Rohit Sharma’s Weight Loss Journey: Before & After – Rohit Sharma, one of India’s iconic cricketers, has been making headlines—not just for his performances, but for a striking physical transformation. In the lead-up to his return to ODI cricket, he reportedly shed 10 to 20 kg, impressing fans, teammates, and critics alike. Here’s a detailed look at how it happened, what he ate, how he trained, and how his body changed.
The “Before” — Rohit at His Heaviest
- Rohit was reported to be weighing around 95 kg in earlier phases of his career (or during periods when fitness concerns were raised).
- His body carried extra mass, which may have contributed to strength and power but also caused worries around stamina, agility, and fitness tests.
- Critics and fans had occasionally questioned whether his fitness level would hold up in demanding formats and high-intensity matches.
The “After” — What He Looks Like Now
- Recent reports suggest Rohit has slimmed down to around 75–85 kg, with most credible sources settling near a 10 kg loss.
- The transformation is more visible in his physique: reduced body fat, leaner build, more defined muscles, better mobility.
- Observers note that he looks fitter, sharper, more athletic, and better prepared to handle stamina- and endurance-intensive demands.
Rohit Sharma Video After Weight Loss with Shreyas Iyer at the CEAT awards.
Rohit Sharma with Shreyas Iyer at the CEAT awards. pic.twitter.com/ddg13sStZP
— Mufaddal Vohra (@mufaddal_vohra) October 7, 2025
How Rohit Sharma Lost the Weight
A. Diet Plan & Nutrition
Rohit’s diet reportedly underwent a drastic overhaul. Some key features:
| Time of Day | What He Aimed to Eat | Purpose / Effect |
|---|---|---|
| Early Morning | Soaked almonds, sprout salad, fresh juices | Gentle start; micronutrients & hydration |
| Breakfast | Oatmeal + fruits, milk | Slow-release carbs, fiber, protein |
| Mid-Morning Snack | Curd, chilla (gram pancake), coconut water | Protein + light energy |
| Lunch | Vegetable curry, dal, rice (controlled portion), salad | Balanced macros, but moderated carbs |
| Afternoon | Fruit smoothie + dry fruits | Nutrient boost, natural energy |
| Dinner | Paneer + vegetables, light pulao or vegetable soup | Lean protein, fiber, light carbs |
| Late Evening | Glass of milk + mixed nuts | Satiety, slow-digesting nutrients |
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What he cut out / limited:
- Fried foods, heavy snacks
- High-carb indulgences (deep-fried snacks, butter-rich meals)
- Overeating or late-night heavy meals
This shift focused on quality over quantity, ensuring his body got what it needed without excessive calories.
B. Exercise & Training Regime
Rohit’s training was equally disciplined:
- Cardio & Endurance Workouts
- Shuttle runs, sprints, high-intensity interval training (HIIT)
- Focus on clearing BCCI’s Bronco Test (1,200 m shuttle run)
- Also reportedly cleared yo-yo test, assessing his match-readiness endurance
- Strength & Resistance Training
- To retain muscle mass while losing fat
- Emphasis on functional strength (core, legs, mobility)
- Avoid excessive volume that may lead to overtraining
- Flexibility, Mobility & Recovery
- Stretching, yoga, active recovery to prevent injury
- Adequate rest & sleep
- Professional Guidance & Monitoring
- Supervision by fitness coaches, nutritionists
- Constant monitoring of body composition, performance metrics
C. Time Frame & Realistic Approach
- While some reports claim Rohit lost 20 kg over a few months, more conservative and credible updates focus on a 10 kg drop.
- Rapid weight loss (more than ~1 kg per week) risks muscle loss, fatigue, and injury—so balance, patience, and consistency are critical.
- The journey was gradual and sustained, focusing on habits, not instant fixes.
Body Transformation: What Changed Inside & Out
Physical Indicators
- Lower body fat percentage
- Leaner limbs, more definition
- Better posture, less “bulkiness”
- Improved agility and movement
Performance & Fitness Markers
- Passage of BCCI’s Bronco Test, which demands stamina
- Better results in cardio / endurance assessments (Yo-Yo, shuttle runs)
- Sustain longer spells, more agility in fielding
Psychological & Lifestyle Changes
- Stronger self-belief, discipline
- Shift in food relationship (treating food as fuel)
- Better mental resilience during training plateaus
- Body now seen as a tool, not just aesthetic
Things to Watch For / Cautions
- Avoid extreme caloric deficits that risk muscle loss
- Ensure enough protein and resistance load to preserve strength
- Watch for signs of overtraining or burnout
- Recovery (sleep, rest days) is as important as workouts
- Maintain flexibility & mobility to reduce injury risk
Takeaways
Rohit Sharma’s weight loss journey is more than just shedding a few kilos—it’s a powerful example of personal transformation. Once carrying a heavier, bulkier frame, Rohit has now transitioned into a leaner and more athletic version of himself. This change didn’t come overnight; it was the result of a carefully planned combination of disciplined dieting, rigorous and focused training, consistent professional guidance, and the patience to allow his body to respond over time.
His improved fitness levels didn’t just enhance his appearance—they directly impacted his performance. From passing the BCCI’s demanding Bronco and yo-yo fitness tests to looking sharper and more agile in training, Rohit proved that dedication pays off. His journey shows that real, lasting transformation requires a balanced and holistic approach, where diet, training, recovery, and mindset all play equal roles.
Read more: Rohit Sharma Captaincy Record
Final Words
Rohit Sharma’s transformation is not just a comeback story for cricket—it’s a lesson in perseverance and self-care. At 38, when many question athletic longevity, he has set an example that fitness goals can be achieved with the right mindset and routine. His story isn’t just for elite athletes—it’s a motivation for anyone striving to become a healthier version of themselves. Whether you’re a professional sportsperson or someone looking to improve your lifestyle, Rohit’s journey is a reminder that with discipline, consistency, and self-belief, change is not just possible—it’s powerful.
