No supplements, here's how 26-year-old lost 7 kgs in just 47 days

A 26-year-old man left the Internet impressed when he lost seven kgs in just 47 days. Sharing his progress on the Fitness India subreddit, he detailed the disciplined combination of diet and exercise that fueled his transformation. His approach blended traditional Indian meals with structured calorie control and a carefully planned workout schedule.

Redefining Everyday Meals

He explained that his nutrition plan was rooted in common Indian foods but with conscious modifications. He eliminated beverages like tea and avoided breakfast items such as poha and idli. Instead, his mornings began with four whole eggs, with plans to gradually include whey protein. Lunch typically consisted of paneer with soya chunks and rice, while dinner remained a balanced Indian spread with two chapatis. By limiting his daily calorie intake to around 1,500–1,600—below his maintenance requirement—he created a steady deficit. His protein intake, averaging 60–70 grams a day, was set to progressively increase to 130 grams to better support muscle development.

Balancing Workouts and Routine

Consistency became the backbone of his success. He visited the gym every morning, training five days a week before heading to work. In the evenings, he incorporated cardio by running after dinner, waiting about an hour to an hour and a half before heading out. Running not only accelerated his fat loss but also aligned with his long-term goal of preparing for a full marathon scheduled for February.

Building Stamina Through Running

Currently, his weekly mileage ranges from 30 to 40 kilometers, accumulated across multiple days rather than in single sessions. Over the coming months, he aimed to gradually raise this distance to 70–90 kilometers per week at peak training. This blend of resistance training and endurance running allowed him to maintain strength while rapidly cutting down body fat.

Next Goals in Fitness

Through this disciplined approach, he successfully reduced his weight from 80 kilograms to 72.9 kilograms in less than two months. His future target was to reach 67–68 kilograms, after which he planned to begin a lean bulking phase to increase muscle mass, aspiring to eventually reach 75–76 kilograms of lean, strong physique without excess fat.