Weight Loss: From avoiding stairs to achieving peak fitness: How changing 3 things helped THIS man to go from 120 to 86 kilos |

At 42, Kalyan Charan stands as a living example of how determination can rewrite a person’s life story. Once weighing nearly 120 kilos in 2022–23, his lifestyle was led by unhealthy eating habits and a complete lack of exercise. The turning point came when even bending down to tie shoelaces left him breathless, and finding clothes that fit became a frustrating task. Today, weighing around 86 kilos and standing tall at 183 cm, Kalyan not only feels lighter but stronger, both in body and spirit. Here’s what we can learn from his weight loss journey.

When breathing became a wake-up call

It wasn’t the number on the weighing scale that scared me the most; it was the struggle to breathe after the smallest movements. Tying shoelaces, climbing a few stairs, or even wearing clothes that didn’t feel like they were suffocating me became challenges. That’s when I decided this wasn’t just about looking better, it was about living better.

OMAD or One Meal A Day is a trend that involves fasting for most of the day and consuming all your calories in a single meal.

Fasting my way back to health

I began with intermittent fasting, where I eat within a 6-hour window and fast for 18 hours. At first, it sounded extreme even to me, but my body adapted surprisingly well. Walking 4 km a day became my starting point, which I eventually increased to 6 km. Then I shifted to One Meal a Day (OMAD), a single meal between 1 pm and 2 pm, followed by complete fasting until the next day.The results weren’t overnight, but they were steady. I dropped from 120 kilos to 108, then to 101. The truth? The magic wasn’t in skipping meals alone, it was in becoming mindful about what I put on my plate.

The clean eating shift

I didn’t follow fancy diet charts or starve myself. I made conscious swaps; fried snacks gave way to clean, protein-rich meals. Heavy carbs were replaced with lighter, more balanced portions. The focus wasn’t on eating less, but on eating right. I stopped feeding my cravings and started feeding my body’s needs.

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From zero interest to a daily addiction

By the time I touched 95 kilos in mid-2025, I had built the stamina to take the next big leap, joining the gym. Until then, lifting weights and using machines had never been part of my life. But soon, the gym turned into my favourite two hours of the day. Now, the focus is on building muscle, not just losing fat.Today, I wear a Large shirt instead of an XXL, and the feeling of walking into a store and picking something that fits perfectly is priceless.From avoiding stairs to achieving peak fitness, my journey boiled down to just three things: diet, exercise, and determination. Cleaning up what went on my plate helped me fuel my body instead of weighing it down. Building a consistent exercise routine, starting with walks and evolving into daily gym sessions, made my body stronger than I had ever imagined. But above all, it was determination, the quiet, stubborn decision to not give up, that carried me from 120 kilos to 86 kilos. These three changes didn’t just help me lose weight; they gave me a healthier, more confident life I’m proud to live every day.Reaching 86 kilos wasn’t just a number; it was a transformation in confidence, energy, and self-respect. I am not chasing a smaller body anymore; I am chasing a stronger one. And the truth is, there’s no secret formula. It’s not about doing everything at once, but about doing something every day, and never stopping.If you have a weight loss story to share, send it to at toi.health1@gmail.com.These views are not generic in nature. weight loss results vary from person to person and their views shared in this article offer no specific results. The content is not intended in any way as a substitute for professional advice.”Get the latest news updates on Pune Media, including reviews of the movie Coolie and War 2.”

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