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How I lost 15 kg by walking 10,000 steps every day

October 30, 2020 14:49 IST
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Balaji Surywanshi reveals how he lost 15 kilos in two months by walking 10,000 steps.

How Balaji Surywanshi lost 15 kg by walking 10k steps

IMAGE: Balaji went from 73 kg to 58 kg in two months. Photograph: Kind courtesy Balaji Surywanshi

I am 28 and work as a regulatory affairs professional in Mumbai.

In May 2019, I weighed 73 kilos.

My office is half an hour away from my house. When I take the local train, I prefer to stand for 30 minutes of the journey. 

Some time in May 2019, I realised that I couldn't stand for 30 minutes and got tired easily.

I also felt out of breath if I walked a little.

That's when I decided to focus on my health and change my food and lifestyle.

I started walking 2 km a day, slowly reaching 10,000 steps.

At the end of two months, I lost 15 kilos.


I used to avoid a meal three times in a day because my basal metabolic rate is low.

I realised I don't need to eat three times food in a day.

I followed intermittent fasting (16:8 food eating window) and my body responded very well. It helped me to lose maximum weight in short period of time.

Later, I switched to healthier, portioned, meals.

  • Breakfast: 2-3 boiled eggs or poha, idli
  • Lunch: 3 chapatis with mixed sabzi with a fruit salad.
  • Dinner: 2 rotisabzi and one bowl of yoghurt and a moderate amount of rice.
  • Pre-workout meal: A handful of almonds and walnuts.
  • Post-workout meal: Two boiled eggs or sometimes milk.


When I started, I walked 2 km for the first few days.

Later on, I gathered speed and walked 5 km or 10,000 steps each day, either in the morning or evening and sometimes twice a day.

I decided to have only homemade food. I gave up junk, oily food and stopped ordering from outside. I switched to vegetarian food for 60 days.

I used to check my weight twice a week;

Lessons learned

I realised that diet is a very important factor in weight loss. Hence, I focused on food intake and obviously, consistency in my workout.

During the initial 60 days, I didn't miss my workout for a single day.

My biggest motivation was the difference in my physique.

Whenever I saw myself in the mirror, I got charged up to sweat more and lose weight.

I have realised that consistency is the key.

When we are in a consistent zone, nothing can stop us to achieve our goal.

If you are patient, disciplined and work hard, you can accomplish anything.

Going forward, I would like to have a toned body with a very low-fat level.

Have you recently lost weight or survived a health condition?

We want you to share your story with us. Tell us how you did it.

Please share your diet plan, exercise tips, learnings and more.

Kindly mail (My Fitness Story) along with your NAME, AGE, LOCATION, along with a before and after photograph of your fitness journey. We'll feature the best responses on

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