A doctor, who shed fat and several inches, shared his fitness regimen on social media recently. Taking to Instagram, Dr. Santhosh Jacob revealed how he went from 113 kgs at the age of 37 to 90 kgs at the age of 43. He also reduced his waist to 34 inches along the way.
Lifestyle Shifts That Made the Difference
To achieve this transformation, he made several key changes in his daily habits. One of the first adjustments was cutting back on late-night parties and reducing the habit of ordering food from outside. Alcohol consumption was minimized by nearly 80 percent, a choice that played a major role in managing his weight and improving overall well-being.
He also adopted intermittent fasting, a routine that helped regulate his eating patterns. Regular movement became non-negotiable, with a target of walking at least 60,000 steps each week. His meals were predominantly based on natural, unprocessed foods, making up 90 percent of his diet. To meet his fitness goals, he ensured a protein intake of around two grams per kilogram of body weight each day, fueling both recovery and muscle growth.
Structured Exercise and Rest
In addition to dietary discipline, his exercise regimen was well-structured. He committed to strength training and boxing sessions five to six times a week, which helped him build endurance, strength, and agility. Adequate rest was given equal importance, with an average of seven hours of sleep each night. Staying in a calorie deficit on most days further supported steady weight reduction. Planning meals ahead of time and organizing social commitments carefully ensured he did not drift away from his fitness path.
Professional Excellence in Orthopedics
Beyond his personal fitness story, Dr Jacob continues to be recognized for his contributions to medicine. With more than 15 years of experience in orthopedic surgery, trauma care, ligament repair, joint replacement, and regenerative orthopedics, he holds the position of Chief Orthopedic Surgeon at Be Well Orthopedics Sports Medicine & Spine Center in T. Nagar, Chennai.
As an American Board-Certified Specialist in Regenerative Medicine, he also leads globally, serving as Chairman of the Executive Board of Interventional and Regenerative Orthopedics for the International Association of Stem Cell and Regenerative Medicine (IASRM). His professional journey mirrors his personal discipline—focused, innovative, and committed to progress.
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Lifestyle Shifts That Made the Difference
To achieve this transformation, he made several key changes in his daily habits. One of the first adjustments was cutting back on late-night parties and reducing the habit of ordering food from outside. Alcohol consumption was minimized by nearly 80 percent, a choice that played a major role in managing his weight and improving overall well-being.He also adopted intermittent fasting, a routine that helped regulate his eating patterns. Regular movement became non-negotiable, with a target of walking at least 60,000 steps each week. His meals were predominantly based on natural, unprocessed foods, making up 90 percent of his diet. To meet his fitness goals, he ensured a protein intake of around two grams per kilogram of body weight each day, fueling both recovery and muscle growth.
Structured Exercise and Rest
In addition to dietary discipline, his exercise regimen was well-structured. He committed to strength training and boxing sessions five to six times a week, which helped him build endurance, strength, and agility. Adequate rest was given equal importance, with an average of seven hours of sleep each night. Staying in a calorie deficit on most days further supported steady weight reduction. Planning meals ahead of time and organizing social commitments carefully ensured he did not drift away from his fitness path.Professional Excellence in Orthopedics
Beyond his personal fitness story, Dr Jacob continues to be recognized for his contributions to medicine. With more than 15 years of experience in orthopedic surgery, trauma care, ligament repair, joint replacement, and regenerative orthopedics, he holds the position of Chief Orthopedic Surgeon at Be Well Orthopedics Sports Medicine & Spine Center in T. Nagar, Chennai.As an American Board-Certified Specialist in Regenerative Medicine, he also leads globally, serving as Chairman of the Executive Board of Interventional and Regenerative Orthopedics for the International Association of Stem Cell and Regenerative Medicine (IASRM). His professional journey mirrors his personal discipline—focused, innovative, and committed to progress.
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