“I Could Barely Walk for 10 Minutes”: How Niraj Jha Lost 63 Kilos by Fixing His Sleep, Not Chasing Motivation

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When Niraj Jha weighed 144 kilos, weight loss wasn't a fitness goal; it was survival. Even a 10-minute walk left him breathless. Clothes stopped fitting, socialising felt exhausting, and everyday life shrank quietly around his body.

The intention to change had always been there. What was missing was the ability to act.

Ironically, the breakthrough didn't come from a gym, a diet plan, or a burst of motivation. It came from something far more basic - sleep.

Two years later, Niraj has lost 63 kilos, rebuilt his health, and adopted habits he says he can sustain for life, without crash dieting, extreme workouts, or shortcuts.

When Fitness Slipped - And Health Took Over

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Niraj wasn't always overweight. Between 2013 and 2015, he exercised regularly and stayed active. Over time, priorities shifted, routines broke, and health took a backseat.

What followed was a series of medical setbacks. In 2016, Niraj suffered a heart attack. Soon after, he was diagnosed with a cyst in his jaw. Then came sleep apnoea, a condition that quietly worsened everything else.

Sleep deprivation disrupts hunger-regulating hormones, increasing appetite and cravings while affecting how the body processes energy. Studies published in The Journal of Clinical Endocrinology & Metabolism link poor sleep to obesity, insulin resistance, and higher cardiovascular risk.

For Niraj, exhaustion became constant. He would doze off at his desk. Exercise felt impossible.

The ICU Moment That Changed Everything

In 2023, while in Patna following his father's passing, Niraj developed a severe lung infection. He spent five days in the ICU, a moment that forced him to confront how fragile his health had become.

After discharge, doctors advised him to start using a BiPAP machine to manage his sleep apnoea. That decision changed everything.

"For the first time in years, I started sleeping well. I woke up refreshed. And that gave me the energy to take the first step."

At that point, Niraj weighed 144 kilos.

Starting Small: Walking When 10 Minutes Felt Impossible

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Niraj didn't join a gym. He didn't hire a trainer. He didn't sign up for a transformation challenge.

He started walking.

The first few days, 10 minutes was all he could manage. Instead of pushing himself into guilt or burnout, he designed a simple mental hack, which he now calls the "walk-away trick."

He would walk away from home for 10 minutes in one direction. Once the alarm rang, he had no choice but to walk back, turning a "10-minute walk" into 20 minutes of movement without mental pressure.

Over time, the minutes added up, and consistency replaced intensity.

Research from The British Journal of Sports Medicine shows that even 20-30 minutes of daily walking significantly improves cardiovascular health, insulin sensitivity, and mental well-being - especially in previously sedentary individuals.

Why He Avoided Dietitians and "Fancy" Diet Plans

Despite popular advice, Niraj chose a self-driven approach. Not because experts don't matter, but because he knew himself.

"At that weight, anything extreme would fail," he says. "I needed something I could do for life."

He began by tracking calories using an app, focusing on portion control rather than food elimination. Initially, he ate everything, even biryani, as long as he stayed within a calorie deficit.

Weight loss followed. Then it stalled.

The Plateau That Forced Him to Rethink Food

By late 2023, Niraj's weight stalled at around 120 kilos. The scale refused to move, forcing a rethink. Instead of pushing harder, he went back to research.

That's when he realised that calorie count alone wasn't enough; the quality of calories mattered just as much.

• Sugar was eliminated completely
• Refined carbohydrates, bakery items, biscuits, and bread were cut out
• Fruits were reduced to once or twice a week
• Protein and fibre became the foundation of every meal

Scientific evidence supports this shift. Studies in The American Journal of Clinical Nutrition show that high-protein, low-refined-carb diets improve satiety, preserve lean muscle mass, and reduce cravings, especially in people with obesity.

A Diet Built for Real Life, Not Instagram

For over two years, Niraj has eaten largely the same meals - intentionally.

• Breakfast: Paneer or eggs
• Lunch: Two rotis, vegetables, and protein (chicken, fish, eggs, or yoghurt)
• Dinner: Grilled chicken or fish with vegetables

"No fancy superfoods. No avocados. No trends," he says.

The monotony, he believes, is what makes it sustainable.

He also weighs his food, a habit shown in research to improve dietary awareness and long-term weight maintenance.

Discipline Over Motivation: The Real Game Changer

Niraj doesn't believe in motivation. He believes in environmental design.

• Shoes laid out the night before
• Fixed walking "appointments" like meetings
• No junk food stored at home
• Meals planned and logged in advance

"Discipline isn't punishment," he says. "It's removing friction."

Psychological studies on habit formation, including research by BJ Fogg and James Clear, show that reducing decision-making fatigue dramatically improves consistency, especially in lifestyle change.

No Relapses: Because the Habits Were Permanent

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Unlike many weight loss stories, Niraj never returned to his old habits. Not because he's unusually disciplined, but because he didn't chase perfection.

"If I walked 30 minutes instead of an hour, that was still a win," he says. "One is always better than zero."

Today, he allows flexibility. A slice of pizza is fine. A burger without the bun works. What he avoids is turning indulgence into routine.

Is Maintaining Weight Harder Than Losing It?

Only if the change is temporary.

For Niraj, weight loss wasn't a phase; it was a system reset.

"I'm never going back to how I used to eat," he says. "Not because I'm forcing myself, but because I genuinely feel better now."

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.