India A cricket team star Sarfaraz Khan lost weight, and the internet can’t stop talking about it. This time, the buzz isn’t about a match-winning knock but about Sarfaraz Khan’s new look. The 27-year-old recently shared transformation photos, flaunting a visibly leaner physique. In just one and a half months, he reportedly dropped close to 17 kilograms. Fans are impressed, selectors are taking notice, and many are asking: what’s the secret? More importantly, what lessons can you take from his inspiring fitness journey?
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Why Did Sarfaraz Khan Need to Focus on Fitness?
Sarfaraz Khan lost weight for a reason far more important than aesthetics. His talent with the bat was never in doubt, boasting a stellar average and multiple centuries in domestic cricket, he had long been a contender for the national side. But despite the numbers, he struggled to break into India’s playing XI, with questions around his agility and fitness often holding him back.
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Critics and selectors alike pointed to his lack of athleticism. In modern cricket, especially at the international level, fitness isn’t optional—it’s non-negotiable. Batting skills alone don’t cut it when you’re expected to field long hours, dive, sprint, and rotate strike. The turning point came when he realized that if he didn’t change his body, he might never change his fate. His new look became essential not just for his image, but for his career longevity. That realization drove him to commit to a disciplined transformation—one that would eventually become the talk of the cricketing world, including his teammates in the India A team.
Inside Sarfaraz’s Weight Loss Plan：What His Father Revealed
The method through which Sarfaraz lost weight wasn’t fancy—but it was effective. According to his father and coach Naushad Khan, the family made sweeping dietary changes. “We stopped eating roti, rice, sugar, maida, and bakery items for nearly 1.5 months,” he told Hindustan Times.
SARFARAZ KHAN HAS LOST 17KGS IN THE LAST 2 MONTHS. 🤯 pic.twitter.com/c9zbQQWors
— Mufaddal Vohra (@mufaddal_vohra) July 21, 2025
Instead, the Khan household turned to fibrous veggies like broccoli, cucumber, and carrot; lean proteins including grilled chicken, boiled eggs, and fish; and healthy fats such as avocados and sprouts. Processed foods were out. Green tea and green coffee became staple beverages. The strategy? Eliminate refined carbs, shift to clean whole foods, and allow the body to enter a sustainable fat-burning mode.
But food was only half the story. Alongside this diet overhaul, Sarfaraz adopted a practical fitness routine, centered around cardio (like swimming and running) and bodyweight strength training. Exercises like squats, mountain climbers, burpees, and planks replaced the need for a gym. Health expert Dr. Mickey Mehta praised this method, calling it “smart, rhythmic movement in sync with nutrition.” Even Naushad followed the same plan—shedding 12 kg himself in preparation for knee surgery. This focused lifestyle change helped Sarfaraz stay physically ready for matches with the India A team, where stamina and endurance are crucial during long-format games.
What Has Sarfaraz Achieved On the Field Since His Transformation?
While Sarfaraz Khan’s new look captured headlines, his recent cricketing performances have been just as noteworthy. After debuting in the India-England Test series in 2024, he impressed with a composed fifty in Dharamsala. Though he was later dropped due to inconsistent form, he used that time off the main squad productively.
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Rejoining the India A cricket team for the England tour in May 2025, Sarfaraz made a statement. He scored a brilliant 92 against the England Lions and followed it with a century in a warm-up match. Earlier, in the Irani Cup clash for Mumbai, he had played a monumental unbeaten 222. These knocks, all post-transformation, clearly show how his fitness has translated into form. Improved running between the wickets, sharper fielding, and greater energy during long innings—these weren’t just side effects; they were deliberate outcomes of a healthier, lighter body. If anything, his post-transformation stats show that.
What You Can Learn from Khan?
Sarfaraz Khan’s new look is more than just an image makeover; it’s a symbol of perseverance, self-awareness, and smart lifestyle choices. Sarfaraz Khan lost weight didn’t come from crash diets or trendy fitness fads. Instead, it was built on clarity, home-cooked meals, and functional exercises anyone can do. Whether you’re an aspiring athlete or just want to improve your lifestyle, the message is simple: fitness begins at home. And as the India A cricket team saw firsthand, it’s never too late to reinvent yourself.
