Actor Aly Goni reveals how he lost 10 kg and rebuilt strength after injury

Aly Goni opens up about his toughest phase — battling injury, gaining weight, and rebuilding muscle. Here’s how he dropped 10 kg and got stronger

Sharing updates from his upcoming new show, Laughter Chefs 3, actor Aly Goni opened up about a lesser-known chapter of his life — his recovery from a severe leg-and-knee injury that left him physically and mentally drained.

In his latest vlog, Goni shared, “I had a leg accident. Before that, when I was shooting for a project, I had both my legs broken, and my knee was also broken. Since then, my weight increased a lot, and I was in a very bad condition. I also have some physical issues that cause all this. I’ve already lost 7, 8, 9 kg.”

The injury forced him to step back from his fitness routine, but Goni’s determination to return stronger pushed him toward a holistic transformation — one focused not just on losing weight, but on regaining strength and building muscle.

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Despite long shoot hours, Goni shares that he follows a trainer-curated plan that balances nutrition, consistency and recovery. He starts his day with coffee and shilajit, saying that sticking to the routine matters more than perfection. He says he follows this routine even when he wakes up late.

Breakfast: protein and healthy fats

His first meal of the day includes 5–6 boiled eggs and avocado, providing the right mix of protein and good fats. He also adds Vitamin C and fish oil supplements to support overall health and immunity.

Lunch: balanced and filling

Lunch usually looks like a power bowl — air-fried chicken, mixed vegetables, shirataki rice, curd and rajma dal — focusing on volume and nutrients from real food.

Goni believes in keeping it simple during the pre-workouts

No fancy formulas here. Goni sticks to black coffee and a protein shake, proving that consistency beats shortcuts.

Dinner: light and easy

His day ends with a bowl of soup and a small portion of green chicken or fish, which supports digestion and overnight recovery.

“I’m not only losing weight; I’m building muscle too,” Goni emphasised, highlighting how his fitness journey is about long-term strength and mobility rather than short-term results.

What his journey teaches us

Goni's path teaches us three key health and fitness facts

Rest is key – Injury changed his body, and he chose to act with purpose instead of quick-fix diets.

Eat real, balanced food – Consistency and mindful portions make more difference than trends.

Muscles are crucial – Shedding pounds shouldn't focus on scale numbers. Your muscles boost your metabolism, help you move, and make you tougher in the long run.

Also Read: Sidharth Malhotra’s fitness began with a Rs 20 breakfast and here’s what it was

For anyone rebuilding after a setback, People working to change themselves can learn from Goni's journey and sticking to it + eating whole foods + lifting weights = lasting improvements.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.