_11zon-1732005712539.jpg)
Kapil Sharma, everyone's favourite comedian in India, is in the news. This time, however, it is not about his humour but about his marvellous weight loss. All fans were taken aback by how slim Kapil looked on the current season of his show as well as on social media. The internet is abuzz with curiosity regarding how he has lost 11 kg in a mere 63 days. The secret? A straightforward yet effective technique known as the 21-21-21 Fat Loss Rule, shared by his personal trainer, Yogesh Bhateja.
Trainer Shares the Journey For Kapil's Transformation
Kapil's transformation was no crash diet and killer workouts. As shared by his coach, Yogesh Bhateja, the actual transformation began with small steps and a change in mindset. Bhateja discussed in an interview recently, "When individuals do not think about fitness, they do not even attempt to learn about that sort of lifestyle. Everything begins changing when you begin monitoring what you eat, lifestyle decisions, water consumption, and even how you breathe. That is what I did when Kapil was on his weight loss journey."
He further added that the majority of Indians consume heavy breakfasts and mindlessly snack. Kapil's transformation started when he began monitoring his food intake and opting for healthier foods. Bhateja added, "Maybe not physically, but mentally and emotionally. That's where you start moving more. We focused on building habits, not just burning calories."
ALSO READ: Ishaan Khatter Lost 4 Kgs in a Week on ‘Udta Punjab’: Is It Healthy to Lose This Weight in a Week?
What Is the 21-21-21 Fat Loss Rule?
The 21-21-21 rule is a three-step program, each step lasting for 21 days, which makes the process easy and maintainable for everyone:
First 21 Days: Move Your Body
Emphasise smooth exercises and stretching—school PT or simple bodyweight movement. Strict dieting is not necessary yet. The aim is to acclimatise the body to routine movement without undue pressure.
Next 21 Days: Mindful Eating
Begin changing little things in your diet. Don't eliminate food groups, alter habits—such as replacing milk from evening to morning, cutting down on sugar in tea, and consuming more home-cooked food. Monitor your water consumption and eat mindfully.
Last 21 Days: Manage Habits
Practice cutting down emotional reliance on such substances as alcohol, tobacco, and caffeine. This stage is all about developing self-discipline and concentrating on clarity of mind, rather than physical alteration.
Bhateja clarified, “You’re not forcing change overnight. You’re building momentum gradually, first with the body, then with food, then with mindset. By the 42nd day, most people feel motivated by the results and want to keep going.”
Kapil followed 21 minutes of strength training, cardio, and flexibility or breathing exercises every day, and ate a balanced diet full of protein, fibre, and good fat. He also ensured that he consumed a lot of water and slept well.
What Does Research Say?
According to a study in the journal Obesity, slow and steady lifestyle changes are better for achieving long-term weight loss than harsh, temporary diets. The study indicates that those who keep an eye on creating healthy habits such as frequent movement and conscious eating are more successful at losing weight and maintaining weight loss.
ALSO READ: BTS’ Taehyung Says “My Ribs Hurt from Hunger” After Losing 2kg in 4 Days: Is This Normal?
Conclusion
Kapil Sharma's experience of weight loss is inspiring because it teaches us that large outcomes result from small, consistent changes. The 21-21-21 rule is easy to follow and works for beginners. It’s not about starving or over-exercising, but about building healthy habits, one step at a time. If you’re looking to lose weight, remember: to start with movement, make mindful changes to your diet, and work on your mindset. Always talk to a professional before starting any new fitness plan.