Five years after embarking on his incredible weight loss journey and achieving an impressive 30 kg weight loss, Dr Sudhir Kumar continues to inspire people with his fitness routine. With just a few simple lifestyle tweaks, the neurologist who goes by the moniker Hyderabad Doctor on social media, not just achieved his weight loss goals but also managed to sustain them over the years, as apparent by his latest X post.

Sharing his ‘Then and Now’ photos, Dr Kumar shared the three simple changes that helped him shed pounds and also helped him fix his blood pressure, resting heart rate, and blood sugar levels, apart from other important health parameters. From improving sleep duration to embracing running in his lifestyle routine, the neurologist shared what has helped him transform his health over the years.

From a small village boy to inspiring millions

Dr Sudhir Kumar, hailing from a small village in Nalanda, Bihar, fought all odds to pursue his calling as a doctor. After facing many financial and health-related hurdles like a diagnosis with a debilitating joint condition, Dr Kumar accomplished what he aimed for – becoming a doctor and getting the satisfaction of healing and treating countless people.

The neurologist’s journey came to the spotlight when he shared his incredible weight loss journey of losing almost 30 kg in a span of one year, and from 100 kg, the doctor looked unrecognisable at 70 kg. While the internet has no shortage of ‘unbelievable’ weight loss stories, what made people connect with Dr Kumar’s journey were the simple lifestyle changes that he incorporated and turned them into consistent routines, proving it’s not fancy equipment and intense fitness regimes, but very simple and healthy changes that align with the body’s natural cycle that can sustain weight loss.

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From 100 kg to 70 kg

Dr Kumar weighed 100 kg and struggled walking even 5 km at one go. Sharing his pre-weight loss life, the expert reflected on his earlier X post that this happened due to working for 16-17 hours per day, sleeping for 4-5 hours, overeating, and indulging in junk food and sweets. Now aging in reverse, Dr Kumar weighed 100 Kg in 2014 and reached 70 kg in 2022, looking younger than his younger self.

How his health transformation began

What started as a 5km walk slowly turned into jogging, and Dr Kumar finally started a running routine.

“Fitness journey started on Nov 6th 2020. Initially walked 5 km, gradually increased to 10 km over 4-6 weeks, then, slow jogged and finally started running. Focused on distance and time on feet and not pace. Also wanted to keep HR low and feel comfortable,” he wrote in his earlier post.

Here are the other lifestyle changes Dr Kumar made to achieve his weight loss and sustain it over the years:

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Lifestyle changes for sustainable weight loss

Running consistently

    Running between 12-15 km every day and several half marathons and a few full marathons, Dr Kumar gradually prepared his body to achieve fitness goals. Dr Kumar says by showing up everyday and being consistent about his routine helped. He feels it’s the duration, not the intensity that matters. “Run at a pace that you enjoy- don’t chase personal best and don’t try to compete with fellow runners,” he says. Over the time pace improves on its own, he shares. He also suggests adding cross training to the running routine to reduce the risk of injuries. He added strength training three days a week starting December 2022.

    Healthy diet

      Overeating was one of the reasons the doctor found himself weighing a 100 kg. Dietary modifications like reducing calorie intake, eating in a shorter time window or time restricted eating can help achieve weight loss goals. Dr. Kumar noted that while intermittent fasting is beneficial, it may be difficult to follow for runners. He also stopped soft drinks, reduced junk food and sugar, reduced carbs and increased protein intake.

      Improved sleep duration

        Sleeping less could be adding to your kilos. Instead of 4-5 hours, Dr Kumar started to sleep for 7-8 hours, which helped in his health transformation by reducing risk of several serious diseases. “Sleeping for 7-8 hours is essential. Normal sleep duration reduces the risk of several serious diseases and increases longevity. Good sleep also improves mood and keeps you in better shape for long runs,” he wrote.

        By making these simple lifestyle changes, you too can achieve weight loss you never thought you could.

        Disclaimer: Always consult a doctor before starting any diet or fitness routine. Always seek the advice of your doctor with any questions about a medical condition.