The 21-21-21 fitness rule that's creating a buzz

Time of India

22-07-2025

Kapil Sharma's dramatic weight-loss transformation may have stunned fans, but behind the scenes, it was the result of a steady, structured routine crafted by celebrity fitness coach Yogesh Bhateja.
Bhateja recently revealed that the comedian's fitness journey followed the '21-21-21' rule. So, what exactly is the 21-21-21 rule, and how can you use it to kick-start your transformation? Let's break it down.
What is the '21 21 21' rule
The '21-21-21' rule is a structured, three-phased, 63-day fitness plan designed to promote weight loss. Each 21-day block targets a specific area — movement, mindful eating, and overcoming emotional dependencies — to build sustainable habits and prevent burnout.
First 21 Days: Focus on movement
- These initial days are all about getting the body moving — think light stretches, basic exercises, and PT routines from school days. The emphasis is on consistency, not intensity.
- Bhateja explains in a YouTube channel, 'Go back 15-20 years, when schools used to conduct PT (physical training classes). Just do those exercises every day for 21 days, and you won't have to do any diet control or modification, eat jalebis as much as you want.'
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Next 21 Days: Modify your diet
- Once movement becomes a habit, the focus shifts to small but meaningful dietary adjustments.
- Bhateja advises, 'Keep a check on your diet. I am not saying cut your carbs, calories or anything else. This is not the right approach. Only modify your diet.'
- Examples include drinking milk in the morning instead of at night to avoid acidity or gas, using less sugar or milk in tea, and controlling jaggery intake after meals.
Final 21 Days: Control emotional dependencies
- The last phase addresses emotional triggers and unhealthy habits such as excessive caffeine intake, alcohol, or smoking.
'Control your emotional dependency on any substances that do not give you any health benefits…' he explains.
This isn't about strict elimination, but about cultivating self-control and awareness. By day 42, visible progress boosts motivation, and by day 63, habits become self‑sustaining
These 62 days will help you build an attitude without any pain, because you focused on only 1 thing during each set of 21 days… After 63 days, you will see a good change in your body, and you won't need anyone to push yourself. This is what works best for beginners
Yogesh Bhateja, a fitness coach
Many clients have shown interest in Kapil Sharma's recent transformation, curious about the 21-21-21 method and whether it would work for them. Some even asked if they could start with this approach instead of the typical diet plans usually recommended by dietitians and nutritionists
Muskan Soni, nutritionist
Phase 1: Days 1–21
Ensure 6–7 hours of quality sleep each night.
Begin your day with a protein-rich breakfast, especially if you usually skip it.
Incorporate a brisk 20–30 minute walk into your routine.
Opt for stairs instead of the lift or escalator whenever possible.
Phase 2: Days 22–42
Reduce eating out to once every 7–15 days.
Choose simple home-cooked dinners, such as dal-rice, khichdi, mixed dal cheela, or dosa.
If indulging in a cheat meal, have it during the daytime rather than late-night gatherings.
Phase 3: Days 43–63
Limit alcohol intake to once or twice a month.
Enjoy your favourite dessert just once a month — minus the guilt.
Switch from regular milk coffee to black coffee or green tea.
If you love masala chai, try it with less milk and sugar, and reduce both quantity and frequency.
(as suggested by nutritionist Muskan Soni)