From 100 kgs to 50 kgs: How a woman lost half her weight with five simple lifestyle changes

Weight loss stories often motivate people, but few are as raw and transformative as Sania Gupta’s. Back in 2023, Sania weighed 102 kg and was grappling with multiple health problems, including PCOS, acne, hair loss, frequent headaches, and most painfully, a shattered sense of self.

She recalls facing relentless fat-shaming and cruel remarks that pushed her further into isolation. “Most people just avoided me like I didn’t exist,” she shared in one of her viral social media posts. Even simple tasks felt unbearable — “The pain in my legs woke me up and shook my soul,” she says.

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Choosing to Reclaim Her Life

Instead of giving in to despair, Sania made the bold decision to turn her life around. She eliminated sugar, stopped overeating, and embraced small yet consistent lifestyle changes. Over time, she incorporated regular workouts, daily walks, and nutritious food choices, gradually building a healthier relationship with herself.

From 102 kg to 52 kg: A New Chapter

Today, Sania weighs 52 kg and feels stronger, healthier, and more confident than ever. She doesn’t just maintain her fitness — she actively participates in trekking, climbing, and adventure activities that once seemed impossible.

The 5 Lifestyle Habits Behind Sania’s Transformation

1. The 80/20 Rule
Sania focuses on eating clean 80% of the time and allows herself guilt-free indulgences the remaining 20%.

2. Daily Walking Routine
Instead of extreme cardio, she prioritizes walking 7,000–10,000 steps daily, especially after meals, to help manage blood sugar levels.

3. Proper Hydration
She drinks 3–4 litres of water daily, adding electrolytes or coconut water, and starts her mornings with warm lemon water.

4. Quality Sleep
For Sania, recovery is just as important as diet and exercise. She ensures 6–8 hours of deep, restful sleep every night.

5. Active Rest Days
On non-gym days, she keeps her body moving with yoga, stretching, or light walks to support flexibility and recovery.

Sania’s transformation wasn’t driven by extreme diets but by mindful food swaps. She cut out sugary drinks like packaged juices and sodas, replacing them with water, buttermilk, or fruit-infused water. Deep-fried snacks gave way to baked or air-fried options, while refined grains like white rice and bread were swapped for whole grains and millets. She ditched processed sweets for healthier treats like fruit with nuts or jaggery-based desserts and replaced sugary yoghurts with plain or homemade versions. Even condiments got a healthy twist, with fresh, homemade chutneys instead of sugar-laden sauces.