Dropping 28 kilos isn’t easy, especially for busy doctors. But Hyderabad neurologist Dr Sudhir Kumar shows it’s possible with the right mix of exercise, diet, and sleep. Over the past five years, he transformed not just his weight, but his overall health — lowering blood pressure, improving cholesterol, and stabilising blood sugar. Sharing his journey on X, he revealed the habits that made the biggest difference, proving that even busy professionals can reclaim their health without extreme measures or complicated routines.
Weight loss and health transformation
Dr Kumar went from 100 kg to 72 kg, but the numbers that really matter tell the bigger story. His resting heart rate dropped from 72 to 42 bpm, blood pressure from 130/85 to 110/65, HbA1C from 6 to 4.8, triglycerides from 300 to 45, and HDL cholesterol rose from 32 to 52. Smiling and happy, he’s proof that small, consistent lifestyle changes can create massive health improvements over time.
Three pillars of change
He credits three key factors for this transformation: consistent running, a healthy diet, and better sleep. By moving from 4–5 hours to 7–8 hours of sleep a night, his body could recover, repair, and respond better to exercise and nutrition.
1. Consistent Running
Dr Sudhir Kumar shared his daily running distance. In 2021, he averaged 15 kilometres per day. In 2022, this came down to around 12 kilometres daily, followed by 10 kilometres per day in 2023. From 2024 onwards, he has been running an average of 7 to 8 kilometres each day.
He also gave running tips for beginners. Dr Kumar emphasises starting slowly. Begin with brisk walking for 2–3 kilometres and gradually increase distance and pace. A safe running environment and proper shoes are essentials, and keeping a moderate heart rate — about 80% of your best pace — ensures long-term benefits without overstraining your heart. Consistency over intensity is the secret to reducing both resting and active heart rates over time.
2. Diet adjustments
He also revamped his eating habits: cutting carbs and sugar, increasing protein, ditching soft drinks and packaged juices, having early dinners around 7 PM, and avoiding overeating or buffet splurges. These changes, paired with exercise, created a sustainable, healthy lifestyle that anyone can follow.
3. Better sleep
From just 4-5 hrs of sleep, he decided to change his sleeping pattern and began going to bed at 10 pm and waking up at 5 am. His sleep duration is now 7-8 hours.
Internet reacts
The post resonated widely. Followers shared personal wins, like lower BP and normalised triglycerides after starting workouts. Many asked for dietary tips, and some admitted needing inspiration for better sleep and structured eating. His journey is now guiding others toward long-term health improvements without overwhelming routines.
Weight loss and health transformation
Dr Kumar went from 100 kg to 72 kg, but the numbers that really matter tell the bigger story. His resting heart rate dropped from 72 to 42 bpm, blood pressure from 130/85 to 110/65, HbA1C from 6 to 4.8, triglycerides from 300 to 45, and HDL cholesterol rose from 32 to 52. Smiling and happy, he’s proof that small, consistent lifestyle changes can create massive health improvements over time.
Three pillars of change
He credits three key factors for this transformation: consistent running, a healthy diet, and better sleep. By moving from 4–5 hours to 7–8 hours of sleep a night, his body could recover, repair, and respond better to exercise and nutrition.
Then......... and....... Now
— Dr Sudhir Kumar MD DM (@hyderabaddoctor) October 9, 2025
✅What is common: Smiling and happy face😊
✅However, beyond the weight loss (100 to 72 Kg), several parameters improved over the past 5-6 years.
▶️Resting HR reduced from 72 to 42 bpm
▶️BP reduced from 130/85 to 110/65
▶️HbA1C… pic.twitter.com/hv8ClVUl4P
1. Consistent Running
Dr Sudhir Kumar shared his daily running distance. In 2021, he averaged 15 kilometres per day. In 2022, this came down to around 12 kilometres daily, followed by 10 kilometres per day in 2023. From 2024 onwards, he has been running an average of 7 to 8 kilometres each day.
He also gave running tips for beginners. Dr Kumar emphasises starting slowly. Begin with brisk walking for 2–3 kilometres and gradually increase distance and pace. A safe running environment and proper shoes are essentials, and keeping a moderate heart rate — about 80% of your best pace — ensures long-term benefits without overstraining your heart. Consistency over intensity is the secret to reducing both resting and active heart rates over time.
2. Diet adjustments
He also revamped his eating habits: cutting carbs and sugar, increasing protein, ditching soft drinks and packaged juices, having early dinners around 7 PM, and avoiding overeating or buffet splurges. These changes, paired with exercise, created a sustainable, healthy lifestyle that anyone can follow.
3. Better sleep
From just 4-5 hrs of sleep, he decided to change his sleeping pattern and began going to bed at 10 pm and waking up at 5 am. His sleep duration is now 7-8 hours.
Internet reacts
The post resonated widely. Followers shared personal wins, like lower BP and normalised triglycerides after starting workouts. Many asked for dietary tips, and some admitted needing inspiration for better sleep and structured eating. His journey is now guiding others toward long-term health improvements without overwhelming routines.
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