Man loses 34 Kg fat in 6 months: Shares his simple weight loss diet and fitness routine

A six-month transformation journey has gone, proving that sustainable weight loss hinges on mindset as much as routine. Shubhasish Padhi, a 26-year-old from India, documented his dramatic shift from 104 kg to 71 kg on Instagram, inspiring thousands with his story of grit and gradual change. His before-and-after photos highlight not just physical change but a mental overhaul.

“There were days where I ate a lot or missed the gym. But do not beat yourself up too much and just get right back on track. It’s a mind game,” Shubhasish emphasized in a video shared on his Instagram handle, addressing the challenges of staying disciplined. Critics initially doubted his ability to sustain the effort, but his structured approach—combining diet, exercise, and recovery—delivered results.

Man Sheds 34 Kg in 6 Months with Simple Changes

The Diet Strategy

The first was calorie control, where he limited his daily intake to 1,600–1,800 calories. To eliminate unnecessary calories, he completely cut out sugary drinks and relied only on water and Coke Zero. This shift helped him stay within his calorie goals while avoiding excess sugar. Next was balanced nutrition, where he significantly reduced his carbohydrate intake and replaced it with fruits, vegetables, and protein-rich foods. He also made a firm decision to avoid alcohol, ensuring that his diet supported his fitness goals without unnecessary setbacks.

His exercise routine was another crucial factor. He followed a structured workout plan that included weight training four to five times a week, using a push-pull-legs split to build muscle efficiently. To complement his strength training, he made sure to walk 12,000 steps daily, which helped with fat loss while maintaining his overall fitness. Consistency played a major role in his transformation. He acknowledged that results do not appear overnight and encouraged others to stay focused on their goals. “You won’t see results overnight, so always remember your end goal and why you’re doing this. Never give up,” he advised.

Lastly, he prioritized restorative sleep, ensuring he got at least seven to eight hours of rest each night. This helped with muscle recovery, energy levels, and maintaining a healthy hormonal balance, all of which were crucial for sustained weight loss.

By sticking to these five pillars, Shubhasish was able to achieve an incredible 34 kg weight loss in just six months, proving that discipline and consistency can lead to transformative results.

Flexible Meals, Fixed Discipline

Shubhasish shared his daily meal plan, stressing variety to avoid monotony:

Breakfast: Options ranged from protein shakes to idlis or paneer dosa.

Lunch: Meals like grilled chicken with rice, salads, or chapati with paneer provided balanced macros.

Snacks: Roasted makhana, egg whites, or sattu shakes kept cravings at bay.

Dinner: Lighter choices like chicken salad or roti with chole emphasized protein and fiber.

Bedtime: A glass of turmeric milk promoted digestion and sleep.

Key tips included avoiding fried foods, staying hydrated, and walking 10–15 minutes post-meals to boost metabolism.

Shubhasish’s story shows that weight loss isn’t linear. Occasional indulgences, he argues, shouldn’t derail progress. His approach mirrors other viral fitness journeys, like a man who lost 31 kg in 1.5 years while still enjoying meals out—proving flexibility and persistence trump extreme measures.

_{Images are for reference only.Images and contents gathered automatic from google or 3rd party sources.All rights on the images and contents are with their legal original owners.}