Weight loss story: Woman reveals how she lost 63 kgs over the years by walking and mindful eating

Weight loss isn’t just about shedding kilos—it’s about reclaiming health, confidence, and self-belief. For Niki Chawla, her transformation wasn’t sparked by a gym membership or a strict diet but by a moment of realization during a simple hike. In 2021, Niki attempted a modest 4km walk but was forced to stop halfway due to severe cramps in her legs. That day, she realised the toll an unhealthy lifestyle had taken on her body. Weighing heavily on her physically and emotionally, she decided it was time to change.

Over the next few years, Niki not only lost significant weight but also built a sustainable fitness routine centered around walking, strength training, and balanced eating. Her story isn’t about shortcuts or quick fixes—it’s about resilience, discipline, and small steps leading to big results. Here’s how Niki transformed herself, step by step, and how her journey became an inspiration for countless others.

The Beginning of the Journey

Like many others, Niki’s journey wasn’t smooth at the start. Walking even a kilometer would leave her in tears due to shin splints. Every step felt like a struggle, and exercise seemed more of a punishment than a path to better health. However, despite her discomfort, Niki didn’t give up. She held on to the small victories—like feeling energized after completing a walk—and used those moments as fuel to keep moving forward.

Finding Strength During Lockdown

The COVID-19 lockdown turned out to be a blessing in disguise for Niki. With more time on her hands and fewer external distractions, she decided to prioritize her health. She began walking regularly and started to see improvements, both physically and mentally. Walking became more than just exercise—it became her therapy.

Initially, Niki struggled with emotional eating. Stress would push her towards fast food—burgers, pizzas, and cakes provided temporary relief but prolonged guilt. Once she adopted regular exercise, she noticed a shift in her mindset. She learned to face her stress instead of using food as an escape.

Small Steps, Big Changes

Niki never opted for fad diets or extreme workout plans. Instead, she focused on balanced, homemade meals. She became mindful of her nutrition, ensuring her plate was filled with essential nutrients. Over time, her approach became more sustainable. Meal prepping on Sundays became her ritual, helping her stay consistent throughout the week.

Walking also became an essential part of her daily routine. Initially, she struggled to cover short distances, but within six months, she progressed from walking 200 meters to completing 10 kilometers daily.

Niki paired her walking sessions with simple strength training exercises at home. She also educated herself about calorie intake, nutrient balance, and portion control. Knowledge became her weapon, and discipline became her shield.

Sustainable Weight Loss

By 2022, Niki faced another challenge—the fear of regaining weight. She started skipping meals, replacing them with protein bars or fruit, thinking it would help. However, this left her feeling low on energy. Realizing her mistake, she returned to her structured meal plans and saw her energy levels rise again.

For Niki, fitness was about losing weight and building a healthier relationship with her body and food.

Achievements and Milestones

In 2023, Niki took her love for walking a step further by founding a hiking club. The group became a space for like-minded individuals to come together, explore nature, and motivate one another. Their monthly hikes became a source of joy, connection, and accountability.

By 2024, Niki had tracked over 1000 kilometers of walking and even completed distances of up to 30 kilometers in one stretch. Her dedication earned her a spot in the prestigious Chicago Marathon 2025—a dream she never thought she would achieve.

Reflections and Lessons Learned

Looking back, Niki shares that walking was the most therapeutic activity she ever embraced. She encourages everyone to start small, even if it’s just ten minutes a day, and gradually build up from there.

For Niki, fitness is no longer about achieving a certain weight or size—it’s about feeling good, being strong, and living life to the fullest.

She also reflects on her childhood struggles with bullying and body image issues. Despite being teased for her weight, Niki always knew her value wasn’t defined by her appearance.

Her story serves as a reminder that fitness is not about perfection but progress. It’s about embracing each step of the journey, no matter how slow, and finding joy in the process.

Today, Niki Chawla stands not just as a transformed individual but as an inspiration to anyone who feels stuck at the starting line of their fitness journey. Her message is simple yet powerful: Start small, stay consistent, and celebrate every victory along the way.