No gym, no diet! Kapil Sharma loses 11 kgs in 2 months with '21-21-21' rule; experts warn of risks
The 44-year-old comedian, long celebrated for 'The Great Indian Kapil Show' and his impeccable comic timing, is now turning heads for a completely different reason: his remarkable health transformation. However, the catch here is that this wasn't the result of a crash diet or fleeting fitness craze but a disciplined and sustainable lifestyle overhaul guided by celebrity fitness coach Yogesh Bhateja, as per TOI.
Most importantly, what truly sets Kapil's journey apart is not just the visible weight loss but the mindful approach behind it. His consistent effort, strategic planning, and the innovative 21-21-21 rule made his transformation a story of habit-building rather than just body-sculpting. As per thr coach, Kapil lost about 11 kilos in just 63 days with just one game-changing practice.
No gym, no crash diet: This one rule helped Kapil Sharma lose weight
According to the report, it all started when Kapil began his training with Yogesh Bhateja, who has also worked with big names like Sonu Sood and Farah Khan. When Kapil started his training, his body was stiff, his energy levels were low, and inflammation was visibly affecting him. Bajaj was quoted in an interview with Mad Over Growth.
Bajaj then went on to explain that the first training session was filled with exaggerated expressions, but slowly his body showed movement. Since Kapil's lifestyle is irregular, marked by late-night shoots, inconsistent eating habits, and poor sleep, even the basic exercises like touching toes and arm circles felt challenging, and this is when Yogesh introduced the 21-21-21 rule to him.
What is the 21-21-21 rule for weight loss?
In a world where detoxes and crash diets are followed so blindly, Bajaj introduced a refreshing human approach called the 21-21-21 Rule to Kapil Sharma. "The 21-21-21 rule is a weight loss technique that involves a structured eating plan. It comprises three phases: 21 hours of fasting, 21 minutes of exercise, and 21 days of dietary changes," explains Bharathi Kumar, dietician, Fortis Hospital, Nagarbhavi, Bangalore.
According to Kumar, "During the fasting phase, food intake is restricted to a 3-hour window. The exercise phase involves 21 minutes of physical activity daily. The dietary phase focuses on whole foods, portion control, and balanced nutrition for 21 days."
Risks and benefits of the 21-21-21 Rule
While this method can be effective, it's not for everyone, especially people with medical conditions, eating disorders, or those who are pregnant. "Also, as the food intake window is just 3 hours a day, it's not recommended for beginners. It's wise to consult a healthcare provider before starting," adds Ms. Kumar.
"The 21-21-21 rule may not be suitable for everyone, particularly those with certain health conditions or nutritional deficiencies. Experts recommend consulting a healthcare professional before starting this plan," she warns. It may be safe for healthy individuals who listen to their bodies and adjust the plan as needed.
Personalised treatments for weight loss
According to the World Health Organization (WHO), obesity has become a global health threat that affects about 650 million adults across the globe. However, many view it primarily as a cosmetic concern, but the reality is far more complex and potentially dangerous.
"Besides being calorie-burning, walking improves metabolism and builds muscle tone in addition to helping in digestion and more," says Dr. Neha Pandita, Consultant Neurologist, Fortis Escorts, Okhla.
According to Dr. Pandita, here are some natural and personalised ways for weight loss:
Treatment options should be personalised and may include:
Lifestyle modifications (diet and exercise)
Behavioural therapy
Medication when appropriate
Minimally invasive procedures like ESG
Traditional bariatric surgery is used for severe cases.
FAQs
Q. What is the 21-21-21 Rule, and how does it work?
The 21-21-21 Rule is a structured, 63-day fitness plan designed to promote sustainable weight loss through gradual habit formation. It divides the journey into three 21-day phases
Q. Is the 21-21-21 Rule suitable for everyone?
The 21-21-21 Rule is designed to be beginner-friendly and can be adapted to individual needs.
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