Ram Kapoor on his shocking weight-loss transformation: I was diabetic, feel like my 25-year-old self again

Ram Kapoor

For decades, Ram Kapoor has been a household name in India, captivating audiences with his stellar performances in hit TV shows like Bade Achhe Lagte Hain and numerous films. But in the past year and a half, Kapoor has been making headlines for a completely different reason: his dramatic and inspiring weight-loss transformation. Shedding an astonishing 55 kilograms, Kapoor has not only transformed his physique but has also redefined his lifestyle and outlook on health and fitness.

A Journey Beyond Physical Change

When asked about his transformation, Kapoor revealed that it wasn’t just about the physical. “My family understands the depth of my change, which extends beyond the physical transformation that most people notice first,” he shared. “While others focus on the visual shock of my weight loss, my family understands it’s a much deeper and personal journey.”

This heartfelt reflection highlights the emotional and psychological components of his transformation. Kapoor’s weight loss is not just about looking good—it’s about feeling healthy, regaining energy, and setting an example for his family. His determination stems from a deep desire to prioritize himself and live a fuller, healthier life.

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The Wake-Up Call

At his heaviest, Kapoor weighed 140 kilograms. “I’d feel breathless after walking just 20 steps,” he confessed. “I was diabetic, had a foot injury, and struggled even with basic movement.” Despite his success in the entertainment industry, his health had taken a backseat. Turning 50 became a significant milestone and a wake-up call. “I have two children, and I felt the need to set a positive example for them by prioritizing my own health.”

Kapoor realized he could no longer ignore the growing impact of his weight on his life. It wasn’t about fitting into the industry’s typical mold but about reclaiming control over his body and mind. “It was then that I realized I couldn’t go on like this,” he admitted.

A Lifelong Commitment to Fitness

This wasn’t Kapoor’s first attempt at weight loss. “I’d lost 30 kilos twice in the past, only to gain it all back,” he shared. However, this time, he approached his transformation differently. “I realized this had to be a lifelong change, not a temporary fix. It’s not about following a diet for a few months; it’s about changing who you are as a person.”

Kapoor focused on sustainable lifestyle changes rather than quick fixes. His strategy included eating healthy, exercising regularly, staying hydrated, and practicing intermittent fasting. “Fitness isn’t about the number on the scale; it’s about feeling strong, energetic, and healthy. Staying fit is a constant work in progress, and one’s life revolves around continuous improvement.”

The Mental Battle

One of the most significant aspects of Kapoor’s journey was addressing his mental health. “Think about the last 15 years of your life. Do you want to be self-reliant or dependent on others? If you are not fit, you will end up relying on others,” he reflected.

For Kapoor, the turning point came when he hit rock bottom emotionally. “When you’re emotionally at rock bottom, change becomes possible. I hit that point—I was angry and disappointed with myself. That’s when I decided to stop making excuses and start rebuilding.”

He credits his mental and emotional reset as a cornerstone of his transformation. Today, Kapoor feels like his 25-year-old self again—physically, mentally, and emotionally. “I can walk for 12 hours without stopping. It’s a complete turnaround from where I was.”

No Shortcuts, Just Hard Work

Addressing speculation about surgeries or weight-loss drugs, Kapoor was clear: “Believe it or not, I did it the old-fashioned way—by changing my mindset, lifestyle, and habits, without any surgery or external aids.” He emphasized the importance of consistent effort, determination, and making gradual, sustainable changes. “It’s about a complete mental and physical reset.”

He added, “There’s nothing wrong with medical options if they help someone. For me, it was about taking control of my life in a way that felt right for me.”

Impact on Career and Personal Life

Kapoor acknowledges that his transformation will likely influence his career trajectory. “Some director friends warned me, saying I was taking a risk because my identity as the ‘big guy’ was so well-established,” he shared. “I understood their concerns, but this journey was never about my career—it was about me and my children.”

Despite initial skepticism, Kapoor is optimistic about the roles awaiting him. “I know the roles will evolve in alignment with my transformation. In fact, early next year, you’ll see me in a web series playing a much younger lead character. I have embraced the new me wholeheartedly.”

On the personal front, Kapoor’s journey has brought his family closer. “They’ve seen a fundamental shift in who I am as a person and redefined myself entirely,” he said, speaking of his wife, Gautami Kapoor, and their children. “Their support has been unwavering, and I couldn’t have done it without them.”

Inspiration for Others

Kapoor’s story is not just about weight loss—it’s a tale of resilience, determination, and self-love. “Losing weight in your 50s is no easy feat, especially with challenges like slower metabolism, increased fat storage, and muscle mass loss,” he acknowledged. “But it’s never too late to take charge of your health.”

His advice to those embarking on a similar journey? “Don’t focus on quick results. Focus on fitness, what you eat, how much you sleep, your exercise routine, hydration, and fasting intervals. Staying fit is about consistency and making changes that last a lifetime.”

Looking Ahead

Kapoor’s transformation is a testament to the power of self-discipline and perseverance. As he looks ahead, he’s excited about exploring new opportunities, both personally and professionally. “I’m grateful for a thriving 25-year career, but there comes a time when you have to prioritize yourself,” he said.

With his renewed energy and zest for life, Kapoor is ready to embrace the next chapter. “Fitness has given me a new lease on life. Today, I feel like my 25-year-old self again, and I wouldn’t trade this feeling for anything.”