Shubhasish Padhi’s weight loss transformation has captivated thousands across social media, showcasing his incredible journey from 104 kg to 71 kg in just six months. The viral Instagram video highlights his dramatic before-and-after photos, inspiring many to rethink their own fitness routines.
In the video, Shubhasish, a 25-year-old from India, opened up about the challenges he faced throughout his weight loss process. He revealed that, despite initial doubts from others about his ability to complete the journey, he managed to achieve impressive results by making significant changes to his diet and overall lifestyle.
“Losing weight is a mind game,” he shared, emphasizing the importance of patience and consistency. “There were days when I overate or skipped the gym. But you can’t beat yourself up—just get back on track. It’s all about staying focused on the bigger picture.”
Shubhasish also shared key principles that contributed to his weight loss success:
1. Managing Calorie Intake:
He maintained a daily calorie intake between 1600 to 1800 calories, eliminating sweetened drinks and opting only for water or Coke Zero.
2. Adjusting Diet Composition:
Most of his carbs were replaced with fruits and vegetables, while protein intake was significantly increased. He also avoided alcohol entirely.
3. Consistent Exercise Routine:
Shubhasish committed to weight training 4-5 times a week using a push-pull-legs split. He complemented this with daily cardio, walking 12,000 steps a day.
4. Staying Consistent:
“Results don’t happen overnight, but staying consistent and remembering your end goal is key. Never give up,” he emphasized.
5. Prioritizing Sleep:
Shubhasish made sure to get 7-8 hours of sleep each night, allowing his body time to recover and regenerate.
To help others follow his path, Shubhasish shared his detailed meal plan, offering a range of options for each meal:
Morning Routine (7:30 AM):
1 glass of warm water with lemon
Optional: Black coffee or green tea (no sugar)
Breakfast (9:00 AM):
- Option 1: Bread omelette
- Option 2: 4 idlis with sambar
- Option 3: 1 paneer dosa with chutney
- Option 4: Overnight oats pudding
- Option 5: Banana protein shake
- Option 6: Poha
Lunch (1:00 PM):
- Option 1: 1 cup rice, dal, roasted paneer, and salad
- Option 2: 1 cup rice, soya aloo sabzi, curd, and salad
- Option 3: 1 cup rice, grilled chicken, curd, and salad
- Option 4: 1 cup rice, grilled fish, sabzi, and salad
- Option 5: 2 chapati, paneer bhurji, and salad
Evening Snack (5:00 PM):
- Option 1: 1 cup roasted makhana
- Option 2: 4 boiled egg whites
- Option 3: Sprouts, tomato, and peanut chaat
- Option 4: Bread and peanut butter
- Option 5: Sattu powder shake
Dinner (8:00 PM):
- Option 1: Paneer sandwich
- Option 2: Roti, dal, and grilled paneer
- Option 3: Chicken salad
- Option 4: Bread and scrambled egg
- Option 5: Roti and chole
- Option 6: Soya chunks and vegetable salad
Before Bed (10:00 PM):
1 glass of warm turmeric milk
Key Tips:
Avoid deep-fried or high-calorie foods (like vadas).
Stay hydrated throughout the day.
Take a 10-15 minute walk after each meal to aid digestion and weight loss.
Shubhasish’s success story has resonated with many, offering practical advice and a clear pathway to lasting weight loss. His message is simple but powerful: consistency, discipline, and the right mindset are essential to achieving your health and fitness goals.
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