it a habit to weigh himself daily. It promoted him to stay accountable and identify patterns without obsessing over small fluctuations.

Shikhar says that after weight loss, his skin cleared up. “I had cut out sugary drinks and processed foods and I could see a major difference in my stamina levels and overall appearance,” shares Shikhar.

Breakfast: Veggie omelette with fruit

Lunch: Large salad with grilled chicken or paneer, olive oil dressing

Snack: Protein bar

Dinner: Lean meat (chicken breast or fish), steamed veggies, a small portion of rice or quinoa

Cheat meals included anything with a rich protein content

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

Mindless snacking while consuming content

Sugary beverages. It is best to replace them with water, black coffee, or lime-infused soda water

Marketing traps: Just because something is labeled as “gluten-free” or “healthy”, it doesn’t mean it will help you achieve your goals. So do thorough research and only then include things in your diet.

“The toughest phase was in August 2024 when I developed serious acidity issues due to high protein intake. It disrupted my gym routine, forced a complete diet overhaul and reinforced the belief in me that there’s no shortcut and that one needs to be patient with weight loss results,” shares Shikhar.

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

Strength training (November 2023 onward): 3–4 day upper/lower body split focused on building muscle and keeping skin tight

Daily movement: At least 10,000 steps every single day

Shikhar shares that initially he tried a bit of everything. From keto diet, intermittent fasting, to “clean eating”, he tried it all. However, he says that nothing beats the fundamentals and what one must always follow is calorie counting and macro tracking.

Shikhar says it was tough to get over the weight loss plateau period, but he reminded himself to trust the process and not panic. “I stayed consistent with my protein intake (1.6g per kg of body weight), kept my steps high, and stopped jumping from plan to plan. So, I support Consistency over trying too many things at once,” he shared.

Shikhar says one must just get started. “The first few weeks are the hardest, but once you experience the results, you won’t want to stop. Weight loss is actually simple—we’re the ones who complicate it. Log your food, move daily, and give it two weeks. The momentum will follow,” he said assuringly.

Shikhar’s weight loss journey has given him the confidence, mental clarity, and a deep sense of control over his life. Empowered, he wanted to help others also. So, he teamed up with a few friends to start a Run Club in Faridabad named Dawd Squad. The goal of the club is to build a space where fitness meets community—where anyone, regardless of what stamina level they have, can show up, run, and connect.

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