FITTR

FITTR Preventive Healthcare Reimagined - Helping people live longer and better
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In a study of young women (~25 years), even mild dehydration (−1.36% of body weight) led to a ~19% increase in mood dist...
06/01/2026

In a study of young women (~25 years), even mild dehydration (−1.36% of body weight) led to a ~19% increase in mood disturbances, a ~45% drop in focus, and a ~17% rise in fatigue.

Additionally, participants reported lower energy and vigor and increased task difficulty (58%).

Another study reported when the body loses just 0.5–0.6% of its weight through fluid loss, heart rate variability (a measure of the body’s stress regulation) declines.

At the same time, the brain shows reduced activity in regions responsible for emotion, decision-making, and effort perception.

This combination of physiological & neural changes makes tasks feel harder, increases feelings of anxiety, and amplifies the sense of mental fatigue.

The body senses fluid loss and may trigger changes that make mood dip and cause discomfort, even before thinking or focus is affected.

If dehydration continues, it can impair thinking or physical performance, making it harder to respond to challenges.

Together, these findings show that even mild dehydration isn’t just a minor inconvenience, it disrupts the body’s stress regulation and the brain’s control of mood and effort

PMID: 31712590, 22190027, 31146326

05/01/2026

At 45, I’m living proof that age is just a number. For 30 years, I’ve been chasing a dream that began when I was 15, to achieve a physique like Salman Khan from the movie VEERGATI. Life got in the way, and responsibilities piled up, but the desire never faded.

But that image stayed with me for over 30 years, quietly waiting as life took over. Career demands grew, responsibilities piled up, and family always came first.

Somewhere along the way, my own health took a backseat, not because I didn’t care, but because life kept asking me to show up for everyone else.

After Covid, the scale read 103 kg, and the reflection in the mirror felt further away from the dream I once carried.

At 45, with a demanding job, constant travel, and my 9-year-old son watching me every day, I made a choice to finally keep the promise I had made to my younger self. I wasn’t chasing shortcuts or quick fixes.

I committed to discipline, consistency, and the right guidance. Over the next seven months, I didn’t just lose weight; I rebuilt habits, regained confidence, and transformed how I looked and felt. From 103 kg to 70 kg, reaching 8% body fat, this journey became about more than fitness; it became about belief.

This isn’t just a body transformation. It’s proof that some dreams don’t expire with time. They wait. And when you’re ready to show up for yourself again, they remind you that it’s never too late to begin.

Started at 74 kg with a simple goal, to see abs in the mirror and feel confident in his own skin. Today, at 58 kg, that ...
05/01/2026

Started at 74 kg with a simple goal, to see abs in the mirror and feel confident in his own skin. Today, at 58 kg, that goal is no longer distant; it’s becoming reality, one disciplined day at a time.

This transformation was never just about the number on the scale. It was about building consistency, confidence, and habits that last. Even during a demanding business trip to Ireland, the journey didn’t pause. With a no excuses, just results mindset and structured coaching, workouts and nutrition stayed on track, proving that discipline travels with you.
The physical change is visible, but the biggest shift has been mental, stronger self-belief, sharper focus, and confidence earned through effort.

Consistency compounds. Results follow.

Cross-sectional studies showed that people who ate breakfast less frequently had a significantly higher risk of excess w...
05/01/2026

Cross-sectional studies showed that people who ate breakfast less frequently had a significantly higher risk of excess weight.

A 48% higher likelihood of being overweight or obese compared to those who ate breakfast regularly (OR 1.48; 95% CI 1.40–1.57).

A 31% higher likelihood of abdominal obesity (OR 1.31; 95% CI 1.17–1.47).

Breakfast provides essential energy and nutrients that help regulate metabolism and control appetite (hunger) throughout the day.

People who eat breakfast regularly also tend to follow healthier overall diets and eating patterns. They are less likely to feel strong hunger or snack excessively during the day compared to those who skip breakfast, which may help lower the risk of gaining excess body weight.

At the same time, the link between skipping breakfast and obesity may involve disruptions to the body’s circadian rhythm.

Missing breakfast can negatively affect internal biological clocks, potentially altering metabolism and making weight regulation more difficult.

The findings are clear, regular breakfast consumption may represent a simple, low-cost, and scalable behavioral target for obesity prevention strategies.

Scientific references: PMID: 31918985, 37575324

Across 81 long-term studies involving over 4 million people, higher fruit and vegetable intake was consistently linked t...
02/01/2026

Across 81 long-term studies involving over 4 million people, higher fruit and vegetable intake was consistently linked to fewer heart attacks, strokes, and heart-related deaths.

Higher fruit and vegetable intake was linked to a 19% lower stroke risk and a 27% lower risk of stroke-related death.

Beyond stroke, fruits and vegetables lower the risk of developing heart disease by about 12% and the risk of dying from it by nearly 19%.

While all fruits and vegetables were beneficial, greater heart protection was seen with citrus fruits, apples and pears, 100% fruit juice, onions and garlic, carrots, cruciferous vegetables, and leafy greens.

Their heart benefits come from a combination of nutrients, especially fiber to help control cholesterol and potassium to support healthy blood pressure

They also provide antioxidants and polyphenols that protect blood vessels and reduce inflammation, while their low energy density helps support a healthy weight.

Leafy greens, for example, provide nitrates that support healthy blood pressure and blood vessels

So, prioritize fruits and vegetables, the simplest and most effective way to safeguard your health in long term.

Scientific references: PMID: 33000670

01/01/2026

Fittr was a dream entwined with hope that slowly evolved into a global health movement.

The one world needs most now than ever before.

When this journey started, there were a lot of doubts, noises, pauses, and at the end, questions without any answers.
Yet the choice was simple: to keep showing up.

Over the last 10 years, Fittr has not just grown; It served. It educated millions, trained thousands across the world.

It has helped people become stronger version of themselves, and bestow confidence a new definition.

The future of FITTR, and with it future of all of us is going to be more dynamic, bigger, and more intentional.

It is going to change even more lives, show the path to more lost travellers seeking guidance, and make the world even better place.

Fittr’s new year resolution is to make more people choose themselves; over and over again.

So, here we stand 10 years down. And still as ready and determined as we were at DAY 1!!





31/12/2025

Our version of 2025 Wrapped!

In July, Satyajit set himself one clear goal, to end the year with six-pack abs.He reached out to Coach Shubham on Insta...
31/12/2025

In July, Satyajit set himself one clear goal, to end the year with six-pack abs.
He reached out to Coach Shubham on Instagram, enrolled with FITTR, and trusted the process.

From day one, the goal was clear.
Not his goal alone, their goal.

Six months of discipline, consistency, and enjoying a little strictness along the way paid off.
Today, on 31st December, Satyajit stands in the best shape of his life, 15 kg down and stronger than ever.

As promised, the journey doesn’t stop here.
From 1st January, the next phase begins: lean bulking

Proof that when commitment meets the right guidance, results follow.

While GLP-1 drugs are widely praised in mainstream media, a growing body of clinical evidence & physiological research ...
30/12/2025

While GLP-1 drugs are widely praised in mainstream media, a growing body of clinical evidence & physiological research highlights often overlooked dangers.

These drugs prioritize “scale weight” over metabolic health, potentially leaving users in a worse physiological state than when they started.

Users may look thinner, but their functional (muscle) strength reduces, increasing the risk of frailty and falls

Large-scale studies (STEP 1 extension trial) demonstrate that once the medication is discontinued, participants regain two-thirds of their lost weight within one year.

Case reports have linked GLP-1 use to permanent or long-term stomach paralysis, where the stomach loses the ability to move food into the small intestine.

Even FDA recognises the increased likelihood of depression and suicidal behaviours in users with a history of mental health issues.

By using a hormonal “sledgehammer” to blunt appetite, the body never learns to regulate its own satiety signals.

While the pharmaceutical industry offers a “quick fix” in the form of a daily or weekly injection, the evidence is clear: nothing can ever beat the foundational power of lifestyle interventions for sustained, healthy weight loss.

Scientific references PMID: 40699685

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Our Story

Fittr (formerly known as SQUATS) is an online fitness platform and one of the fastest-growing fitness start-ups in India. Launched in 2016, Fittr is the one-stop-shop for all your health and fitness needs.

Our free app provides you with all the tools you need to start your fitness journey. You can also choose to enrol with any one of over 200 Fitness Coaches who are among the best in the industry.

Fittr has transformed the lives of more than 150,000 people by helping them lose weight, build muscle, and get shredded. We are on a mission to make 50 million people healthy.

Our offerings include: Online Fitness Consultation | Corporate Wellness | Health & Fitness Instructor | Healthy Food Recipe | Free Health & Fitness App | Online Fitness Training | Free BMR Calculator | Free Fat Calculator | Free Macro Calculator | Exercise Videos