Ram Kapoor revealed that a powerful combination of intermittent fasting, cardio and strength training helped him lose an impressive 55kg in just one year.
Ram Kapoor, the beloved actor known for his iconic roles in TV shows like Bade Achhe Lagte Hain and Kasamh Se, has wowed fans with his incredible makeover. The 51-year-old actor, who once weighed 140 kilograms, successfully shed 55 kilograms in just one year. Kapoor, who has been absent from social media for a while, revealed on Instagram that he has been working on himself quite intensively during this period. In a recent podcast, he talked about his weight loss journey, attributing his success to a combination of intermittent fasting, regular cardio and strength training. His remarkable weight loss transformation is the result of his unwavering dedication, lifestyle changes and determination to prioritize his health.
How much weight has Ram Kapoor lost?
The path to a healthy 85 kilograms was not easy, but it inspired everyone. In an interview with Deva Gandhi, Ram Kapoor revealed that he initially weighed a whopping 140 kg. Now, after an intense and well-planned weight loss regimen, he has shed 55 kg, bringing his weight to 85 kg. Reflecting on the change, Kapoor quipped, “So, yeah, half of me is gone.” This dramatic weight loss shows the actor’s dedication and how seriously he took his health, which ultimately changed his life.
At 51, Kapoor decided it was time to prioritize his health and well-being, especially for the sake of his family and career. He wanted to be a positive example for his children and show them that no matter where you are in life, making a change for the better is always possible. “Doing something for your career is different, but at some point you have to prioritize yourself. I made a goal that I would be fit by the age of 50, and I did it,” shared Kapoor.
What diet and fitness plan helped Ram Kapoor lose weight?
Ram Kapoor’s weight loss is largely attributed to a combination of diet and regular fitness sessions that have helped him stay on track. One key factor in his journey was intermittent fasting. Kapoor’s commitment to this eating pattern was a major part of his transformation. He explained: “Now I eat twice a day, once between 10:30 and 11 in the morning and the second time around 6:30 in the evening. Nothing in between, so 8 hours in the day and 4 hours at night.’
Intermittent fasting involves alternating periods of eating and fasting, which Kapoor adopted to give his body time to burn fat and improve metabolism. This method helped him cut down on unhealthy snacking and unnecessary calorie intake, which ultimately contributed to his weight loss.
In addition to intermittent fasting, Kapoor follows a regular exercise regimen that includes both cardio and strength training, ensuring that his weight loss is sustainable and effective. Let’s take a closer look at how these things worked together to achieve his goal.
How does intermittent fasting help you lose weight?
Intermittent fasting, or IF, which Ram Kapoor adopted, gained popularity due to its potential weight loss benefits. This is an eating pattern that alternates between periods of eating and fasting. Research published in eClinicalMedicine in 2024 found that various intermittent fasting diets may be particularly effective for people who are overweight or obese. By limiting the period of eating and extending the period of fasting, the body is encouraged to burn fat stores for energy, which accelerates weight loss.
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Ram Kapoor emphasized the benefits of intermittent fasting for him, explaining the strict approach to his diet. By eating twice, the actor allowed his body to rest and reset during fasting, which allowed it to burn fat more efficiently. Reducing his food intake while fasting helped control his overall caloric intake and in turn contributed to significant weight loss.
Read also: Ram Kapoor on Weight Loss: ‘Half Me Gone’ After Losing 55 Kilos
How does cardio and strength training help you lose weight?
A combination of cardio and strength training is essential for anyone trying to lose weight, and Ram Kapoor’s approach is no different. In addition to intermittent fasting, Kapoor included 45 minutes of cardio and 45 minutes of strength training in his daily routine. This combination of exercises is a powerful combination for fat loss and muscle toning.
Cardiovascular or cardio exercise, such as running, cycling or brisk walking, helps burn calories and improve heart health. Meanwhile, strength training, which involves lifting weights or performing bodyweight exercises, helps build muscle mass. The more muscle you have, the more calories your body burns at rest, making strength training a key element in long-term weight loss. A study published in Obesity Reviews also notes the positive effects of strength training on adults who are overweight or obese. He also noted that attention to quality sleep is also critical to maintaining good health.
Kapoor’s balanced cardio and strength training helped him not only shed fat but also gain muscle, resulting in a leaner and stronger body.
Ram Kapoor on weight loss drugs: ‘I’ve never taken Ozempic’.
Amid the rise of weight-loss drugs like Ozempic, which gained attention for its effectiveness in helping people shed pounds, Ram Kapoor clarified that he did not rely on such drugs to achieve his transformation. He shared, “I have never taken Ozempic or any other weight loss drug or had bariatric surgery.” Instead, his weight loss journey was driven solely by hard work, discipline and purposeful lifestyle changes.
Ram Kapoor’s commitment to his health serves as a reminder that weight loss isn’t about quick fixes, but about making sustainable changes that lead to lasting results. His journey shows that with the right mindset, determination and approach, anyone can achieve their health and fitness goals.
