What we can learn from Housing.com CEO Dhruv Agarwala’s massive weight loss journey of 71 kgs in 2 years

Housing.com CEO Dhruv Agarwala’s massive weight loss journey is worth taking note of (Source: CoffeeMug.ai/ Dhruv Agarwala/LinkedIn)

Housing.com CEO Dhruv Agarwala lost 71 kgs in two years, going from 151.7 kilograms (334 pounds) to 80.6 kilograms by February 2023.

Speaking to the South China Morning Post, Singapore-based Agarwala shared that after a health scare while on a business trip to India, he decided to lose weight as it served as a “wake-up call that I needed”.

The report also detailed how he was a pre-diabetic, taking medications for high cholesterol and high blood pressure for four years, and was also diagnosed with sleep apnea.

According to the report, he also suffered from body image issues and had low confidence. “I went off all medication by November 2021. My cholesterol and blood pressure levels are normal now, I am off the sleep apnea machine and am no longer pre-diabetic,” he shared in the interview.

How did the physical transformation happen?

Agarwala encapsulated that strength training three times a week helped him achieve his initial target of 50 kilos. Inspired by tennis icon Roger Federer, he wanted to reach the ideal weight of 80 kilos and have a toned physique just like Federer. He also took to clocking 12,000 steps daily. “I took my weight loss as a personal challenge and made ‘fixing my health’ my primary goal,” said Agarwala, who also cycles and swims on alternate days.

Along with physical training, he tweaked his diet to not go beyond 1,700 calories a day. While he initially tried different forms of dieting including intermittent fasting, he concluded that they were not sustainable for him. So, he switched to controlling the portions instead and cut out processed and fried food. He also keeps carbohydrates in check while consuming at least 120 grams of protein each day. According to the report, Agarwala prefers a protein shake after his gym session and skips breakfast. The lunch consists of 200-300ml of dal, 150 to 180 grams of cooked vegetables, and besan or chickpea flour roti. He prefers almonds and walnuts, cucumber, carrots, and yogurt for snacks. Keeping his dinner light and gut-friendly, he opts for celery or asparagus soup with grilled chicken or fish.

He also gave up alcohol for 18 months, and now limits himself to one to two drinks a week. Sharing that people were taken aback by his massive transformation, Agarwala expressed in the interview that many thought he had undergone bariatric surgery or was on weight loss drugs. “I started receiving compliments and the more compliments I received, the more it egged me on to stay fit. It was a virtuous feedback loop,” he said in the interview.

Here’s a breakdown of a sustainable diet (Source: Getty Images/Thinkstock)

What can we learn?

The key to achieving such a significant weight loss goal lies in making sustainable lifestyle changes rather than resorting to quick fixes or extreme measures. “By focusing on a balanced diet, regular exercise, and incorporating healthy habits into everyday life, individuals can gradually shed excess weight safely and effectively under the expert’s guidance,” said Dr Rajiv Manek, consultant general laparoscopic, metabolic and bariatric surgery, Wockhardt Hospitals Mira Road.

According to Dr Manek, following any extreme crash or fad diets, rigorous exercise, skipping meals, a liquid diet, starving or fasting, and drinking only water just to lose weight will do more harm than good. “Do not fall prey to these things as doing so can spoil your health and weight loss goals. Try to lose weight under the guidance of an expert who will guide you appropriately,” noted Dr Manek.

How to not gain weight back?

One effective strategy to prevent regaining lost weight is to focus on maintaining a healthy lifestyle rather than just reaching a certain number on the scale. “This involves incorporating regular exercise, and balanced nutrition, into your daily routine,” said Dr Manek.

Rather than viewing weight loss as a temporary fix, see it as a long-term commitment to your health and well-being.

Here’s what works

*Try to keep cheat meals instead of a cheat day
*Reduce the carb intake
*Drink at least 10-12 glasses of water
*Load up on protein. “It is better to take the help of an expert even in the weight loss maintenance phase,” said Dr *Manek.
*Another important factor in preventing weight regain is setting realistic and sustainable goals. Rapid or extreme weight loss methods are often difficult to maintain in the long run and can lead to rebound weight gain. Instead, aim for slow and steady progress by making gradual changes that you can adhere to over time.

“By creating healthy habits that align with your lifestyle, you’ll be more likely to maintain your weight loss success in the future,” said Dr Manek.
*Another important aspect of maintaining weight loss is being mindful of emotional eating triggers and finding healthier ways to cope with stress or negative emotions. “This could involve seeking support from friends or professionals, practicing mindfulness techniques, or engaging in stress-reducing activities like yoga or meditation. By addressing the root causes of emotional eating, individuals can better prevent unnecessary weight regain and stay on track with their health goals,” said Dr Manek.

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*Surrounding oneself with positive influences, whether it be friends who share similar health goals or participating in group fitness classes, can motivate staying consistent with healthy habits. “Family involvement and encouragement can also make a big difference in helping those maintain their weight loss,” said Dr Manek.