Ram Kapoor, the popular television and film actor, has recently celebrated his 52nd birthday on September 1, 2025, marking a significant milestone in his personal journey towards health and wellness. Known for his roles in shows like "Kasamh Se" and "Bade Achhe Lagte Hain", Kapoor has inspired many with his dedication to fitness, proving that a healthy lifestyle is about more than just achieving a "perfect gym body" or "six-pack abs".

Kapoor's transformation didn't happen overnight. For much of his career, Kapoor was known for his larger-than-life presence. At his heaviest, he weighed over 130 kilograms. While he was enjoying success in his professional life, Kapoor struggled with low energy, stress, and health issues related to his weight. In 2019, at the age of 43, Kapoor made a decision that would change his life. He reflected on his health, his energy levels, and his ability to keep up with his kids, and realized it was time for a change.

In December 2024, Ram Kapoor surprised everyone with his dramatic weight loss transformation. Staying away from media attention during his fitness journey, the actor stunned everyone with his new look, with many even failing to recognise him. He shed an impressive 55 kilos in about 18 months, bringing his weight down to 85 kg. This transformation, achieved through consistent lifestyle changes and a positive mindset, underscores his belief that fitness is a holistic pursuit.

Kapoor's weight loss journey was built on four key pillars: regular exercise, intermittent fasting, a balanced diet, and mental health. He emphasizes that his approach was about creating a "lifelong change, not a temporary fix". He had lost 30 kilos twice in the past, only to gain it all back. This time, he didn't focus on quick results or just willpower. Instead, Kapoor chose to focus on a well-rounded approach that combined exercise, diet, and mental wellness.

A central part of Kapoor's weight loss journey was intermittent fasting, specifically the 16/8 method. In this regimen, Kapoor fasted for 16 hours each day and ate within an 8-hour window. During the fasting period, he consumed only water, black coffee, and herbal teas, while in the 8-hour window, he focused on wholesome, nutrient-dense meals. The actor now eats twice a day, with his first meal around 10:30 to 11:00 a.m. and his second at 6:30 p.m.. He avoids snacking after sunset and sticks to this rule even when socializing late into the night.

In addition to his disciplined diet, Kapoor incorporated regular exercise into his routine. His daily regimen included 45 minutes of cardio and 45 minutes of strength training. He also emphasized that strength training and a proper sleep routine were the two most essential factors that helped him achieve healthy and sustained weight loss.

Kapoor is clear that his transformation was achieved through traditional methods. Amid speculation that he had undergone surgery or taken weight loss drugs, Kapoor said that he had lost weight the old-fashioned way, by changing his mindset, lifestyle and habits, without any surgery or external aids. He also added that there's nothing wrong with medical options if they help someone.

Kapoor's primary motivation for this journey was his children. He felt the need to set a positive example for them by prioritizing his own health. By sharing his experiences, he hopes to inspire others to adopt a healthier lifestyle, emphasizing that it's never too late to make a change. He believes that fitness isn't about the number on the scale; it's about feeling strong, energetic and healthy.