Losing a significant amount of weight can often seem like an overwhelming challenge, especially for busy professionals juggling demanding careers, personal commitments, and social responsibilities. Dr. Sudhir Kumar, a neurologist from Hyderabad, experienced this struggle firsthand when his weight reached 100 kilograms. However, through steady, practical lifestyle changes, mindful eating habits, and consistent moderate exercise, he managed to shed 30 kilograms over two years — a transformation that not only changed his physical appearance but also dramatically improved his overall health, mental well-being, energy levels, and confidence. Dr. Kumar’s journey, shared openly on social media, offers valuable insights and inspiration for anyone hoping to make lasting changes without resorting to extreme diets or grueling exercise routines.
Dr. Kumar’s fitness journey : Overcoming weight struggles amid a busy schedule revealed
Before starting his fitness journey in late 2020, Dr. Kumar found himself trapped in a cycle that many people struggling with weight can relate to. His work as a neurologist demanded 16 to 17-hour days, leaving very little time for self-care. The long hours meant he often slept just 4 to 5 hours a night, which severely impacted his energy levels and metabolism. On top of this, his diet was far from ideal — frequent overeating, regular consumption of junk food, sugary snacks, and soft drinks added fuel to the fire.Physically, the consequences were evident. Walking even five kilometers was a major challenge for him, and he experienced difficulty with stamina and endurance. It was clear that drastic changes were needed, but they had to fit into the reality of a busy medical professional’s life.
How limiting work hours enabled Dr. Kumar to focus on fitness and nutrition
One of the most important changes Dr. Kumar made was to significantly reduce his working hours. By limiting his workday to 8-9 hours, he was able to reclaim precious time to focus on his health, well-being, and personal priorities. This shift was crucial because it not only reduced stress but also allowed him to dedicate consistent time to exercise, proper meal preparation, and mindfulness practices.Many people underestimate the profound impact of work-life balance on overall health. Dr. Kumar’s example highlights how clearly setting boundaries around work can directly contribute to improved physical fitness, mental wellness, and long-term sustainable healthy habits.
How better sleep helped Dr. Kumar regulate appetite and boost metabolism
Another cornerstone of Dr. Kumar’s transformation was improving his sleep quality. Increasing his nightly sleep to 7-8 hours was a game changer. Sleep plays a vital role in regulating the hormones that control hunger and fullness. Without adequate rest, the body tends to produce more ghrelin (which increases appetite) and less leptin (which signals fullness), making it harder to avoid overeating.Additionally, sleep supports metabolic health, aids muscle recovery, and boosts mental clarity — all of which are essential for maintaining an active lifestyle and making good dietary choices. By prioritizing sleep, Dr. Kumar laid a solid foundation for sustainable weight loss.
How cutting refined carbs and increasing protein aids lasting weight loss
When it came to nutrition, Dr. Kumar took a balanced and realistic approach. He stopped drinking soft drinks altogether and cut down drastically on junk food and sugary treats, which are often major contributors to unwanted weight gain. Instead of following a fad diet, he focused on reducing his carbohydrate intake — especially refined carbs — while increasing the amount of protein he consumed.Protein is known to help keep you feeling full longer and helps preserve muscle mass during weight loss. This thoughtful adjustment in his diet allowed Dr. Kumar to shed pounds without feeling deprived or hungry, making the changes sustainable over time.
How consistent running helped him lose weight and improve his health
Dr. Kumar didn’t rush into intense exercise. He started slow, walking five kilometers even though it was difficult at first. Over the course of several weeks, he gradually increased his distance to 10 kilometers, building endurance at a comfortable pace. Eventually, he transitioned into slow jogging and then running, focusing more on how long he stayed active rather than how fast he went.This approach helped him avoid injury and burnout. Later, in December 2022, he added strength training sessions three times a week, which helped build muscle, improve metabolism, and further enhance his body composition. The combination of aerobic activity and resistance training proved to be a winning formula for his sustained weight loss. Over time, Dr. Kumar’s dedication to running became apparent through the impressive distances he covered. In 2021, he averaged 15 kilometers per day, completed 339 runs of 10 kilometers or more, ran 69 half marathons, and even completed a full marathon. The following year, while slightly reducing his daily average to 12.6 kilometers, he still managed 304 runs of 10 kilometers or more, along with 43 half marathons.The physical transformation was impressive, but Dr. Kumar experienced benefits far beyond the number on the scale. Losing 30 kilograms brought a remarkable increase in energy and stamina. He reported feeling more focused and productive in both his professional and personal life. Alongside these changes, his self-confidence soared, reflecting the powerful impact of improved health on mental well-being.Medical tests showed improvements across the board. His resting heart rate dropped from 72 to an impressively low 40-42 beats per minute, indicating better cardiovascular fitness. Key health markers such as blood sugar levels (HbA1C), cholesterol, and blood pressure all improved, lowering his risk for chronic diseases.
Practical tips from Dr. Kumar’s weight loss journey
Reflecting on his experience, Dr. Kumar stresses the importance of consistency. Showing up to exercise regularly matters more than pushing yourself to run faster or harder every day. He encourages people to focus on enjoying the activity and listening to their bodies instead of chasing personal bests or competing with others.He also highlights the value of cross-training — incorporating various forms of exercise to keep workouts interesting and reduce injury risk. Diet-wise, he advises mindful eating, suggesting that reducing overall calorie intake and possibly experimenting with time-restricted eating can be beneficial, though it should be tailored to individual needs.Lastly, he underlines the non-negotiable role of good sleep in any fitness journey, reminding us that 7-8 hours per night is essential for optimal results.Disclaimer: The information shared in this article is based on Dr. Sudhir Kumar’s personal health journey and is intended for informational and inspirational purposes only. Individual results may vary, and what worked for him may not be suitable for everyone. Always consult with a qualified healthcare professional before making significant changes to your diet, exercise, or lifestyle, especially if you have existing health conditions.Also Read | Tuberculosis cases rise in the US: Maine reports three active infections; check symptoms, how to stay safe, and other information