When Aamir Khan spilled his weight loss secret: ‘I follow the old-fashioned way'

Indian Express

22-04-2025

Over the years, Aamir Khan has undergone various fitness transformations to get into the skin of his screen characters. For Dangal, he ensured to focus on his diet. Speaking about his fitness routine during the film, he said: 'I gave myself five months. Diet played the most important role. People think that just workouts can help. But if the diet is not right, then you can't do it. Diet is number one. Fifty per cent is diet. 25 per cent is workout and 25 per cent is rest. Give yourself rest. Sleep for eight hours straight. Until you do that, your body won't feel the difference,' Khan said in 2016.
Adding that while people follow all kinds of diets, such as skipping rice at night, eating less or starving oneself, or consuming high protein meals, Aamir said, he doesn't. 'I follow the old-fashioned way of weight loss, which is calorie deficit. If you expend 2,000 units of energy, how much do you eat? If you eat the same number of calories, then the weight remains the same. If you expend 2,000 units of energy and eat 1,500 calories, then the 500 calories are reduced every day. And if you extend it to 1,000 units of energy and walk for 7 kms every day – then that makes it to 7,000 calorie deficit in a week. This is the science. If you are eating 1,500 calories, it should be balanced. It needs carbs, protein, fats, fibre, and sodium,' Khan had told Bollywood Hungama.
Are you eating a balanced meal? (/Thinkstock)
Taking a cue, we reached out to nutrition experts to learn why calorie deficit is a good way to lose weight.
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The calorie deficit method is a popular approach to lose fat and weight. Simply put, it means consuming fewer calories than your body needs to maintain its current weight. 'When you eat fewer calories, your body turns to stored fat for energy, leading to weight loss. This is the core principle behind most diets and weight loss plans,' said Rashi Chahal, nutritionist, La Femme.
The reason calorie deficit works is rooted in basic biology. 'Our bodies require a certain amount of energy, measured in calories, to perform daily functions like breathing, digesting food, thinking and moving. If we consume more calories than our body needs, the excess is stored as fat. Conversely, if we consume fewer calories (for overweight or obese people) than we burn, the body uses stored fat for energy, leading to fat loss,' said Chahal.
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For many people, creating a calorie deficit can lead to gradual, sustainable weight loss. This is why, according to Chahal, it's a tried-and-true method that is often successful. 'By reducing your calorie intake and increasing physical activity, your body starts burning fat for energy. Over time, this results in a reduction in body fat and weight. This also helps train your body in thriving in adequate portions of meals consumed in a day,' said Chahal.
However, it's important to note that a calorie deficit may not be suitable for everyone. 'People with certain medical conditions, athletes, or those with a history of eating disorders may need to approach weight loss more carefully. Additionally, extreme calorie deficits can lead to muscle loss, nutritional deficiencies, or other health problems. Therefore, it's crucial to strike a balance and ensure you're still meeting your body's nutritional needs while in a calorie deficit,' said Chahal.