25-year-old is 'grateful' for quitting his job. Drops 18 kg weight in 6 months, beats back pain. 'Getting my health back'

At just 25 years old, a young man found himself grappling with multiple health struggles that had taken control of his life. A sedentary lifestyle, dependence on tobacco, excess weight, and crippling spinal pain had left him unable to function. Simple movements such as sitting up quickly or lying on his side caused unbearable discomfort. The severity of his condition forced him to quit his job, leaving him disheartened and moving back in with his parents. What should have been the prime of his life was overshadowed by constant pain, poor habits, and mounting depression.

Hitting Rock Bottom

The downward spiral was not just physical but mental as well. His inability to move freely and his deteriorating health left him demoralized. For months, he wrestled with his own thoughts, struggling to find the motivation to make a change. The cycle of negativity seemed endless—until one day he reached a breaking point. That decisive moment became the catalyst for transformation.

The Turning Point

Determined to reclaim his health, he began by eliminating the most harmful habit: smoking. By December 2024, he had quit tobacco entirely. Alongside this, he abandoned junk food and embraced balanced meals prepared with mindfulness. For the first time in years, he paid attention to what his body truly needed. He also prioritized quality sleep, ensuring he went to bed on time and rested adequately. Slowly but steadily, he introduced daily exercise into his routine, focusing on calcium-rich foods and core workouts that directly targeted his spinal pain. Over time, his debilitating backache vanished completely.

A New Lease on Life

What once seemed impossible soon became his new reality. Today, he moves with freedom and energy, cherishing every opportunity to walk, run, or play sports. Activities that had once felt out of reach now bring him joy and gratitude. Being able to tire himself out with physical exertion—just like he did as a child—reminds him of the value of perseverance and self-belief.

Nutrition: Fueling the Body Right

In his journey, diet played a vital role. He shared that his daily intake usually ranged between 1600–1800 calories, with 40–60 grams of protein, 100–150 grams of carbohydrates, and 50–60 grams of healthy fats. His typical meals included:

Breakfas t: Masala oats, an omelette, chickpea salad, carrots, cucumbers, and fruits.
Lunch: A protein-rich curry (chicken, fish, eggs, or soya chunks), 100–130 grams of rice, leafy greens, and a bowl of dal.
Evening Snack: Two boiled eggs or occasionally a diet coke if lunch was heavy.
Dinner: The same curry from lunch paired with two fulkas.
Through this regimen, he discovered the importance of portion control, stressing that indulging in junk food occasionally is fine if balanced with lighter meals later.

Movement: Building Strength and Endurance

Alongside mindful eating, he incorporated physical activity into his daily life. He maintained 10,000 steps five to six days a week, often adding a short run of 600–700 meters. His biggest lesson was learning to stay consistent without being harsh on himself. On difficult days, he reminded himself of his core motivation and avoided self-criticism for missed workouts or overeating.

Lessons of Resilience

His story reflects the power of determination, balance, and patience. By quitting harmful habits, focusing on nutrition, and committing to consistent movement, he transformed his body and mind. More importantly, he rediscovered joy in living—a reminder that even in the darkest times, a fresh start is always possible.