Man reveals how he lost 10 kgs in one year without extreme dieting, shares one habit which speeded his weight loss

A 27-year-old man recently shared his year-long fitness transformation on the Fitness India subreddit, detailing how he managed to shed 10 kilograms through gradual lifestyle changes and sustained effort. He explained that his journey began in March last year, though the initial months were marked by inconsistency and missed routines. It was only by May that he truly committed to the process, built discipline, and followed his plan with regularity. From that point onward, steady progress followed, and it ultimately took close to twelve months for him to reach his current physical condition.

When discussing his workout structure, he outlined a well-balanced and demanding routine. He trained at the gym six days a week, following a Push, Pull, Legs split that was repeated twice weekly. This approach allowed him to work all major muscle groups while maintaining recovery. Alongside weight training, sports played a significant role in his transformation. He mentioned playing badminton almost every day, which greatly improved his stamina, cardiovascular fitness, and overall conditioning, making his workouts more effective and dynamic.

Nutrition, he noted, was just as crucial as exercise. He made it a priority to consistently consume between 120 and 130 grams of protein each day to support muscle maintenance and recovery. His daily meals were built around simple, easily accessible foods such as oats, bread, peanut butter, chicken breast, whey protein, milk, and low-fat paneer, particularly a commonly available brand. Rather than relying on an extensive supplement stack, he kept things minimal, using whey protein as his primary supplement to help meet his protein targets.


Looking ahead, he clarified that his aim was not to gain excessive muscle mass. Naturally lean by body type, he prefers a streamlined, athletic appearance over a bulky physique. His future focus is on further reducing body fat levels while preserving the muscle he has already built.

He also shared his physical statistics to provide context. Standing at 178 centimeters tall, he began his journey at a weight of 80 kilograms and currently weighs 69 kilograms, reflecting the results of a year of consistent effort, patience, and balanced habits.