TV and film actor Ram Kapoor, known for his larger-than-life screen presence and versatile performances, has undergone a remarkable health transformation. At one point weighing 140 kilograms, the actor revealed that his deteriorating health reached a point where medical professionals issued a dire warning — if he didn’t change his lifestyle, he could face a diabetic stroke or worse.
Kapoor recently opened up about his health scare on a podcast with Bharti Singh and Haarsh Limbachiyaa, reflecting on the wake-up call that eventually led to him losing 55 kilos.
He recalled the alarming situation during the shooting of Neeyat in Scotland, where he had to take insulin injections three times daily. His blood sugar levels were dangerously high. According to Kapoor, his doctor gave him a stark ultimatum: either adopt a healthier lifestyle or face fatal consequences. The words, “Tu mar jayega (you will die),” left a lasting impact.
No Quick Fix: A Gradual and Natural Process
Despite speculation that he used medical aids like Ozempic or Monjaro, Kapoor clarified that he achieved his transformation without medication or surgery. He admitted that his doctor had suggested those treatments if things didn’t improve, but Kapoor was determined to make a natural change. He stressed that his approach focused on building discipline and changing habits instead of seeking shortcuts.
In interviews, Kapoor noted that turning 50 became a defining moment. He made a promise to his son to lead a healthier life and set a better example. Though the transformation took nearly 18 months, the journey was intentional and personal. He continues to work on his fitness goals, even expressing a desire to achieve six-pack abs eventually.
Simple Rules Behind His Weight Loss
Kapoor’s successful weight loss is rooted in three straightforward principles:
Two Meals a Day:
He limited himself to only two meals—one around 10:30 a.m. and the second by 6:30 p.m. This schedule aligns with intermittent fasting, a method known to improve metabolism and aid fat loss. By doing so, he gave his body extended periods to burn stored fat.
No Snacking:
Kapoor completely eliminated snacking between meals. He allowed himself water, coffee, and tea, but avoided any food outside the two main meals. This rule helped him maintain a consistent calorie deficit and reduced unnecessary cravings that could derail progress.
No Food After 6:30 PM:
He adhered strictly to an early dinner cut-off, finishing his last meal by 6:30 p.m. Even while attending social events or parties, he resisted eating late, sticking only to beverages like water. This practice, which fits into early time-restricted feeding, supports digestion and hormonal balance by aligning eating patterns with the body’s circadian rhythms.
Facing Public Scrutiny and Staying Committed
While Kapoor has been praised for his transformation, he also faced some backlash recently over controversial remarks made during promotions for his show Mistry. Acknowledging the criticism, he admitted to missteps, saying he wasn’t aware his comments were inappropriate. Still, Kapoor emphasized that the focus remains on improving himself — both physically and mentally.
Now starring in Mistry, streaming on JioHotstar, Kapoor plays a former Mumbai Police officer with obsessive-compulsive disorder who assists in solving complex crimes. The role showcases a different side of him.
Kapoor recently opened up about his health scare on a podcast with Bharti Singh and Haarsh Limbachiyaa, reflecting on the wake-up call that eventually led to him losing 55 kilos.
He recalled the alarming situation during the shooting of Neeyat in Scotland, where he had to take insulin injections three times daily. His blood sugar levels were dangerously high. According to Kapoor, his doctor gave him a stark ultimatum: either adopt a healthier lifestyle or face fatal consequences. The words, “Tu mar jayega (you will die),” left a lasting impact.
No Quick Fix: A Gradual and Natural Process
Despite speculation that he used medical aids like Ozempic or Monjaro, Kapoor clarified that he achieved his transformation without medication or surgery. He admitted that his doctor had suggested those treatments if things didn’t improve, but Kapoor was determined to make a natural change. He stressed that his approach focused on building discipline and changing habits instead of seeking shortcuts.
In interviews, Kapoor noted that turning 50 became a defining moment. He made a promise to his son to lead a healthier life and set a better example. Though the transformation took nearly 18 months, the journey was intentional and personal. He continues to work on his fitness goals, even expressing a desire to achieve six-pack abs eventually.
Simple Rules Behind His Weight Loss
Kapoor’s successful weight loss is rooted in three straightforward principles:
Two Meals a Day:
He limited himself to only two meals—one around 10:30 a.m. and the second by 6:30 p.m. This schedule aligns with intermittent fasting, a method known to improve metabolism and aid fat loss. By doing so, he gave his body extended periods to burn stored fat.
No Snacking:
Kapoor completely eliminated snacking between meals. He allowed himself water, coffee, and tea, but avoided any food outside the two main meals. This rule helped him maintain a consistent calorie deficit and reduced unnecessary cravings that could derail progress.
No Food After 6:30 PM:
He adhered strictly to an early dinner cut-off, finishing his last meal by 6:30 p.m. Even while attending social events or parties, he resisted eating late, sticking only to beverages like water. This practice, which fits into early time-restricted feeding, supports digestion and hormonal balance by aligning eating patterns with the body’s circadian rhythms.
Facing Public Scrutiny and Staying Committed
While Kapoor has been praised for his transformation, he also faced some backlash recently over controversial remarks made during promotions for his show Mistry. Acknowledging the criticism, he admitted to missteps, saying he wasn’t aware his comments were inappropriate. Still, Kapoor emphasized that the focus remains on improving himself — both physically and mentally.
Now starring in Mistry, streaming on JioHotstar, Kapoor plays a former Mumbai Police officer with obsessive-compulsive disorder who assists in solving complex crimes. The role showcases a different side of him.
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