From 114 kgs to 73 kgs: Man shares how he lost 41 kilos with…

For many, weight loss is not just about looking better—it’s about reclaiming health, confidence, and mental well-being. Anuj Kumar, an engineer from Mumbai, embarked on an extraordinary journey, shedding 41 kg and transforming his body from 114 kg to 73 kg. His story is a testament to the power of discipline, consistency, and strategic lifestyle changes. Instead of relying on crash diets or extreme measures, Anuj adopted a structured approach, incorporating a balanced diet, strength training, and mindful eating habits to ensure long-term success.

If you’re looking for sustainable weight loss strategies, here’s a breakdown of how Anuj achieved this remarkable transformation.

One of the cornerstones of Anuj’s weight loss was his well-planned workout regimen. Instead of random exercises, he followed a systematic training program that included strength training, HIIT (High-Intensity Interval Training), and cardio.

Workout Plan

•Day 1: Back & Biceps (Deadlifts, Pull-ups) + HIIT

•Day 2: Chest, Shoulders & Triceps (Bench Press, Dips, Push-ups) + HIIT

•Day 3: Leg Day (Weighted Squats, Lunges, Leg Press) + HIIT

•Day 4: Rest, then repeat the cycle

His workouts primarily focused on compound movements to maximize calorie burn and muscle growth while incorporating HIIT for fat loss and endurance.

Anuj understood that weight loss is 80% nutrition and 20% exercise. He followed a high-protein, well-balanced diet to fuel his workouts while ensuring his body received essential nutrients.

Diet Breakdown

•Initial Detox: For the first 15 days, Anuj consumed only fruits and boiled eggs to cleanse his system and regulate his metabolism.

•Macronutrient Balance: His diet included proteins, healthy fats, and complex carbs to sustain energy levels and prevent muscle loss.

•Vitamin Intake: He supplemented his diet with Vitamin C (for immunity and recovery) and Vitamin E (for muscle repair and skin health).

•Beverages: His liquid intake consisted of warm water with lemon and honey/apple cider vinegar (for detox), green tea (for antioxidants), black coffee (for metabolism boost), and whey protein (for muscle recovery).

•Cheat Meals: To prevent cravings and diet fatigue, he allowed himself one small pizza every 15 days.

Anuj remained consistent with this approach for a year, ensuring he didn’t hit a weight loss plateau by occasionally tweaking his meals.

Anuj’s biggest motivation was his desire to improve his health, confidence, and self-esteem. He consistently tracked his progress, made necessary adjustments, and remained dedicated to his goals.

The transformation wasn’t just physical—it improved every aspect of his life:

•Increased Confidence: His improved physique boosted his self-assurance in personal and professional settings.

•Higher Self-Esteem: He felt better about his appearance and body.

•Better Body Language: His posture and presence became more positive and assertive.

•Improved Self-Love: Taking care of his body made him appreciate himself more.

•Healthier Skin: A nutritious diet and proper hydration enhanced his skin texture and tone.

Anuj’s journey proves that weight loss is achievable with dedication, discipline, and a well-balanced approach to fitness and nutrition. His transformation serves as an inspiration for anyone looking to make lasting, sustainable changes in their health and lifestyle.