He shed 22 kilos in a year while fighting anxiety, body ache and building his business. Delhi doctor shares his weight loss journey and diet routine

Dr Yash Vardhan, a Delhi doctor-turned-coach, didn’t drop 22 kilos during a phase of life filled with free time and calm evenings. He pulled it off in the middle of brutal work hours, stress, chaos, and the grind of building an online business. His transformation wasn’t flashy or loud. It was slow, relentless, and deeply personal. And now, he’s opening up about how he rebuilt not just his body, but his confidence and clarity too.

Dr Yash Vardhan took to X to share how this one-year journey unfolded. He revealed that he managed to lose 22 kilos despite juggling long days, unpredictable routines, and the pressure of creating a business from the ground up. He said he simply kept showing up for himself with consistency and intensity, even on the days when things felt overwhelming.

He also shared a reflection from a time when he couldn’t imagine a day without pain. Years ago, he pushed through 15 to 16 hours of study daily, constantly anxious, tense, and unable to enjoy even small moments because he didn’t feel at peace with himself. Back then, he wasn’t chasing abs or aesthetics. He just wanted a body that didn’t hurt and a mind that felt steady.




Over time, something shifted. People began coming to him not just for fitness advice but for clarity, direction, and mental stillness. He became the guide he once wished existed for him. He says everything changed when he stopped waiting for someone else to fix his life and finally chose himself.

What does his diet look like?

And for those curious about how he eats now, he even broke down his meals from the past three months. His breakfast includes fresh fruits, roasted paneer, and whey mixed with milk. Lunch keeps things simple with a paneer dish, green vegetables, Greek yoghurt, and another serving of whey with milk. Dinner ends on a comforting note with khichdi and yogurt, his go-to meal at the end of a long day.