Real-Life Weight Loss Story: Weight loss is never easy, especially when you’re unsure where to start. But for 23-year-old Vanshika Khurana, who works at J.P. Morgan, her journey from 97 kgs to 68 kgs, has revealed a more confident version of herself and has been nothing short of inspiring.

“My journey began in April 2018 and at that time, I weighed 97 kgs and felt stuck in my own body. I started with cardio, walking 7-8 kilometres daily, and restricted myself to just 1200 calories a day. But looking back, I realize I lacked the knowledge about nutrition, training, and macros, which led to rapid weight loss that primarily came from muscle loss. I didn’t look or feel healthier—just smaller,” she said.

Determined to change her approach, Vanshika joined a gym in August 2018 and immersed 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 explains.

Over two years, Vanshika transformed herself going from 97 kgs to 64 kgs. “Then came 2020. The pandemic hit, and I fractured my hand on the first day of lockdown. I couldn’t train for months and lost more muscle mass, dropping to 57 kgs, which was my lowest and unhealthiest weight. But once I recovered, I revamped my training and nutrition plans.”

Today, Vanshika weighs 68 kgs with a healthy body fat percentage of 22-25 per cent. She now enjoys physical activities that go beyond gymming, such as marathon running, mountain climbing, and swimming. “Fitness is no longer about just weight loss for me; it’s about exploring what my body is capable of achieving," she said.

“My struggles with PCOS and the toll it took on my physical and mental health were a huge motivator,” Vanshika shares. “Even climbing two flights of stairs left me exhausted. I wanted to change not just to lose weight but to reclaim my health and confidence.”

No matter what, Vanshika remained consistent in her weight loss journey. “It took about 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.”

“Absolutely. Early on, my lack of knowledge led me to make mistakes, like cutting calories too low and doing excessive cardio. This impacted my hormonal health and muscle mass,” Vanshika explains. To overcome this, she educated herself about fitness and changed her approach.

“As a vegetarian, meeting protein goals was a challenge. I had to get creative with recipes and try new foods. Another big challenge was criticism and unsolicited advice. But I learned to focus on my goals and not let others’ opinions affect me. People talked when I was 97 kgs, and they still talk now when I’m at my fittest.”

“Motivation wasn’t the driving force—discipline was. I hit many plateaus, but I stayed consistent because my goal was to feel good, eat nourishing foods, and stay active. Weight loss became a byproduct of these changes.”

“My focus was on fat loss, not just weight loss. I made protein the cornerstone of my diet, ensuring every meal had at least 25 grams of protein. I also experimented with healthier versions of my favourite 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 every muscle group twice a week. Walking was a daily habit, with a goal of 8-10k steps, and I prioritized 7-8 hours of sleep every night,” Vanshika said.

“Protein is your best friend. Focus on eating enough to support muscle growth and recovery. Stay active outside the gym, and don’t deprive yourself of the foods you love—follow the 80/20 rule. Sustainable change is key," she said.

She further explains the importance of educating yourself about fitness and nutrition. "Avoid quick fixes; there are no shortcuts. Consistency and informed effort are what bring lasting results.”

“My relationship with my body has completely transformed,” Vanshika says. “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 push my endurance and strength. I’ve also developed a healthy relationship with food—I enjoy nutritious meals but also indulge without guilt.

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

If there’s one takeaway from her journey, it’s that fitness isn’t 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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