From 150 kg to 75 kg in just 2.5 years. Rajasthan man reveals the secret to losing 76 kilos with craving hacks, diet and more

Naman Chaudhary, a fitness enthusiast from Bharatpur, Rajasthan, is inspiring thousands with his incredible weight loss journey. Once weighing 150 kg, Naman struggled with confidence and faced years of bullying. Determined to transform his life, he embarked on a fitness journey that changed everything. Through dedication, clean eating, and weight training, he successfully shed 76 kilos in just two and a half years, now weighing a healthy 75 kg. Today, he is a fitness model and continues to document his progress on Instagram to inspire others.

How Naman achieved his transformation
Naman credits his success to disciplined workouts and a high-protein, home-cooked diet. Instead of following fad diets, he embraced a balanced meal plan rich in protein and essential nutrients. His meals were designed to fuel his workouts while keeping his calorie intake in check. His diet included paneer, soya chunks, eggs, lentils, and whole grains, ensuring he met his daily protein goals of 120g while maintaining a calorie intake of 1300-1400 kcal and overcame his cravings.
How he overcame cravings?
Cravings were one of Naman’s biggest hurdles, but he devised smart tricks to control them:

Delay and Distract – Waiting 10-15 minutes before giving in to a craving.

Flavor Swap – Opting for fruits with cinnamon for sweetness or roasted makhana for salt cravings.

Mint Magic – Brushing teeth or chewing mint gum to suppress cravings.

Visual Trick – Imagining junk food covered in wax or soap to make it unappealing.

5-5-5 Method – Asking, “Will this craving be worth it in 5 minutes, 5 hours, or 5 days?”

Volume Eating – Filling up on low-calorie foods like cucumbers and popcorn.

Craving Journal – Noting when and why cravings hit to identify patterns.

Protein and Water First – Drinking water and eating a protein snack before indulging.

Mindful Eating – Enjoying small bites slowly to feel satisfied with less food.

Naman’s protein-packed diet plan

Naman followed a protein-rich diet to fuel his weight loss journey. His breakfast, packed with 35g of protein, included options like egg whites, paneer bhurji, or soya chunks stir-fry paired with whole-grain toast. For lunch, he opted for soya chunks curry with broccoli and a small roti, providing 30g of protein. In the evening, he enjoyed a 20g protein snack of low-fat paneer tikka. His dinner, consisting of lentils (dal), stir-fried tofu or paneer, salad, and roti, added another 35g of protein, ensuring a balanced and nutritious intake.

A lifestyle, not just a diet

Beyond weight loss, Naman’s transformation improved his overall health, including his skin quality. Many followers ask about his skincare routine, but he attributes his clear skin to a clean diet rather than external products. His inspiring journey proves that discipline and consistency can lead to extraordinary results.

Now a fitness model, Naman continues to share his insights on Instagram, encouraging others to take charge of their health. His story stands as a testament to the power of perseverance, proving that weight loss is more than just a number—it’s about gaining confidence, strength, and a healthier life.