Completely giving up 3 foods, the doctor lost 30kg in 2 years

Completely cut out soft drinks, fast food, and candy.

At the age of 51, Dr. Sudhir Kumar lost 30kg, not through a strict diet or constant fasting, but through seemingly simple things: getting enough sleep, eating right, and exercising regularly.

According to Times of India, he is a neurologist living and working in Hyderabad (India). Before 2020, his life revolved around work with a schedule lasting 16 to 17 hours a day.

Bỏ hoàn toàn 3 món, vị bác sĩ giảm được 30kg trong 2 năm - 1 — The doctor's transformation after losing weight (Photo: Times of India).

He slept only 4 to 5 hours, ate a quick diet of fast food, soft drinks and starchy foods. He hardly exercised, his physical strength was so weak that he could hardly walk. His weight reaching 100kg was the first warning bell.

Dr. Kumar started by reducing his work hours to 8-9 hours a day. This not only helped him regain balance in his life, but also gave him more time to exercise and prepare proper meals.

Instead of aiming for immediate weight loss, he focused on improving his sleep and fitness. Getting seven to eight hours of sleep a night helped him control his appetite and regain his energy.

In diet, he chooses a gentle approach. He does not follow crash diets, and does not completely eliminate any group of substances.

He cut out soft drinks, fast food, and candy. He reduced his intake of refined carbohydrates and replaced it with protein from healthy sources. This change helped him feel full while controlling calories, without feeling hungry or lacking in energy.

Walk 10km/day

Regarding training, he started by walking 5km every day, then gradually increased to 10km. From walking he moved to jogging, then running long distances, but he did not focus on running fast or being better than anyone else.

The doctor just tries to maintain some time of activity each day, focusing on how his body feels. This helps him avoid injury and maintain the habit over the long term.

By the end of 2022, doctors will add strength training sessions each week. The combination of aerobics and weight training helps improve metabolism while preserving muscle mass during weight loss.

In 2021, he averaged 15km per day. In total, he ran 339 10km runs and completed 69 half marathons. The following year, he continued his pace, averaging 12.6km per day, 304 10km runs and 43 half marathons.

The biggest change wasn't in the number on the scale, but in how he felt about his body and life.

Dr Kumar said he is now healthier, more focused at work and feels more confident in himself. His resting heart rate has dropped from 72 to 40-42 beats per minute. His blood pressure, blood sugar and cholesterol levels have also stabilized.

Looking back on his journey, he shared that the most important thing is patience. There is no need to push yourself too hard. Practicing regularly every day, even a little, is much more effective than overdoing it and giving up.

He also emphasizes the benefits of combining different forms of exercise to avoid boredom and reduce the risk of injury. In terms of diet, he encourages mindful eating, reducing overall calorie intake and possibly experimenting with time-restricted eating if that suits your body.

Finally, he emphasizes that quality sleep is fundamental. Getting 7 to 8 hours of sleep each night not only helps the body recover, but also determines the effectiveness of any weight loss plan.

Source: https://dantri.com.vn/suc-khoe/bo-hoan-toan-3-mon-vi-bac-si-giam-duoc-30kg-trong-2-nam-20250919064329201.htm