Tanmay Bhat's Weight Loss Journey: It Is All About The Diet, Fitness Schedule And Lifestyle Changes

YouTuber and comedian Tanmay Bhat is viral on the internet. A recent photo was shared on social media that depicts his weight loss transformation, with several netizens asking him for his fitness secret and the diet he followed.

The comedian weighed 245 Kgs, as he said in a 2020 interview at The Ranveer Show. He revealed that due to him being overweight, he almost died once and that was the day it hit him that he needed to do something about his body.

Another clip making rounds on the internet is his interview from 2023 with Kumar Varun, where Bhat breaks down his weight loss journey, step-by-step.

Prioritise Your Time

Bhat shares that the hour that you take out for physical activity must be the "number one priority in your life."

For him, it is the time between 5 pm to 7.30 pm that he dedicates to going to the gym, lifting weights and playing badminton. "All the other decisions around your life have to be around this. My management knows I am not available, all decisions are taken accordingly. My day is split in half, before 5pm and after 7pm."

Weight Loss Is A Lifestyle

Bhat also talks about how with your knowledge about your body, what you like, dislike or what you can do, you can train your body.

Bhat shares that he had been trying to lose weight all his life and he had lost some, gained it back in the pandemic. He also gained around 30Kgs during the time he was depressed.

He shifted to Bengaluru and joined the gym in February 2022. "I tried doing that for three months, it did not work out. I dislike waking up at 8 am, so I wasted my three months," he says.

"Then I figured out what I like doing, it was badminton. So I went and booked a badminton court every evening at 5 pm and I found some people to play with. I realised this was something I was doing without a miss, every day."

Habit Stacking

Bhat shares that once you build a habit, it is easier to stack a new habit on top of it. "I don't like weightlifting, but I love badminton so if I schedule weightlifting before badminton then I won't miss it. Because then the motivation to get out of my house would be for badminton," he shares.

Intermittent Fasting

Bhat shares that he had been reading The Obesity Code by Jason Fung, world's leading fasting coach. Reading that, he got interested into fasting.

"I first started with a food subscription where I was given two salads a day for six months. Then I started with fasting. I tried a 16-hour fast, then to 18-hour fast and then to 20-hour fast. Now I can go with one healthy meal at any time of the day for a whole day," he shares.

Conquer Your Mind

Bhat shares that he was 168 Kgs when he moved to Bengaluru and with these habits, he was able to lose more than 20Kgs. For him, it felt like conquering his body and it was a long due.

"If you can conquer your body, what you are really doing is conquering your mind, because it is an hourly decision. At every hour you are making a decision, you are saying yes or no to something every hour. It means you mind stops controlling you and you start controlling your mind."

Bhat also advices to reduce as much friction as possible between you and your habit. "If you need to go for a run in the morning, keep your shoes under your bed so the first thing you see is your shoes and it triggers you to go for a run," he says.

In the 2020 interview, Bhat shared that he had acute sleep apnea. "I was so overweight that I slept at a certain position that did not allow enough oxygen to reach my brain while I was asleep. So my brain would go through a seizure and wake me up in the middle of my sleep. I would wake up four times every night," he shared.

Expert Advice

Tanmay Bhat has lost over a 100Kgs in his weight loss journey and inspired by this, Abhi Rajput, Men Fat Loss Coach and Fit India Movement Ambassador shared a few weight loss tips on X.

Taking accountability of your actions is a must, you should not blame your friends, your work, or anything else for not being able to stick to the schedule.

Rajput advices to build a time block even if it is for 20 minutes a day train for three to four times a week and pick up an outdoor sport.

Lastly, he recommends sticking to the schedule and not going off track at the beginning of your journey, for at least 15 to 30 days.