Hyderabad-based neurologist Dr. Sudhir Kumar weighed 100 kg in late 2020, struggling with long 16-17-hour workdays, poor sleep, junk food, and low stamina. Realizing his health was at risk, he decided to make realistic, lasting changes.
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Work-Life Balance First
Dr. Kumar cut back his work hours to 8-9 a day, reducing stress and freeing time for exercise and healthy meal planning. This was the foundation for his transformation.Prioritizing Sleep
He improved his sleep from 4-5 hours to 7-8 hours a night, balancing hunger hormones, improving metabolism, and boosting mental clarity — crucial for sustainable weight loss.Smarter Eating Habits
Instead of extreme diets, Dr. Kumar eliminated soft drinks, reduced junk food and refined carbs, and increased protein intake. This approach helped him lose weight without feeling deprived.Slow, Steady Exercise Progress
Starting with 5 km walks, he gradually built up to jogging, running, and strength training. By 2021, he was running an average of 15 km daily, completing multiple half and full marathons.Visible Health Gains
His weight dropped by 30 kg, energy soared, and medical tests showed improved heart health, blood sugar, cholesterol, and blood pressure. His resting heart rate fell to an impressive 40-42 bpm.Lessons from His Journey
Dr. Kumar emphasizes:Add 
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- Consistency over intensity – Focus on showing up daily, not chasing personal bests.
- Cross-training – Mix workouts to stay motivated and avoid injury.
- Mindful eating – Manage portions and consider time-restricted eating.
- Quality sleep – 7-8 hours nightly is non-negotiable.
