Kotian is a regional operations manager for a hospitality brand. For the same, he is always on the move. He lives in London with his 9-year-old and shares that life is a whirlwhind with unending tasks in his checklist.
After Covid, Kotian weighed 108 kgs. "It was tough. I could no longer ignore the number on the weighing scale. This is when I decided to lose weight on my own. I was able to bring the number down to 88 kg. My waist size was 38 inches. It dawned on me then that weight management can't be done without proper coach and knowledge. To lose weight in a sustainable fashion, I needed the right approach that I was lacking," he shared.
Inspired by their success stories, I joined FITTR. I told my coach about my goal of bringing down body fat percentage to a single digit number. And well, today, I can proudly say that my body fat percentage is 8%. My coach gave me structured workout and meal plans that suited me perfectly. Kotian's mantra was, "Aag ka dariya hai, doob ke jaana hai."
Kotian realised that his diet would have a significant bearing on how his weight loss journey shapes up. He would have banana during snack time and would include a lot of leafy vegetables during his meals. He is also big on nuts like almonds, walnuts, cashew, pista and more. In his workout sessions, he would include a mix of things. Stretching was something he never missed. He is also a big fan of strength training exercises.
Learnings from the weight loss journey
- Trust the process. Don't rush things.
- Stay consistent, even when results seem slow.
- Focus on discipline over motivation.
- Believe in yourself and your coach – together, you can make it happen.
After following a holistic diet and workout schedule, Kotian is able to bring his weight further down to 70 kgs.
Weight loss stories often highlight that sustainable change comes from simple, disciplined habits rather than "magic" fixes. A notable recent example from late 2025/early 2026 involves Dr. Shubham Vatsya, a gastroenterologist who lost 38 kg over three years.
His journey is particularly relevant for men in their 40s as it focuses on metabolic and liver health. Here is a breakdown of the core diet and lifestyle strategies used in such transformations:
The "Three-Egg" Strategy
The centerpiece of Dr. Vatsya's plan was consuming three eggs every day.
High-Quality Protein: Provides roughly 18g of protein, which supports muscle recovery and boosts metabolism.
Choline for Liver Health: Egg yolks are rich in choline, which helps the liver break down stored fat and detoxify.
Satiety: Starting the day with eggs (especially at breakfast) helps curb mid-morning hunger and reduces overall calorie intake.
A Sample "Clean Eating" Diet Plan
For those aiming for a significant drop (like 38 kg), a structured but flexible plan is essential. Below is a common template used in successful transformations for men over 40:
| Meal | Recommended Options |
| Early Morning | Warm water with ginger, turmeric, or a dash of apple cider vinegar. |
| Breakfast | 2–3 boiled eggs, vegetable upma, sprouts, or oatmeal with fruit. |
| Mid-Morning | An apple, a handful of almonds, or a bowl of mixed berries. |
| Lunch | 2 bowls of seasonal vegetables, thick dal, a large salad, and curd. (Many successful plans limit or skip wheat/rice during the peak loss phase). |
| Evening Snack | Roasted chickpeas, Greek yogurt with flax seeds, or green tea. |
| Dinner | Grilled chicken, fish tikka, paneer salad, or a thick lentil soup. |
Core Habits for Men Over 40
As metabolism naturally slows after 40, these behavioral shifts often make more difference than the food itself:
Prioritize Sleep: Aim for 7–8 hours. Lack of sleep disrupts hormones (like cortisol) that manage hunger and fat storage.
Walking vs. Formal Exercise: Many start with 30–45 minutes of daily brisk walking before moving to formal gym routines. This "Daily Required Movement" helps regulate hunger levels.
Avoid "Liquid Calories": Eliminate sodas, high-sugar tea/coffee, and significantly reduce alcohol, which is often a hidden source of "beer belly" weight.
The "Half-Plate" Rule: Fill half your plate with vegetables at every meal. They provide the fiber needed to feel full without the heavy calorie load.
Key Takeaway
The most successful transformations (like the 38 kg loss) aren't "sprints." They are built on consistency over intensity. Small changes—like adding a specific protein source or hitting a daily step goal—compound into massive results over 12 to 24 months.
Would you like me to find a specific high-protein vegetarian recipe that fits this type of plan, or perhaps some local Rajasthan-based food swaps that are healthy?
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