Aamir Khan, known for his intense dedication to cinema, has consistently reshaped his body to authentically portray his film characters. One of the most noteworthy examples of his transformation was for Dangal, where he underwent a dramatic physical change. During the preparation phase, he placed a strong emphasis on his food habits and recovery process.
Recalling his experience, Khan told Bollywood Hungama, “I allotted myself five months to reach the required fitness level. Nutrition was the key factor. Many believe that exercise alone is enough. But the truth is, without correct eating habits, physical training won’t be effective. Your diet carries the most weight. I’d say 50% of the effort comes from what you eat, 25% from working out, and the remaining 25% from proper rest. Sleep for a solid eight hours—without that, your body won’t respond the way you expect.”
Breaking Myths Around Dieting
Khan also spoke about the widespread confusion surrounding dieting methods. He addressed how people tend to skip meals, cut out rice at night, or drastically reduce food intake, hoping for fast results. However, he personally avoids such extreme or trendy diets. Instead, Aamir adheres to a classic and scientifically grounded method: maintaining a calorie deficit.
He explained, “Let’s say your body burns 2,000 calories a day. If you consume 2,000, your weight won’t change. If you consume 1,500 calories daily, that’s a 500-calorie shortfall. Over a week, this builds up to a 3,500-calorie gap, roughly equivalent to a pound of weight loss. If you also walk around 7 kilometers daily, it pushes the deficit further. But your meals must be well-rounded—with carbohydrates, proteins, healthy fats, dietary fiber, and essential salts like sodium.”
Understanding the Calorie Deficit Principle
The calorie deficit approach has become a widely accepted and reliable strategy to shed excess fat. Simply defined, it involves eating fewer calories than the body needs to maintain its current weight. This forces the body to utilize stored fat for energy, which eventually results in weight reduction.
Nutritionist Rashi Chahal from La Femme told Indian Express, “Our bodies have a baseline energy requirement to carry out essential activities—like breathing, digestion, thinking, and movement. If we take in more energy than needed, the excess is saved as fat. But when intake falls short of usage, especially in individuals struggling with extra weight, the body begins to break down fat stores to bridge the energy gap.”
Safe and Sustainable Weight Management
Chahal emphasized that this process, when managed properly, can lead to slow but steady progress. “By gradually lowering your food intake and boosting your activity levels, you encourage your system to tap into fat reserves. Over time, this helps reduce overall body mass. It also educates your metabolism to function efficiently with balanced portions,” she added.
A Word of Caution
Still, the calorie deficit model isn’t universally suitable. “Individuals with chronic illnesses, professional athletes, or those with past eating disorders should proceed cautiously. Severe restriction can result in muscle breakdown, lack of vital nutrients, and potential health complications. The key is moderation—creating a gap between intake and expenditure while still nourishing the body adequately,” Chahal concluded.
Recalling his experience, Khan told Bollywood Hungama, “I allotted myself five months to reach the required fitness level. Nutrition was the key factor. Many believe that exercise alone is enough. But the truth is, without correct eating habits, physical training won’t be effective. Your diet carries the most weight. I’d say 50% of the effort comes from what you eat, 25% from working out, and the remaining 25% from proper rest. Sleep for a solid eight hours—without that, your body won’t respond the way you expect.”
Breaking Myths Around Dieting
Khan also spoke about the widespread confusion surrounding dieting methods. He addressed how people tend to skip meals, cut out rice at night, or drastically reduce food intake, hoping for fast results. However, he personally avoids such extreme or trendy diets. Instead, Aamir adheres to a classic and scientifically grounded method: maintaining a calorie deficit.
He explained, “Let’s say your body burns 2,000 calories a day. If you consume 2,000, your weight won’t change. If you consume 1,500 calories daily, that’s a 500-calorie shortfall. Over a week, this builds up to a 3,500-calorie gap, roughly equivalent to a pound of weight loss. If you also walk around 7 kilometers daily, it pushes the deficit further. But your meals must be well-rounded—with carbohydrates, proteins, healthy fats, dietary fiber, and essential salts like sodium.”
Understanding the Calorie Deficit Principle
The calorie deficit approach has become a widely accepted and reliable strategy to shed excess fat. Simply defined, it involves eating fewer calories than the body needs to maintain its current weight. This forces the body to utilize stored fat for energy, which eventually results in weight reduction.
Nutritionist Rashi Chahal from La Femme told Indian Express, “Our bodies have a baseline energy requirement to carry out essential activities—like breathing, digestion, thinking, and movement. If we take in more energy than needed, the excess is saved as fat. But when intake falls short of usage, especially in individuals struggling with extra weight, the body begins to break down fat stores to bridge the energy gap.”
Safe and Sustainable Weight Management
Chahal emphasized that this process, when managed properly, can lead to slow but steady progress. “By gradually lowering your food intake and boosting your activity levels, you encourage your system to tap into fat reserves. Over time, this helps reduce overall body mass. It also educates your metabolism to function efficiently with balanced portions,” she added.
A Word of Caution
Still, the calorie deficit model isn’t universally suitable. “Individuals with chronic illnesses, professional athletes, or those with past eating disorders should proceed cautiously. Severe restriction can result in muscle breakdown, lack of vital nutrients, and potential health complications. The key is moderation—creating a gap between intake and expenditure while still nourishing the body adequately,” Chahal concluded.
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