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No gym but strict diet: R. Madhavan’s remarkable transformation and how he achieved

Actor R Madhavan talks about simple changes that he included in his lifestyle which helped his with the major body transformation that took everyone by surprise, in just 21 days.

Entertainment desk | August 02, 2025 / 18:52 IST
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Intermittent Fasting: Madhavan adopted time-restricted eating, giving his body extended hours of rest to reset and burn fat naturally.
Intermittent Fasting: Madhavan adopted time-restricted eating, giving his body extended hours of rest to reset and burn fat naturally.
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Chewing Each Bite 45–60 Times: He practised mindful eating by chewing thoroughly, which aids digestion and reduces the urge to overeat.
Chewing Each Bite 45–60 Times: He practised mindful eating by chewing thoroughly, which aids digestion and reduces the urge to overeat.
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Early Morning Walks: Instead of high-intensity gym sessions, he opted for long morning walks to stay active and clear-headed.
Early Morning Walks: Instead of high-intensity gym sessions, he opted for long morning walks to stay active and clear-headed.
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No Raw Food After 3 PM: He consumed only cooked food post-afternoon, ensuring easier digestion as the day wound down.
No Raw Food After 3 PM: He consumed only cooked food post-afternoon, ensuring easier digestion as the day wound down.
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Dinner by 6:45 PM: Eating early allowed his body to fully digest food before sleep, improving metabolism and rest.
Dinner by 6:45 PM: Eating early allowed his body to fully digest food before sleep, improving metabolism and rest.
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Screen-Free Sleep: He cut off all screen time 90 minutes before bed to promote deeper, more restful sleep.
Screen-Free Sleep: He cut off all screen time 90 minutes before bed to promote deeper, more restful sleep.
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Plenty of Water and Simple Food: Hydration, green vegetables, and easy-to-digest meals formed the foundation of his diet.
Plenty of Water and Simple Food: Hydration, green vegetables, and easy-to-digest meals formed the foundation of his diet.

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