Man who was overweight all his life reveals how he lost 20 kgs in 6 months while running business full time: 'Had cheat meals'

A young professional recently shared his remarkable fitness transformation on the subreddit Fitness India, inspiring many with his discipline and perseverance. Over a span of six months, he successfully shed 20 kilograms—dropping from 104 kg to 85 kg—while balancing a demanding remote job and managing his own business. His journey was not about extreme deprivation but about consistency, mindful eating, and structured training.

A Balancing Act of Work, Health, and Determination

The man explained that his schedule was far from easy. Managing dual responsibilities—a full-time work-from-home job and running a full-fledged business—left him with little free time. Yet, he carved out hours daily to focus on his fitness. Despite occasional cheat meals and social drinks, he stayed committed to his calorie goals, averaging between 1450 and 1550 calories a day. He admitted that his progress might have been faster without indulgences but emphasized that sustainability mattered more than speed.

He described his transformation as deeply personal, having spent most of his life being labeled “the fat kid.” For him, the change wasn’t only physical—it was an emotional and mental breakthrough that helped rebuild his confidence and discipline.

Structured Workouts and Smart Nutrition

His fitness plan was strategically designed. Following a push-pull-legs workout routine, he trained six times a week, combining strength training with 40 to 60 minutes of cardio in each session. With just six months of consistent experience, he developed a routine that kept him motivated and progressive. His primary goal focused on fat reduction and overall body recomposition.

On alternate days, he targeted his core—doing oblique exercises one day and front ab movements the next. However, he was realistic in his approach, acknowledging that spot reduction isn’t possible and fat loss happens across the entire body. Currently maintaining around 25% body fat, he aims to lower it to 18% to tone his midsection further.

To support his training, his daily protein intake ranged from 110 to 120 grams, ensuring muscle preservation during calorie deficit. Though his fitness journey continues, he remains proud of his transformation—proof that with persistence and balance, lasting change is achievable.