Wedding ceremony planner Niki Chawla, who by no means loved any sports activities or bodily exercise, dropped greater than 60 kg in three years. This is what helped in her weight-loss journey.
How many individuals count on the “largest particular person within 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 “bodily exercise.” However in 2021, she made up her thoughts to surrender unhealthy habits and work on getting match. Niki Chawla’s weight reduction transformation is not only 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 know the way the 27-year-old girl, who as soon as hated strolling, shed all the additional kilos.
Niki Chawla: ‘I’ve been chubby my complete life’
To grasp the drastic weight reduction transformation of Niki Chawla, you must know the way it began. “Previous to 2021, I’ve been chubby my complete life. I don’t suppose there’s a particular cause as to why I used to be chubby rising up,” says Niki Chawla. She beloved meals, however she by no means knew how a lot to eat, or what a balanced meal seemed like. “Portion management, and protein have been by no means a part of my vocabulary, and there’s no one accountable for this. I didn’t know higher, and rising up in an immigrant family, my mother and father have been working extraordinarily onerous to construct the life they’ve constructed for themselves and my household at present,” says the marriage planner. So, the rationale she saved gaining weight time beyond regulation was due to her consuming habits and a scarcity of second.
Niki Chawla: ‘Bodily actions have been by no means enjoyable’
As a baby, she most likely wouldn’t have thought of shedding a lot weight as she by no means loved any sports activities, or bodily actions whereas rising up. “It was by no means enjoyable, principally as a result of it wasn’t simple for me,” she says. She didn’t have the power like most individuals. “I’d get drained simply and in actuality, being the largest particular person in your class, you by no means actually acquired included in most group sports activities. I’d skip cross nation, or our annual sports activities day,” she says. She would go to high school late when their first interval was bodily schooling. “I even tried going to the health club on my own after I was 16, however once more I by no means actually loved it,” she remembers.
Niki 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 life-style. “My inspiration was seeing my uncle and aunty (aged 60) in Queenstown, New Zealand, doing a number of hikes and walks. Seeing them being that energetic and match at that age made me query myself. I used to be 23 on the time, and happening a straightforward 4 km stroll acquired the very 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 frequently is among the main elements that performed a job in Niki’s weight reduction transformation. When she determined to begin her weight-loss journey, she began exercising with a private coach in her house health club. “My coach helped me grow to be assured with figuring out, and I began having fun with figuring out and fell in love with shifting my physique,” 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. “Previous to this, I hated strolling. Once I began strolling, I keep in mind crying. Even a 1-km stroll would result in ache in my legs,” remembers Chawla. With time, she elevated her tempo, and distance. “I ultimately began strolling 10-12 kms each second day. Over time, strolling turned much less difficult so I acquired into working. I did my first 11 km occasion on the Auckland Marathon in 2022,” she says. As a problem to herself, she determined to begin coaching for half marathons in 2023. “In 2024, I began working distances (as much as 32 kms), and labored lots on my tempo. After beating my half marathon time in 2024 from earlier years by 20 minutes, I made a decision to take part in full marathons in 2025,” says Chawla.
Niki Chawla: ‘Diet performs an enormous function in weight reduction’
Other than discovering methods to maneuver her physique, she began specializing in her eating regimen whereas on her weight reduction transformation journey. “I realised that vitamin performs an enormous function in weight reduction, and only a normal wholesome life-style. I hit a tough reset on my consuming habits, seemed into what I eat and educated myself on my every day calorie consumption, vitamins, protein, carbs and fat,” she says. Consuming proper turned part of her weight reduction journey.
She even took a break from consuming home made meals ready by her mom, and began cooking her meals herself. “I nonetheless prepare dinner my very own meals. I religiously prep my meals over the weekend, which helps me proceed on sustaining my wholesome life-style. My weekdays are sometimes lengthy as a result of nature of my work, so it’s an effective way to verify after I come house I’m not snacking on no matter is in sight, and simply eat my dinner,” says Niki Chawla.
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Niki Chawla’s weight reduction transformation: 5 issues that helped her
1. Go for a balanced eating regimen
She modified the way in which she eats to take care of her wholesome weight. Meaning she doesn’t all the time eat meals excessive in unhealthy fat. “I now eat balanced meals which might be portion managed. I don’t eat until I’m full, I solely eat until I’m 80 % full. Your eating regimen is 80 % of your progress,” says Niki Chawla. Based on the World Well being Group, you must have at the very least 400 grams of fruit and veggies per day. Legumes, nuts and complete grains must also be a part of your meals. As you attempt these sustainable weight reduction suggestions, keep in mind to eat wholesome.
2. Transfer your physique
She finds alternative ways to maneuver her physique every time she will be able to. “I do cardio and weight coaching. I feel it’s actually necessary to maneuver your physique in methods you get pleasure from,” says Niki Chawla. Throughout a 2012 research printed 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.
3. Give significance to good high quality sleep
“I prioritise my sleep, so I sleep for six to eight hours every day,” says Niki Chawla. A 2005 research printed within the Sleep journal, confirmed considerably excessive charges of weight problems in adults who slept lower than seven hours per night time. So, ensure 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 on a regular basis,” says Niki Chawla. Consuming water can assist in your weight-loss journey. Throughout a 2019 evaluation printed in Nutrición Hospitalaria, researchers discovered a hyperlink between extra water consumption and weight reduction.
5. Persist with the routine
Everybody has a every day routine, and if sustaining wholesome weight is your intention then observe it. Whereas wrapping up sustainable weight reduction suggestions, Niki Chawla says, “Persist with a routine. It is perhaps boring however a relentless routine is the one manner you will note fixed outcomes.”
These sustainable weight reduction suggestions have helped her rework herself. “The explanation why I haven’t gained all my weight again is as a result of my method to my journey was for it to be sustainable and never for a brief weight reduction,” says Niki Chawla. She wished to develop wholesome habits that may profit her by all her life. “These final 3-4 years have taught me a lot. I’ve educated myself and over time discovered extra methods to push myself, problem myself and assist me proceed to construct and keep sustainable wholesome habits,” concludes Niki Chawla.