Marriage ceremony planner Niki Chawla, who by no means loved any sports activities or bodily exercise, dropped greater than 60 kg in three years. Here is what helped in her weight-loss journey.
How many individuals anticipate the “biggest person in the class” to run marathons sometime? Properly, the story of Niki Chawla, a New Zealand-based marriage ceremony planner with roots in Punjab, will shock you. She grew up staying away from sports activities and all issues that screamed “physical activity.” However in 2021, she made up her thoughts to surrender unhealthy habits and work on getting match. Niki Chawla’s weight reduction transformation isn’t just about consuming proper and figuring out. Her weight-loss journey additionally includes tears and ache. She weighed 123 kg in 2021 and is now simply 58 kg. Learn on if you wish to understand how the 27-year-old girl, who as soon as hated strolling, shed all the additional kilos.
Niki Chawla: ‘I’ve been obese my entire life’
To know the drastic weight reduction transformation of Niki Chawla, you must understand how it began. “Prior to 2021, I’ve been overweight my whole life. I don’t think there is a specific reason as to why I was overweight growing up,” says Niki Chawla. She cherished meals, however she by no means knew how a lot to eat, or what a balanced meal appeared like. “Portion control, and protein were never part of my vocabulary, and there is no one to blame for this. I didn’t know better, and growing up in an immigrant household, my parents were working extremely hard to build the life they have built for themselves and my family today,” says the marriage planner. So, the explanation she stored gaining weight time beyond regulation was due to her consuming habits and an absence of second.
Niki Chawla: ‘Physical activities were never fun’
As a baby, she most likely wouldn’t have considered shedding a lot weight as she by no means loved any sports activities, or bodily actions whereas rising up. “It was never fun, mostly because it wasn’t easy for me,” she says. She didn’t have the vitality like most individuals. “I would get tired easily and in reality, being the biggest person in your class, you never really got included in most team sports. I would skip cross country, or our annual sports day,” she says. She would go to highschool late when their first interval was bodily schooling. “I even tried going to the gym by myself when I was 16, but again I never really enjoyed it,” she remembers.
Give Niki Chawla’s tried and examined sustainable weight reduction ideas a shot. Picture courtesy: Niki Chawla/InstagramNiki Chawla on beginning her weight-loss journey
In 2021, she determined to show her life round and start her weight reduction transformation journey, which over time turned a journey of dwelling a wholesome way of life. “My inspiration was seeing my uncle and aunty (aged 60) in Queenstown, New Zealand, doing multiple hikes and walks. Seeing them being that active and fit at that age made me question myself. I was 23 at the time, and going on an easy 4 km walk got the best of me,” she remembers. She could also be sharing her weight reduction journey now however on the time, she was left with leg cramps that lasted for days.
When Niki Chawla fell in love with figuring out
Understanding repeatedly is likely one of the main elements that performed a job in Niki’s weight reduction transformation. When she determined to start out her weight-loss journey, she began exercising with a private coach in her house health club. “My trainer helped me become confident with working out, and I started enjoying working out and fell in love with moving my body,” says Niki Chawla, who did battle rope train, ran on the treadmill, did squats, and field jumps throughout her weight-loss journey.
Strolling turned Niki Chawla’s good friend
When she began her weight reduction transformation journey, she began strolling heaps. “Prior to this, I hated walking. When I started walking, I remember crying. Even a 1-km walk would lead to pain in my legs,” remembers Chawla. With time, she elevated her tempo, and distance. “I eventually started walking 10-12 kms every second day. Over time, walking became less challenging so I got into running. I did my first 11 km event at the Auckland Marathon in 2022,” she says. As a problem to herself, she determined to start out coaching for half marathons in 2023. “In 2024, I started running distances (up to 32 kms), and worked a lot on my pace. After beating my half marathon time in 2024 from previous years by 20 minutes, I decided to participate in full marathons in 2025,” says Chawla.
Niki Chawla: ‘Nutrition plays a big role in weight loss’
Other than discovering methods to maneuver her physique, she began specializing in her food plan whereas on her weight reduction transformation journey. “I realised that nutrition plays a big role in weight loss, and just a general healthy lifestyle. I hit a hard reset on my eating habits, looked into what I eat and educated myself on my daily calorie intake, nutrients, protein, carbs and fats,” she says. Consuming proper turned part of her weight reduction journey.
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She even took a break from consuming home made meals ready by her mom, and began cooking her meals herself. “I still cook my own food. I religiously prep my meals over the weekend, which helps me continue on maintaining my healthy lifestyle. My weekdays are typically long due to the nature of my work, so it’s a great way to make sure when I come home I’m not snacking on whatever is in sight, and just eat my dinner,” says Niki Chawla.
Niki Chawla’s weight reduction transformation: 5 issues that helped her1. Go for a balanced food plan
She modified the way in which she eats to take care of her wholesome weight. Which means she doesn’t at all times eat meals excessive in unhealthy fat. “I now eat balanced meals that are portion controlled. I don’t eat till I’m full, I only eat till I am 80 percent full. Your diet is 80 percent of your progress,” says Niki Chawla. Based on the World Well being Group, you must have at the least 400 grams of vegetables and fruit per day. Legumes, nuts and entire grains also needs to be a part of your meals. As you attempt these sustainable weight reduction ideas, bear in mind to eat wholesome.
2. Transfer your physique
She finds alternative ways to maneuver her physique at any time when she will. “I do cardio and weight training. I think it’s really important to move your body in ways you enjoy,” says Niki Chawla. Throughout a 2012 research revealed within the Journal Of Utilized Physiology, individuals who have been within the cardio and weight coaching group noticed a major quantity of discount in complete physique mass and fats mass.
Partaking in bodily exercise is a part of her sustainable weight reduction ideas. Picture courtesy: Niki Chawla/Instagram3. Give significance to good high quality sleep
“I prioritise my sleep, so I sleep for 6 to 8 hours daily,” says Niki Chawla. A 2005 research revealed within the Sleep journal, confirmed considerably excessive charges of weight problems in adults who slept lower than seven hours per night time. So, make sure that your sleep amount and high quality are good.
4. Keep hydrated
Her weight reduction transformation journey features a quite simple but essential factor—keep hydrated. “I drink 3 to 4 litres of water everyday,” says Niki Chawla. Ingesting water will help in your weight-loss journey. Throughout a 2019 evaluation revealed in Nutrición Hospitalaria, researchers discovered a hyperlink between extra water consumption and weight reduction.
5. Stick with the routine
Everybody has a day by day routine, and if sustaining wholesome weight is your intention then comply with it. Whereas wrapping up sustainable weight reduction ideas, Niki Chawla says, “Stick to a routine. It might be boring but a constant routine is the only way you will see constant results.”
These sustainable weight reduction ideas have helped her remodel herself. “The reason why I haven’t gained all my weight back is because my approach to my journey was for it to be sustainable and not for a temporary weight loss,” says Niki Chawla. She wished to develop wholesome habits that might profit her by means of all her life. “These last 3-4 years have taught me so much. I’ve educated myself and over time found more ways to push myself, challenge myself and help me continue to build and maintain sustainable healthy habits,” concludes Niki Chawla.
