Amazing Transformation! This Student Lost 25 Kg In Six Months; Entire Diet Plan & Workout Revealed

At 20, Janil Jain has shed an astonishing 25 kg in six months, transforming from an 86-kg teenager mocked as "mota b**s" and "hippopotamus" into a lean, marathon-ready young man.

Janil remembers the time he was ignored by friends, treated 'like garbage', and also laughed at for his size.

"I was just there physically, but mentally they didn't want me," he recalls. "That started annoying me a lot. I didn't want to live like this anymore."

The Turning Point

Janil's wake-up call came when his body began sending alarming signals. Constant fatigue, acne, and dark patches on his neck pointed to insulin resistance, an early sign of diabetes.

"One day, I woke up and asked myself, 'Do I have to look like this? Do I have to become like this?' That was it. I knew I had to change," he says.

Gym Reels to Real Routine

The early weeks were tough for Janil. "I didn't know how to start, where to start," he admits. Instead of giving up, he turned to Instagram reels, fitness content, and gym observations. "I used to watch people work out, reels and fitness content. That put me on the right path."

Soon, his casual curiosity became an obsession. "I used to do weight training three times a day, cardio, heavy-intensity workouts. I really hated exercise, but I still did it," he says.

His schedule was brutally packed: studies for his master's from 7 to 10 am, factory management till 9 pm, and finally, gym from 10 to 11:30 pm. He dedicated that one-and-a-half-hour every night with no excuses. "You just need 1.5 hours daily. That's all it takes to make yourself the best."

Six Months of Sweat, Steps, and Self-Control

Janil's transformation wasn't built on shortcuts or magic diets. It was a strict routine of weight training, high-intensity cardio, and consistency.

On an average week, he clocked 16,000 steps daily alongside his gym sessions. "Gym daily, weight training daily... you need to work out hard," he says.

Food was equally important. He shifted from carb-heavy meals to a balanced diet centered on protein. "Earlier, my meals were only carbohydrates with no protein, which caused health issues. So, I switched to protein-rich meals. I calculated how much fat, carbs, and protein I consumed. Every calorie mattered."

A Mother's Cooking, A Son's Precision

Food was the other half of the battle. His mother cooked most of his meals, but Janil had the discipline to modify them.

"You can't say no to your mom, right? So I adjusted everything. As a vegetarian, I wasn't getting enough protein. So I paired her dal, rice, and rotis with paneer, green moong, and soya chunks to balance it."

But 90 per cent of the time, he cooked for himself. "Because you can't expect a cook or your mother to suit your lifestyle. If you want to be the best version of yourself, you have to give everything to it."

He meticulously measured his food, and even masalas and cheese were calculated.

Oats soaked overnight with almonds, pistachios, banana, maple syrup, and honey became his go-to breakfast. Lunch was home-cooked dal, roti, sabzi with protein add-ons. Evenings meant fruits like kiwi, banana, and watermelon paired with curd and soya chunks for probiotics. Before the gym, he grabbed a peanut butter sandwich; after, one scoop of whey protein. Dinner was paneer and rotis.

Sugar-Free, Protein-Heavy, and Calculated

If there was one enemy, it was sugar. "I stopped eating sugar completely. Not even a spoon. I used to crave cheesecakes and waffles so much, but I stayed dedicated," Janil explains. Instead, he turned to dates and protein bars with zero added sugar whenever cravings hit.

His meals were simple, often boiled foods like soya chunks, carefully portioned and measured. “Your body doesn't care how the calories come in; you just need to know how much is going in. I even calculated masalas and cheese before adding them.”

Cheat meals were allowed but controlled. "Once or twice a week, usually on Sundays, I had something like a burger or fries. Not the whole day, just one meal to keep my taste buds happy."

The Results

By the end of six months, the changes were striking. His acne cleared, dark skin patches disappeared, his metabolic age dropped from 42 to 19, and his visceral fat went down from 15 to 4. "The third month was just the beginning. The fourth, fifth, and sixth months drove me crazy. The transformation I had was amazing," he says, smiling.

From Ignored to Admired

The change in how people treated him was just as stark. "When I was fat, people ignored my talks, avoided me, and distanced themselves. But now they listen, they ask for advice, they treat me like a human," Janil explains.

A Gen Z Health Shift

Janil's story mirrors a larger shift in Gen Z culture. Unlike older generations, today's youth aren't waiting for illnesses to strike. Health, fitness, and diet have become central to their identities. Gyms, calorie-tracking apps, and healthier food choices are the new social currency.

"Now I can run 10 km without much sweat," Janil says proudly, though he admits it might sound like an exaggeration. “People feel jolly when I am around them.”

For him, this journey was more than just physical; it was about reclaiming dignity. For his peers, it’s a reminder that health is no longer optional. It is the new normal.

An Ordinary But Inspiring Feat

Janil is no celebrity, influencer, or professional athlete. He is a young businessman managing a factory, studying for his master’s degree, and squeezing in workouts late in the evening. That’s what makes his story so powerful. “I'm also a normal human being, just like you. But I know what I am eating, so my body gives me the best in return," he says.

His energy, mood, and confidence have soared since the weight loss.

Looking back at his old self, he's blunt: "If six months ago, my old version had to run 10 km, he would've collapsed and been hospitalised. Now I can run 10 km without much sweat.”

Janil's six-month transformation was not about six-pack abs or Instagram likes. It was about reclaiming dignity. Once mocked and dismissed, today he is respected, admired, and healthier than ever.

Published on: Friday, September 12, 2025, 01:06 PM IST