Young man reveals how he lost more than 60 kgs in less than two years, reveals that one habit that helped him shed 13 kgs in 2 months

A 26-year-old man recently shared a deeply motivating account of his transformation on the Fitness India subreddit, outlining how he shed more than sixty kilograms and reclaimed control over his life. Once weighing 154 kg, he now stands at 96 kg, a change that reflects not just physical effort but a complete mental reset. He explained that excess weight had been part of his identity since childhood. Despite being actively involved in competitive tennis until the age of 17 and training rigorously for six to seven hours daily, his body composition barely changed. Physical activity alone, he realised much later, could not undo years of unhealthy habits and poor food discipline.

When Structure Disappeared, Weight Took Over

After stepping away from tennis to focus on academics, his routine collapsed. With no structured schedule and unrestricted access to calorie-dense foods at home, overeating became effortless. Gradually, what had once been manageable weight issues escalated into clinical obesity. The lack of control around food and emotional eating pushed him further into dissatisfaction, until he no longer recognised himself. What began as childhood overweight eventually turned into a serious health and emotional concern.

A Turning Point Abroad

The real shift occurred in May 2024 during a trip to South Korea. Surrounded by experiences he had once dreamed of, he found himself unexpectedly unhappy. That moment of dissonance became a wake-up call. Standing in front of a mirror, he decided to attempt one final, sincere effort to change before negativity completely overwhelmed him. This decision marked the beginning of a structured and intentional transformation.

Building Discipline Through Small Habits

He began with manageable lifestyle changes inspired by habit-based thinking. Intermittent fasting was his first step, following a 16:8 pattern where all meals were consumed between noon and 8 pm. He limited himself to three meals daily and focused on understanding calorie intake rather than following a rigid diet. By using MyFitnessPal, he calculated a daily calorie target aligned with losing approximately one kilogram per week. To ensure accuracy, he invested in a food scale and logged everything he ate. At this stage, awareness mattered more than perfection.

Walking His Way to Consistency

Once fasting and tracking became second nature, he introduced daily movement. Instead of forcing himself into a single long walk, he broke his goal of 10,000 steps into smaller, achievable segments. Short walks every one to one-and-a-half hours, combined with brief post-meal strolls to support blood sugar regulation, made the routine sustainable. A longer walk after dinner helped him comfortably reach his step count. Within two months of consistent walking, he lost 13 kilograms, surprising himself with how manageable the process felt.

Refining Nutrition and Adding Strength

The next phase involved intention. He designed a diet that fit within his calorie deficit while prioritising protein and cutting back on excess fats and sugar. This time, he adhered strictly to his targets. Alongside dietary discipline, he joined a gym three times a week. His workouts were simple, using light weights, basic barbells, and a handful of exercises. The focus was consistency rather than intensity, and the results accelerated.

The Ongoing Recomposition Phase

Currently, he is focused on reshaping his body rather than just reducing the number on the scale. While he had considerable muscle mass at his heaviest, aggressive calorie restriction initially led to some muscle loss. Now, his aim is to rebuild strength while reducing fat, targeting 15 percent body fat from his current 26 percent. He acknowledges that this is only an introduction to his journey and plans to share deeper insights into what truly worked and what did not as he continues forward.