Weight loss tips: Fitness coach shares 8 habits she quit to lose 23 kg

Weight loss advice often focuses on what to eat, which workouts to do and which diet plan to follow.

However, a fitness expert says her dramatic transformation came from doing something different: eliminating habits that were quietly sabotaging her progress.

Fitness coach Shikha Surana, who lost 23 kg and went from 72 kg to 49 kg, recently shared the eight habits she gave up during her weight-loss journey.

Her story has resonated with thousands online because it does not revolve around crash diets, detox teas or extreme restrictions. Instead, it highlights the everyday behaviours that can make losing weight significantly harder.

As Surana put it: "No crash diet. No detox tea. No starving. Just stopped doing the wrong things."

More from Lifestyle

1. Skipping breakfast

According to Surana, skipping breakfast often left her feeling excessively hungry later in the day, leading to overeating at night.

She said she stopped starving herself in the morning and began eating within an hour of waking up. The change helped her establish a more balanced eating pattern and avoid late-night binges.

2. Drinking her calories

Many people carefully track their meals while overlooking calorie-laden drinks.

Surana revealed that sugary tea, packaged juice and cold coffee were regular parts of her routine. While they seemed harmless, these beverages added significant calories to her diet. She eventually replaced them with water, plain tea and black coffee.

3. Eating healthy foods in unhealthy portions

One of the biggest misconceptions about weight loss is that healthy foods can be eaten without limits.

Surana admitted that she regularly overate foods such as makhana, peanut butter and dry fruits. Although nutritious, these foods are still calorie-dense, and larger portions can easily contribute to weight gain.

4. Relying only on cardio

For years, she spent hours on treadmills and cardio machines believing that was the fastest route to weight loss.

However, she noticed a significant difference only after incorporating strength training and weightlifting into her routine. Building muscle can help improve body composition and support long-term fitness goals.

5. Sleeping too little and stressing too much

Sleep and weight loss are more closely linked than many people realise.

Surana said that late nights, elevated stress levels and inadequate sleep often fuelled cravings and made healthy eating more difficult. She now considers seven to eight hours of sleep non-negotiable.

6. Eating out too often

Restaurant meals can make it difficult to monitor ingredients, portion sizes and calorie intake.

The fitness coach explained that she gradually shifted towards cooking at home more frequently instead of relying on takeaway meals and restaurant food. This gave her greater control over what she was eating.

7. Having an all-or-nothing mindset

Many people abandon their weight-loss goals after a single indulgent meal.

Surana said she learned that one slice of pizza or one unhealthy meal does not ruin an entire fitness journey. Instead of aiming for perfection, she focused on consistency.

8. Waiting for motivation

Perhaps her most important lesson was that motivation is unreliable.

Rather than waiting for the perfect Monday, a new month or a burst of inspiration, Surana relied on discipline and routine. She believes lasting results come from showing up consistently, even when motivation is absent.

Why her weight-loss story is resonating online

What makes Surana's transformation stand out is its simplicity.

There were no miracle supplements, extreme diets or unrealistic fitness challenges. Instead, her approach focused on sustainable lifestyle changes that many people can realistically adopt.

Her story serves as a reminder that successful weight loss often depends as much on the habits we eliminate as the healthy routines we build. Small daily choices - from getting enough sleep to controlling portion sizes - can add up to significant long-term results.