'Lost 20 kgs in 6 months': His simple yet effective weight loss regimen goes viral on social media

Proving that age or timing is never a barrier to self-improvement, a Reddit member recently caught the attention of the Fitness India community by showcasing a remarkable weight loss journey. Posting dramatic before-and-after photographs, the user detailed a transformation from 87 kilograms to 68 kilograms within a period of 24 weeks—roughly six months. The compelling post quickly gained momentum on the platform, earning over 6,000 upvotes and widespread praise.

In the post, the individual candidly described the difficult starting point: “Week 1: I was 87 kg, struggling to catch my breath after climbing stairs, and heavily reliant on unhealthy food and excuses. Mentally, I was drained and disheartened by my reflection in the mirror. Eventually, I reached a threshold. I was done feeling this way and knew I had to act.”

He acknowledged the initial phase was anything but easy. His body was sore, food cravings were relentless, and motivation wavered often. Yet, he held onto the reasons that drove him to start in the first place. Small victories—such as wearing older clothes that now fit, experiencing restful sleep, and noticing a slight boost in energy—served as constant reminders to persevere. Though physical changes were not instantly visible, he sensed a shift internally.

Obstacles surfaced along the way—long workdays, missed training sessions, emotional eating episodes. But he refused to let setbacks define his progress. He emphasized a shift in mindset: learning to value consistency over fleeting motivation, and long-term progress over immediate perfection.

By the 24th week, his weight had dropped to 68 kilograms. More than the number on the scale, he described a profound sense of being alive—feeling empowered, capable, and full of belief in his ability to keep growing. His approach was refreshingly realistic: there was no secret formula, just consistent effort. He maintained a caloric deficit, engaged in strength training three to four times weekly, walked regularly, and ensured he stayed hydrated—treating water as a vital part of his day.

In response to a commenter, the Reddit user elaborated on his practical and beginner-friendly routine. During the first week, he kept things simple, knowing he was out of shape. He committed to three full-body workouts weekly, using basic exercises like push-ups, bodyweight squats, and light dumbbell moves. Each day, he walked for 30 to 45 minutes—not to achieve perfection, but simply to get moving, sweat a little, and prove to himself that he could show up.

When it came to diet, he didn’t overhaul everything at once. Initially, he just cut out sugary beverages and junk food. He focused on eating three nutritious meals a day, prioritized hydration with over two liters of water daily, and practiced mindful eating rather than strict calorie counting. Gradually, as the routine became more familiar, he began tracking calories and refining food choices.

His diet leaned on home-cooked meals, with an emphasis on protein and vegetables, while moderating carbohydrates. He didn't deprive himself of treats but learned to manage portions and bounce back after occasional indulgences.

As for exercise, his strength training revolved around compound lifts like squats, deadlifts, bench presses, rows, and overhead presses. A few supplementary movements were included for balance, but the structure remained focused and regular. He also aimed to walk between 8,000 to 10,000 steps a day—an effort that added up significantly over time.

Through persistence, simplicity, and self-belief, he demonstrated that a meaningful change doesn’t require perfection—just the will to keep going.