Samantha Ruth Prabhu highlights importance of weight training: 'Won't I look like a man…?' That's the first question women ask me'
'Some of them are curious, and some of them are scared. 'Won't I look like a man?' I think that's the first question women ask me. 'I don't want to look like a man, ' they say,' said the Citadel: Honey Bunny star.
'It is very important for women to understand the importance of weight training, especially as we age, in older women, and even perimenopausal or women in their late 30s. We are not improving our muscle mass like we did before, but I can see that change, I can see that my muscle mass is not what it used to be,' she added.
Agreeing with her, fitness expert Garima Goyal noted that weight training helps women develop lean muscle, which not only improves physical appearance but also enhances functional strength.
'Unlike cardiovascular exercise, which primarily burns calories during the activity itself, weight training boosts metabolism long after the workout is over. This is due to the increased energy expenditure required to repair and maintain muscle tissue. As a result, regular weight training can help women achieve and maintain a healthy weight more effectively than cardio alone,' Goyal told indianexpress.com.
Osteoporosis, a condition characterised by weakened bones, is more prevalent in women, particularly post-menopause. Goyal noted that weight training plays a crucial role in maintaining bone density and reducing the risk of osteoporosis. 'By subjecting bones to mechanical stress, weight-bearing exercises stimulate bone formation, helping combat age-related bone loss,' she said.
Weight training also has a profound impact on mental health and well-being. Exercise, including resistance training, triggers the release of endorphins, neurotransmitters that promote feelings of happiness and euphoria. 'This natural mood enhancement can help alleviate symptoms of depression, anxiety, and stress, making weight training an effective form of therapy for women seeking emotional balance and resilience,' said Goyal.
One often overlooked benefit of weight training is its ability to improve functional fitness and enhance daily living. Many activities of daily living, such as lifting groceries and climbing stairs, require strength and muscular endurance. 'By incorporating weight training into their routine, women can develop the strength and stamina needed to perform these tasks more easily and safely, said Goyal.
The most important thing is to ensure that you are lifting with good form,' she added. 'To get the most out of your routine, you must start easy and focus on simple exercises that offer maximum muscle engagement. If you focus on your form, then even simple exercises will generate results,' said the expert.
However, there is no need to work out every day to reach your health goals. 'Take time off to rest and recover. Focus on your nutrition, sleep, and stress management. Together, these things help your body repair itself,' she said, adding that women should aim to incorporate weight training into their fitness routine at least 2-3 times per week. This frequency allows for sufficient stimulus to promote muscle growth, strength gains, and other physiological adaptations.
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Time of India
an hour ago
- Time of India
Food Chained: How weight-loss drugs are changing India's eating habits and forcing restaurants to take note
Rakesh Goyal, a businessman in East Delhi, can't bear to look at chhole-bhature any longer. It was his favourite food, the Sunday lunch he looked forward to, but one day his taste changed. 'I don't want to glance at chhole-bhature now,' says Goyal, 67. 'Nor poori-bhaji nor dal baati.' What happened? He was two months into Mounjaro and his dosage was increased from 2.5 mg to 5 mg when his taste buds took an about-turn. (All the patients' names in this story have been changed, on request.) There is a reason Goyal felt that way. Mounjaro is part of the new diabetes and obesity drugs that belong broadly to a class called GLP-1 agonists. They mimic the hormone GLP-1 aka glucagon-like peptide 1. It may be a mouthful but the brands are part of everyday lingo—Ozempic, Wegovy, Mounjaro, Rybelsus . They are multitaskers—they release insulin, and inhibit glucagon that can increase blood sugar. They delay the digestion process, slowing the movement of food in the digestive tract, but increase satiety levels in the brain. So you feel full with a few mouthfuls of rice, a small slice of pizza, one roti. Independence Day 2025 Modi signals new push for tech independence with local chips Before Trump, British used tariffs to kill Indian textile Bank of Azad Hind: When Netaji Subhas Chandra Bose gave India its own currency In some people on these drugs, there is an unprecedented change in taste, like in the case of Goyal. What happens when food, a basic necessity of life, becomes insignificant? What happens when hunger, a primal feeling, disappears? What happens when enjoying food, one of life's greatest pleasures, vanishes? FUNCTIONAL FOOD The Ozempic tribe shows that when it comes to diabetes and obesity, food is not a fun companion. For them, the new class of drugs can be a life-saver, although they scramble the taste buds of some. Food has become functional, not fun. The number of people taking these drugs are growing by the day. Eli Lilly's Mounjaro, which launched in India in late March, racked up ₹100 crore in sales by July, according to PharmaTrac. In June, Novo Nordisk launched Wegovy in the country. As the patent of semaglutide, the active ingredient in Wegovy and Ozempic, expires in many countries in 2026, Indian pharma companies like Dr Reddy's, Sun Pharma and Cipla are gearing up with generics. Then prices will slump, consumption will swell, hunger will fall further and tastes will transform like never before. It is an unusual moment in history for food. Civilisations rose around the production of food. Wars were fought over it, colonies were conquered for it. The world revolves around it. From being the centrepiece of life, food is being pushed to the side. At least for some people. The trend is still confined to cities and in classes that can afford the medicine. The starting dose of Mounjaro 2.5 mg, to be taken weekly, costs around ₹3,500. While Goyal misses his bhatura, he doesn't regret it. 'One needs to choose between health and taste. I choose health.' His breakfast is boiled sprouts and a chapati, his lunch is one and a half chapati with sabzi. His muscle has weakened and he, a vegetarian, is struggling to increase his protein intake. But he is thankful for the upside: after two decades, his diabetes is under control. His weight has come down from 83 kg to 68 kg. TASTE OF CHANGE Amit Khanna, a writer in Delhi, remembers the day he first took Rybelsus. 'I didn't feel hungry till 4 pm. Then I started feeling weak and I forced myself to have a sandwich,' he recalls. 'It felt good. I was eating carbs without feeling guilty. I had broken the cycle of craving and guilt.' The 41-year-old has the same meal every day. 'I have anda burji with toast for lunch and sauteed vegetables followed by chicken breast for dinner.' The sameness doesn't bother him. 'For obese people, it takes a lot of effort and self-control to diet. Now, there is a medicine that makes you not desire food nor in large quantities.' He recalls the drastic change. 'Initially you are in shock, you go to a restaurant and you can't eat. I have a few spoonsful of rice and I feel full. Earlier I had to finish all the carbs on the table. My insatiable appetite has been addressed.' The one big change he noticed in his taste happened when he walked into the Paragon restaurant in Bengaluru and ordered the biryani. 'I used to love that biryani so much that I had it thrice at its Kochi outlet, but this time I found it unappetising. Now I don't feel like having biryani.' Dr Ambrish Mithal, chairman and head of endocrinology and diabetes at Max Healthcare, Delhi, says, 'People who were sort of addicted to sweets or deep-fried food find their taste has changed. It doesn't happen with everybody. Some cannot tolerate the food they were having earlier and go into other kinds of food. In some others, it takes a negative turn, they feel the joy of life has gone away.' The latter are a minority, adds Mithal, who has written a book called The Weight Loss Revolution. Dr Jothydev Kesavadev, a diabetologist in Thiruvananthapuram , who has about 100 patients across the country and abroad on the new weight-loss and diabetes drugs, says, 'Patients require some counselling on how these drugs will impact them, including their intake of food and even taste. The treating team has to prime them that they will not be able to eat like before.' Should the packaged food industry and restaurants take note of this change? Should there be a Mounjaro menu of mini portions at restaurants? Priyank Sukhija, chief executive of First Fiddle Restaurants that operates Lord of the Drinks, Tamasha and Diablo, says: 'As and when we see demand picking up for weight-loss drugs, we will factor it in our menus with options like smaller portion sizes. Now, it's too early to predict demandtrends, but it is bound to pick up.' Not everyone is convinced. Zorawar Kalra, MD of Massive Restaurants , which operates Farzi Cafe, Mamma Killa and Pa Pa Ya, says: 'The world over, these drugs have existed for quite some time, and restaurants and bars, the last bastion of hope for human offline social engagement, haven't felt any pressure. So, we are not shrinking portions or compromising on flavour.' Executives at packaged foods companies, too, don't expect an impact in the mass market. 'Consumption of such drugs is limited to select urban cohorts now. Even though prices could fall significantly, it could take some time to impact demand. Now, we are not considering reducing portion sizes or using alternative ingredients,' says a senior executive at a global snacking company. Some people on GLP-1 drugs have discovered that along with an aversion to certain foods, they are also turned off by alcohol. Says Kesavadev: 'Many develop an aversion to alcohol or consume less alcohol.' Khanna nods: 'Ozempic has killed my desire for alcohol. At parties, I now have nimbu pani.' OTHER JOYS The Ozempers, however, are discovering joys other than food. Priyanka Jhakhar, a 26-year-old dancer in Ghaziabad, was saddled with the weight she gained when she was bedridden for a few months after a knee injury a decade ago. ' I went on diet. I exercised. But I could not lose a kilo because of polycystic ovarian disease ( PCOD ).' Now, having lost weight on Mounjaro, 'I feel lighter on my toes. I dance much better.' Kesavadev says one way to ensure that people don't feel deprived from not eating is to make them take up aerobic exercises. 'Also, once they lose weight they discover other joys--mobility, sex. Obesity can be associated with low libido, PCOD, infertility. These will go away.' Says Khanna: 'The good effects of weight loss are huge—more mobility, less fatigue, less knee pain. My inflammation has reduced, so have dry eyes.' Has food become less enjoyable? 'Maybe but I feel empowered. I have conquered food.' One of the new pleasures is shedding the obsession about food. Poornima Tamble, 36, can divide her life into before and after Rybelsus. The IT consultant in Navi Mumbai weighed 125 kg and PCOD made it hard for her to lose the kilos. Today, she's 10 kg lighter, but for her this is also about feeling in control of food. 'My relationship with food has changed. I can now say no to food.' Pre-Rybelsus, she woke up thinking of breakfast. In the evenings, she would order a couple of vada pavs or patties. Now her breakfast is two boiled eggs. The evening snacks are just a memory. 'The fixation on food is no longer there. I don't think it would have happened without the medicine.' Rashmi Singh, a schoolteacher in Delhi, too, couldn't get rid of food noise. 'I was obsessing over what to eat next,' says the 51-year-old, a diabetic, who was prescribed Mounjaro soon after its launch. 'My cravings have stopped. I feel full all the time.' Aruna Narasimhan, a 69-year-old from Chennai, started on Mounjaro when she went to London last November. Her weight has dropped from 89 to 62. It is easier to walk; the pain in her legs has vanished. Since her blood glucose is normal, Narasimhan has stopped the medicine. She is relieved. FEAR OF GAINING WEIGHT SS, a 41-year-old artist in Delhi, does not know what relief means. The problem began when he stopped taking the medicine. He lives in fear of gaining the weight he has lost. 'I starve myself. I eat one meal a day.' He feels weak. He was 120 kg and pre-diabetic when the doctor put him on Ozempic in London. 'When I touched 75, the doctor asked me to stop taking it but I continued with it. Now I have stopped the medication yet I can't bring myself to eat.' Losing weight has become an addiction, he says. 'I weigh two-four times a day. I have water and I weigh myself. I go to the loo and I weigh myself. You get fearful of food. You lose perception of what is healthy and what is not.' He is 60 kg. He is a 6-footer and his doctor recommends he should be 70-72 kg. 'There is no way I will let my body get there. Skinny isn't enough, you need to be skinnier. It is no longer about health, it is about looks. Before Ozempic, I enjoyed food. I loved desserts. Now I have trained my body to not have cravings. I have ruined my relationship with food. I have an eating disorder and I blame it on Ozempic.' Once a month, he will visit Haldiram's, for old food's sake. 'I eat one bhatura and some chana. I make sure it is just one bhatura.'
Indian Express
21 hours ago
- Indian Express
Samantha Ruth Prabhu highlights importance of weight training: 'Won't I look like a man…?' That's the first question women ask me'
Why are so many women afraid of lifting weights? 'Too much weightlifting builds heavy muscles. While it is great for strength, it changes your feminine shape,' is a common gripe that worries people who feel they might lose the soft curvature of the shoulder and hips, and develop more of a 'masculine' figure. In a recent conversation with celebrity nutritionist Ryan Fernando, actor Samantha Ruth Prabhu spoke at length about the importance of weight training, especially for women in their late 30s and nearing menopause. 'Some of them are curious, and some of them are scared. 'Won't I look like a man?' I think that's the first question women ask me. 'I don't want to look like a man, ' they say,' said the Citadel: Honey Bunny star. 'It is very important for women to understand the importance of weight training, especially as we age, in older women, and even perimenopausal or women in their late 30s. We are not improving our muscle mass like we did before, but I can see that change, I can see that my muscle mass is not what it used to be,' she added. Agreeing with her, fitness expert Garima Goyal noted that weight training helps women develop lean muscle, which not only improves physical appearance but also enhances functional strength. 'Unlike cardiovascular exercise, which primarily burns calories during the activity itself, weight training boosts metabolism long after the workout is over. This is due to the increased energy expenditure required to repair and maintain muscle tissue. As a result, regular weight training can help women achieve and maintain a healthy weight more effectively than cardio alone,' Goyal told Osteoporosis, a condition characterised by weakened bones, is more prevalent in women, particularly post-menopause. Goyal noted that weight training plays a crucial role in maintaining bone density and reducing the risk of osteoporosis. 'By subjecting bones to mechanical stress, weight-bearing exercises stimulate bone formation, helping combat age-related bone loss,' she said. Weight training also has a profound impact on mental health and well-being. Exercise, including resistance training, triggers the release of endorphins, neurotransmitters that promote feelings of happiness and euphoria. 'This natural mood enhancement can help alleviate symptoms of depression, anxiety, and stress, making weight training an effective form of therapy for women seeking emotional balance and resilience,' said Goyal. One often overlooked benefit of weight training is its ability to improve functional fitness and enhance daily living. Many activities of daily living, such as lifting groceries and climbing stairs, require strength and muscular endurance. 'By incorporating weight training into their routine, women can develop the strength and stamina needed to perform these tasks more easily and safely, said Goyal. The most important thing is to ensure that you are lifting with good form,' she added. 'To get the most out of your routine, you must start easy and focus on simple exercises that offer maximum muscle engagement. If you focus on your form, then even simple exercises will generate results,' said the expert. However, there is no need to work out every day to reach your health goals. 'Take time off to rest and recover. Focus on your nutrition, sleep, and stress management. Together, these things help your body repair itself,' she said, adding that women should aim to incorporate weight training into their fitness routine at least 2-3 times per week. This frequency allows for sufficient stimulus to promote muscle growth, strength gains, and other physiological adaptations.
Indian Express
2 days ago
- Indian Express
Rakul Preet Singh once revealed four high-protein vegetables ‘jinka aapko nahi pata hai'; expert on whether these actually make a difference
When it comes to boosting protein intake, most people tend to focus on the usual suspects: chicken, eggs, paneer, or protein powders. But what if your everyday vegetables could also offer a meaningful dose of protein? Actor Rakul Preet Singh once shared a nutrition tip that might surprise many. While speaking about her daily diet in an interview with podcaster Ranveer Allahbadia, she was asked about some good vegan sources of protein. She replied, 'You know there are so many vegetables jo high in protein hoti hain, jinka aapko nahi pata hai (There are so many vegetables that are high in protein, but you don't know about it).' She went on to mention that edamame, methi (fenugreek), asparagus, and broccoli are high in protein. Protein is a vital nutrient your body needs to grow, repair, and function properly. It's made up of amino acids, which are often called the building blocks of life. While there are several animal sources of protein, many have hailed paneer, tofu, and tempeh as great options for vegetarians. Ashlesha Joshi, senior nutritionist at Tone 30 Pilates, tells 'Yes, vegetables like edamame, methi, asparagus, and broccoli do contain protein and can certainly contribute to one's overall intake, especially in a balanced diet. Edamame and asparagus are relatively rich in protein and can provide a more concentrated source compared to typical vegetables. Methi and broccoli, while not as protein-dense, still offer small but valuable amounts along with a variety of vitamins, minerals, and fibre. In a regular Indian diet, they work well as supportive sources of protein when combined with other staples.' The protein in vegetables such as broccoli and methi generally has a lower bioavailability and is not considered complete, meaning it does not provide all essential amino acids in optimal proportions. Joshi states, 'In contrast, dairy, soy products, and certain legumes offer higher-quality protein with better absorption and a more complete amino acid profile. Edamame stands out among vegetables because it comes from soy and is closer to the quality of other plant-based protein staples. So while vegetables add to overall intake, they are best seen as complementary rather than primary protein sources.' Meeting daily protein needs on a vegetarian or plant-forward diet is entirely possible, but it requires thoughtful planning. Joshi mentions, 'Relying solely on vegetables like methi or broccoli may not be sufficient, as their protein content is modest.' However, she says, when these are combined with legumes, lentils, whole grains, nuts, and seeds, they contribute meaningfully. A diverse plate ensures that different amino acids complement each other throughout the day. 'For example, pairing vegetables with dal or adding edamame to salads or grain bowls can enhance both protein intake and overall nutrient density.' DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
