Exclusive – Ram Kapoor on his weight loss journey: I feel like a 25-year-old again

My family understands the depth of my change, which extends beyond the physical transformation that most people notice first. While others focus on the visual shock of my weight loss, my family understands it’s a much deeper and personal journey - Ram Kapoor


Ram Kapoor is making headlines with his impressive weight loss journey, having dropped 55 kgs over the past 18 months. However, he emphasises that the transformation wasn’t motivated by his career. He shares, “I’ve been incredibly fortunate that audiences loved me even when I was overweight and didn’t fit the industry’s typical mould. At my heaviest, I was 140 kgs while working on Neeyat and Jubilee. Those roles suited my size, but I was unhealthy. I’d feel breathless after walking just 20 steps. I was diabetic, had a foot injury and struggled even with basic movement. It was then that I realised I couldn’t go on like this.”

Turning 50 was a wake-up call for the Bade Achhe Lagte Hain actor. He says, “I have two children, and I felt the need to set a positive example for them by prioritising my own health. Over the last six months, I pushed myself to shed 55 kgs, bringing me down to 85 kgs. The transformation is deeply personal.”

‘Believe it or not, I lost weight the old-fashioned way’
Transformations like these often spark speculation about surgeries and weight-loss drugs. Ram says, “Believe it or not, I did it the old-fashioned way, by changing my mindset, lifestyle and habits, without any surgery or external aids. That said, there’s nothing wrong with medical options if they help someone. For me, it was about a complete mental and physical reset.”

‘Fitness isn’t about the number on the scale; it’s about feeling healthy’
Losing weight in your 50s is no easy feat, especially with challenges like slower metabolism, increased fat storage and reduced muscle mass. Opening up about how the actor overcame these hurdles, he says, “It’s definitely harder. I realised this had to be a lifelong change, not a temporary fix. It’s not about following a diet for a few months; it’s about changing who you are as a person. I’d lost 30 kilos twice in the past, only to gain it all back. This time, I didn’t focus on quick results or just willpower. Instead, I focused on fitness, what I eat, how much I sleep, my exercise routine, hydration and fasting intervals. Fitness isn’t about the number on the scale; it’s about feeling strong, energetic and healthy. Staying fit is a constant work in progress, and one’s life revolves around continuous improvement.”

‘If you are not fit, you will end up relying on others’
He credits his success to working on his mental health first. He says, “Think about the last 15 years of your life. Do you want to be self-reliant or dependent on others? If you are not fit, you will end up relying on others. I was unhappy with who I had become. When you’re emotionally at rock bottom, change becomes possible. I hit that point — I was angry and disappointed with myself. That’s when I decided to stop making excuses and start rebuilding.”
He adds, “Today I feel like my 25-year-old self again, physically, mentally and emotionally. I can walk for 12 hours without stopping. It’s a complete turnaround from where I was.”




‘I know the roles will evolve in alignment with my transformation’
Over the years, Ram, known for his acting chops, has seamlessly transitioned from television to films and web series. He now looks forward to roles that align with his transformed self. He shares, “Some director friends warned me, saying I was taking a risk because my identity as the ‘big guy’ was so well-established. I understood their concerns, but this journey was never about my career — it was about me and my children.” He adds, “I’m grateful for a thriving 25-year career, but there comes a time when you have to prioritise yourself. That said, I know the roles will evolve. In fact, early next year, you’ll see me in a web series playing a much younger lead character. I have embraced the new me wholeheartedly.”

‘My family realises the depth of my change, which goes far beyond the physical transformation’
Ask him about the response from his family to the new him and he replies, “My family understands the depth of my change, which extends beyond the physical transformation that most people notice first. While others focus on the visual shock of my weight loss, my family understands it’s a much deeper and personal journey. They witnessed my repeated attempts at weight loss, where I would try and fail, again and again. But this time, they’ve seen a fundamental shift in who I am as a person and redefined myself entirely.”