Bharti Singh, one of the most beloved comedians in the Indian entertainment industry, has inspired many with her remarkable weight loss journey. From struggling with health issues related to her weight, she transformed her life by shedding around 15 kilos in a year. Her story is not about extreme dieting or rigorous workouts, but about making simple, sustainable lifestyle changes.
The Motivation Behind the Transformation
Bharti Singh's decision to lose weight stemmed from two primary reasons. Firstly, she was experiencing health problems such as asthma and diabetes. She needed to lose weight to prevent these issues from worsening. Secondly, she felt typecast as "cute and bubbly" and wanted to break free from that image.
During the second lockdown, when her domestic help was unavailable, Bharti had to manage household chores herself. She soon realized she was unfit for the work, experiencing shortness of breath and fatigue. This realization motivated her to take control of her health and explore weight loss options.
The Intermittent Fasting Approach
Bharti Singh primarily followed intermittent fasting, a popular eating pattern that involves cycling between periods of eating and fasting. She would eat her first meal of the day at 12 noon and her last meal by 7 PM, creating a 17-hour fasting window and an 7-hour eating window.
Intermittent fasting is believed to be one of the most effective weight loss methods. A 2022 study published in the journal Nutrients found that short-term fasting, such as intermittent fasting, can help improve your metabolism, which in turn can help you burn more calories.
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Understanding Intermittent Fasting
Intermittent fasting isn't a new concept; it's rooted in ancient practices that align with our circadian rhythm. The idea is to stop eating after sunset and have your next meal after sunrise, creating a 12-hour gap. Bharti Singh extended this gap to 17 hours, demonstrating that the longer the fasting window, the more potential benefits.
During the fasting window, you can comfortably drink water to stay hydrated. It is also important to complete your sleep for at least 7-8 hours at night. With this, only your stress hormones will be in control there, will be no irritability, And you will be able to follow your eating window throughout the day. You have to be a little organised.
Bharti Singh's Meal Plan
Bharti Singh is a big foodie and a proud "Punjaban," so she didn't want to give up her favorite foods. Let's take a look at her typical meal plan:
Breakfast (12:00 Noon)
Bharti's first meal after fasting often consisted of egg paratha with butter. This combination is not only delicious but also nutritious. Eggs are a good source of protein, essential for the body. For vegetarians, options like soya, chickpeas, cottage cheese (paneer), or lentils can fulfill protein requirements.
The paratha provides carbohydrates, and if you prefer to avoid flour, you can opt for millets or fermented rice dishes like dosa and idli. Ghee, a healthy fat, is also part of her breakfast. It contains fat-soluble vitamins A, D, E, and K, which contribute to glowing skin and strong bones.
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To enhance the nutritional value, consider adding fiber by eating a fruit an hour before breakfast. Fruits like mango, banana, apple, papaya, pomegranate, or guava are excellent choices.
Evening Tea (4:00 PM)
For her evening snack, Bharti enjoys tea or coffee with a spoonful of sugar or jaggery. She pairs it with a handful of makhana (puffed lotus seeds), roasted chickpeas, peanuts, or bhel (a savory snack). Homemade salted snacks are also a nutritious option. Alternatively, you can have 4 soaked almonds, 2 walnuts, and 1 date. Herbal tea is another healthy beverage choice.
Dinner (by 7:00 PM)
Bharti Singh makes sure to have her dinner by 7:00 pm, adhering strictly to her intermittent fasting schedule. Her dinner typically consists of lentil and rice (daal-chaawal), a staple in many Indian households. She enjoys a plate full of rice with a generous serving of lentils cooked in ghee, and she adds more ghee to the rice.
While this meal provides proteins, carbs, and healthy fats, it lacks fiber. Adding a plate of salad can address this deficiency, especially for those with constipation issues.
Key Elements of Bharti Singh's Weight Loss Approach
Bharti Singh's weight loss journey wasn't about extreme measures but about incorporating simple yet effective strategies:
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- Intermittent Fasting: By restricting her eating window, Bharti allowed her body to rest and repair, aiding in weight loss and improving her overall health.
- Eating in Moderation: Bharti didn't deprive herself of her favorite foods. She continued to enjoy parathas, eggs, dal-sabzi, kadhi-chawal, and other dishes, but she focused on portion control and meal timings.
- Lifestyle Changes: Bharti admitted that she's not a gym person, so she incorporated more activity into her daily life by doing household chores and moving more.
- Consistency and Patience: Bharti understood that her transformation would take time. She lost around 15-16 kg in about 10 months, gradually adapting her body to the changes.
- Portion Control: Bharti Singh shared she practised portion control to avoid overeating and keep a check on her calorie intake. It is a method in which a person manages and controls the amount of food they eat during meals. According to the National Institute of Diabetes and Digestive and Kidney Diseases, practising portion control can help you maintain a moderate weight.
- Stick To Meal Timings: Bharti Singh made sure to follow them to the T. She made sure to follow her meal timings, even on hectic days, and avoid eating at odd times. And this helped her lose weight.
The Importance of a Balanced Diet
Even while practicing intermittent fasting, Bharti Singh emphasized the importance of eating homemade, nutritious food. She avoided junk food and processed foods, ensuring that her body received the necessary nourishment.
Her diet included a balance of proteins, carbohydrates, and healthy fats. She also highlighted the importance of fiber, suggesting adding fruits and salads to the diet.
Hydration and Sleep
Bharti Singh stressed the importance of drinking at least 3 liters of water throughout the day to stay hydrated during the fasting window. She also emphasized the need for 7-8 hours of sleep each night to manage stress hormones and maintain a healthy lifestyle.
Calorie Deficit
Bharti Singh reduced the quantity of her food with the help of intermittent fasting. Clearly, she is following a calorie deficit diet. Then after turning around, the whole thing stops at one thing, That if you follow a calorie deficit, how to follow it, you can decide the way. Whether it is the method of intermittent fasting or any other method. But, people have got very good results from intermittent fasting because they have the feeling of satiety. They become thin by eating their favourite soul food which is cooked in a normal way at home. They get the happiness they also get less weight. And very soon, they also start getting compliments.
Bharti's Transformation and How She Feels
Losing a whopping 15 kg can be a source of pride and happiness for many, and it was the same for comedian Bharti Singh. She had revealed, "Main toh bahut khush hoon patli hoke. Kitna maza ata hai jab crop top mil jate hain apne size ke. Mere ko bada maza ata hai, ache ache kapde mil jate hain (I am so much happier after losing weight. I find crop tops in my size now. I enjoy that I get to wear nice clothes)."
While weight loss will not promise happiness, it may improve your health, which in turn can make you feel good about yourself. But remember that every individual's journey is different, and you may not see the same results with what Bharti Singh has followed. It is crucial to check with your doctor to ensure that the weight loss diet or fitness regimen you pick caters to the needs of your body.