Weight loss story: Doctor who lost 30 kg in one year shares five diet changes for weight loss

If there's one task that's difficult to be consistent with other than going to the gym, it's pursuing weight loss. Patience is the key in this process, where people need to be disciplined with their diet, exercise and healthy lifestyle. When aiming to lose weight, people are always on the lookout for methods that are lasting, now a doctor seems to have the answer.

In a post going viral on X, Dr Sudhir Kumar, a senior neurologist at Apollo Hospital, Hyderabad, shared how he lost weight with five simple yet effective diet changes.

In 2020, at the age of 49, Kumar followed these steps when he weighed 100 kg and was suffering from health problems, losing 30 kg in a year. What are those 5 key changes? Find out below!

✅5 Simple & Powerful Diet Tweaks for Lasting Weight Loss
By a doctor who has seen what truly works

▶️When it comes to weight loss, everyone seems to have an opinion. From complex calorie-counting apps to exotic diets, the advice can feel overwhelming and frankly, difficult to… pic.twitter.com/uDCrEVSGj5

— Dr Sudhir Kumar MD DM (@hyderabaddoctor) August 31, 2025

Reduce sugar intake


Sugar is present in more foods than just desserts. Reducing or avoiding sugar lowers calorie intake, reduces insulin spikes and belly fat. "This single change can be transformative for weight loss and long-term metabolic health," said the doc. As per research published in Nutrition, Metabolism and Cardiovascular Diseases, increased sugar intake is associated with weight gain and risk of obesity.

Avoid food delivery apps


While ordering food is an easy and quick option to satisfy your late-night cravings, it can lead to overeating and bad choices. Most food options are calorie-dense, high in unhealthy fats and low in nutrients. "Limiting reliance on these apps can make a big difference to both waistline and wallet," he wrote.

Reduce eating out


"Restaurant meals, no matter how fancy the place, are typically designed to taste good, not to keep you healthy," he notes. While the addition of extra oil, butter, salt and hidden sugar makes the dishes tasty and appealing they are also calorie-rich.


See more: Weight Loss Tips to Lose Inches of Stubborn Belly Fat in a Healthy Way

Choose à la Carte over buffet


"At buffets, the temptation to 'get your money's worth' usually means overeating," explained Dr Kumar. Buffets offer more options and thus people end up overeating even if they follow portion control. Ordering à la carte helps those on a weight loss journey be mindful and pick what they truly should eat.

Eat dinner early


Try to eat your meals in the evening. This creates a natural fasting window before breakfast. According to research, time-restricted eating supports weight loss, blood sugar control and digestion. A study published in the British Journal of Nutrition, confirmed that eating an early evening meal led to beneficial changes in weight loss and plasma cardiometabolic risk markers.