22-year-old Tunisian student sheds 52 kg in 11 months without going to the gym; here’s what she did for weight loss

From 133 kg to 52 kg, Hiba Allah Ayadi transformed her life with simple diet changes and daily walking. Here’s how she did it without a gym membership. (Image: Pexels)

• Hiba Ayadi lost 52.45 kg in 11 months without gym workouts
• She followed a balanced diet and walked daily for exercise
• Weight loss improved her physical and mental well-being

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Those on a weight loss journey know how tough it can get, but when they don’t budge from routine, discipline, and commitment, the results are very rewarding. The same has been the case for 22-year-old Hiba Allah Ayadi, a Tunisian student, who decided to take control of her life after she weighed 133.3 kg on the scale.

According to The Times of India where she shared her story, the perturbing number not only affected the way she looked, but also the way she felt and moved. And so she resolved to lose weight and dropped 52.45 kg in just 11 months without going to the gym.

Hiba’s weight loss journey

Hiba told TOI that the day she stepped on the scale and found she weighed 133.3 kg was a “reality check.” She knew she needed to bring about a change, not just for her appearance but also because it was affecting the way she lived her life. That’s why she promised to go back to being her real self.

Also Read: How this 30-year-old lost 20 kg in 6 months with structured workouts and diet

Her diet: No, she didn’t skip meals

Hiba said she didn’t skip her meals but changed what she ate on a daily basis. Here’s  the foods and beverages she consumed:

Breakfast

She had a three-egg omelette along with vegetables and bran bread. For beverages, she opted for sugar-free tea or coffee, or sometimes just water.

Lunch

She ate a balanced lunch with complex carbs in the form of rice, pasta, or bread, some protein like chicken or eggs, and for fibre, she took a large serving of  vegetables or salad. She also added fruit to her lunches.

Dinner

Dinner was kept light. It was either Tunisian soup or a salad with an egg. She ensured less salt, less oil with her foods.

Exercise: Walking over gym workout

Hiba said she couldn’t afford a gym membership, so she opted to walk daily. It proved to be quite effective, and she realised that what mattered was not fancy equipment, but consistency. Staying active and walking as much as she could helped her burn calories and stay on track.

Emotional struggles she faced

Most people think weight loss is a physical journey, but what they don’t realise is its impact on mental health.

“The most painful part of being overweight wasn't just the physical struggle; it was emotional. I couldn't wear the clothes I dreamed of, mirrors became a reminder of what I wanted to change, and I worried about my health constantly. It felt like being trapped inside my own body,” Hiba said.

She said there were many hard days, but she stayed on course, even when the progress was slow. Through the months, her goal of travelling to India kept her going, and all the choices she made brought her closer to it. Now, she weighs 52 kgs.

Also Read: Maharashtra man shares his weight loss journey, calls losing 17 kg in 7 months “unsustainable” and a “mistake”

Hiba realised weight loss was more about controlling the mind, which helped her stay disciplined and continue even when she felt exhausted. “Weight loss is not punishment. It's an act of respect for the body and life given to me. Today, I live healthier, lighter, and freer—not just in body, but in spirit," she concluded.

FAQs on Weight Loss Without Gym

1. Is it possible to lose weight without going to the gym?

Yes, weight loss can be achieved through diet changes and regular physical activities like walking.

2. What kind of diet helps in weight loss without gym workouts?

A balanced diet with adequate protein, complex carbs, fibre, and minimal salt and oil can aid in weight loss.

3. How important is consistency in weight loss?

Consistency is crucial as regular physical activity and a balanced diet contribute significantly to long-term weight loss success.

4. Can walking be an effective exercise for weight loss?

Yes, walking can be effective for burning calories and staying active, making it a good alternative to gym workouts.

5. How does weight loss impact mental health?

Weight loss can improve self-esteem and reduce anxiety related to health, leading to better overall mental well-being.