Two states actor Arjun Kapoor followed this simple mantra to lose 50 kg

Bollywood actor Arjun Kapoor, who made his debut with Ishaqzaade in 2012, shed over 50 kg before entering the film industry. Once weighing around 140 kg as a teenager, Kapoor took 15 months to achieve his initial fitness goals. He says walking continues to be a crucial part of his weight loss and fitness routine.

Arjun Kapoor’s journey from obesity to fitness is marked by disciplined workouts, dietary changes, and overcoming health challenges. He has spoken openly about battling an autoimmune condition, Hashimoto's thyroiditis, which affects metabolism and causes weight gain. His routine includes a strict diet and a mix of cardio and strength training.

Walking remains the foundation of his routine

In an interview with The Times of India, Kapoor said walking played a major role in his fitness journey.

“When I was fat and overweight, as a kid also, I believed in one thing: that there's nothing better than walking. Even today, when I want to lose weight, I just keep in mind to get out there and walk. Just be physically active. You cannot sit on your best eating food and then cribbing about the fact that you're not losing weight,” he said.

Kapoor had earlier shared in a now-deleted Instagram post that it took him 15 months of consistent effort to shed the extra weight.

Arjun Kapoor’s daily fitness and food schedule

According to The Indian Express, Kapoor follows a high-protein diet and avoids junk food, high-carb, and sugary items. He includes fresh fruits, vegetables, and protein-rich food in his meals.

In the now-deleted Instagram post, he had revealed his daily routine:

He begins his day with eggs and then works out at the gym.

Lunch is usually a Greek Souvlaki wrap, followed by meetings and calls.

In the evening, he eats Turkey Sushi and exercises again.

Dinner includes Turkish kebabs with muhammara sauce, mint chutney, and pickled vegetables.

His workout routine involves weight training, circuit training, CrossFit, and cardio exercises.

Dealing with Hashimoto’s thyroiditis and mental health

In 2024, Kapoor spoke about being diagnosed with Hashimoto's thyroiditis, an autoimmune disease that affects the thyroid gland and slows down metabolism. In an interview with The Hollywood Reporter India, he said,
“I haven't always opened up about it, but I also have Hashimoto's disease (the autoimmune disease damages the thyroid gland), which is an extension of thyroid. It's almost like I can take a flight and gain weight because the body goes into distress... your body is in fight-or-flight mode.”

He also talked about how the condition affected his appearance and career.

“That (Hashimoto's disease) happened to be when I was 30, and I defied it and I said, 'No, this can't be'. My mom (Mona Shourie Kapoor) used to have it, and my sister (Anshula Kapoor) also has it... If I look back today, I can see myself and my body changing through the course of my films. Now that is 2015-16, that's seven-eight years of me holding that physical trauma and then my films not panning out at the same time,” he said.

Kapoor also revealed that he had taken therapy for mild depression during this period.

Despite losing over 50 kg, Arjun Kapoor continues to work on his fitness. In the TOI interview, he described his transformation as a “work in progress,” suggesting that he remains focused on staying fit and healthy.