Archive · 19 Sep 2026
How Sustainable Changes Helped Yash Vardhan Swami Lose 44 Kilograms
Yash Vardhan Swami was very overweight and had a daily routine with lots of junk food, gaming and little movement.
In 2012, he decided to change his habits.
He began exercising with weights five days a week and eating more protein.
He also added more vegetables, fruit and other nutritious foods.
Over eight months, he lost 44 kilograms.
Later, he used intermittent fasting to help control when he ate.
He says fasting was only a tool and that using more energy than he ate was still the main idea.
He also learned that sleep, walking and keeping muscles strong are important.
His main message is that people should build a healthy routine they can keep doing.
Yash Vardhan Swami lost 44 kilograms in eight months after reaching a weight above 122 kilograms.
He changed a sedentary routine centered on junk food, gaming and little physical activity.
His approach included an energy deficit, weight training, higher protein intake and more nutrient-rich foods.
He later used intermittent fasting as a tool to manage food intake, not as a replacement for an energy deficit.
He emphasizes sleep, regular movement, resistance training and sustainable habits alongside diet and exercise.
- Who
- Yash Vardhan Swami, a fitness transformation coach.
- What
- He describes losing 44 kilograms through sustainable changes involving food, exercise, movement and sleep.
- When
- He began changing his lifestyle in 2012 and lost the weight over eight months.
- Why
- He wanted to change a sedentary lifestyle that included frequent junk food, prolonged gaming and little physical activity.
- Starting weight
- More than 122 kilograms
- Weight lost
- 44 kilograms
- Time period
- Eight months
- Training
- Weight training five days a week, along with regular movement
- Nutrition
- More protein, vegetables, fruit and micronutrient-rich foods
- Fasting
- Used later during the final 10-kilogram phase, within roughly an eight-hour eating window
- Sleep goal
- Approximately 7.5 hours each night