Not extreme diets, just simple changes: THIS is how Sania Gupta went from 102kgs to 52kgs

Weight loss stories are a source of inspiration for general people. A few of these journeys are as raw, honest, and inspiring as Sania Gupta's. In 2023, she weighed 102 kg and was battling more than just extra weight.

PCOS, acne, hair loss, frequent headaches, and the emotional scars of fat-shaming had taken over her life. Even walking for 5 minutes brought unbearable leg pain. But, what she did not do was, give up! Instead, Sania chose to turn her struggles into strength. Her journey, which brought her down to 52 kg, is not just about numbers on the scale but about reclaiming health, dignity, and joy.Sania shares how the pain in her legs kept her awake at night.

This pain, rather than breaking her, became the turning point. Unlike many who start their journeys with external goals, like fitting into clothes or following trends, Sania began hers out of sheer necessity. Her body was asking for help, and she listened. The truth here is important: real transformations begin not with vanity but with survival. Sania’s first victory was not losing weight but deciding she deserved better health.

Quitting sugar and overeating

Her changes were not dramatic, but deeply consistent. She quit sugar, stopped overeating, and gradually started walking. These sound like familiar tips, but the truth is different; most people give up because they expect instant results. Sania’s story shows that when the body is in pain, small, simple decisions carry the most power. Quitting sugar helped her control PCOS symptoms, while mindful eating reduced stress on her digestion.

The lesson here is that healing begins when food stops being the enemy and becomes medicine.

Sania’s transformation wasn’t about crash diets. She restructured her meals with mindful swaps. Sugary drinks became fruit-infused water, fried snacks gave way to roasted makhana, and refined grains were replaced by millets and whole grains. She didn’t stop eating; she simply chose differently. The truth behind these swaps lies in science: high-fibre foods balance blood sugar, while wholesome snacks prevent the cycle of cravings.

Instead of cutting out entire food groups, Sania added healthier options that nurtured her body. This sustainable shift is why her weight loss has lasted.Losing 50 kilos changed more than her appearance. Today, Sania treks, climbs, and takes part in activities she once thought impossible. For someone who once struggled to walk, hiking trails now represent freedom. The truth here is powerful: fitness is not about a smaller body, but about gaining a bigger life.

Her journey is proof that transformation is measured not just in kilos but in experiences, laughing on treks, standing tall on mountain peaks, and reclaiming spaces she was once excluded from.Sania maintains her weight loss through five essential habits: following the 80/20 rule in eating, walking 7k–10k steps daily, staying hydrated with 3–4 litres of water, prioritising 6–8 hours of sleep, and practising light activity even on rest days.

While these habits sound straightforward, their truth lies in discipline. They are not short-term tricks but lifelong commitments. Sania proves that weight loss is not the end of the journey, it is the beginning of a healthier rhythm of living.Disclaimer: This article is based on Sania Gupta’s personal weight loss journey, as shared in her social media posts. The steps, food swaps, and lifestyle changes mentioned worked for her but may not be suitable for everyone. Weight loss depends on individual health conditions, and it is always best to consult a doctor or nutritionist before making major changes.