Deepti Sadhwani, known for her role in Taarak Mehta Ka Ooltah Chashmah, has inspired many with her impressive weight loss journey. She shed 17 kilograms in six months through a combination of a healthy diet and consistent workout routine. Her journey underscores the importance of a holistic approach to weight loss, focusing on sustainable lifestyle changes rather than quick fixes. This article delves into the details of Deepti Sadhwani's weight loss plan, highlighting the key elements of her diet and exercise regimen, and emphasizing the importance of consulting with healthcare professionals before making significant changes to one's routine.
The Importance of Diet and Exercise
Developing a healthy diet and regular exercise regimen are equally important for overall well-being. Many people only consider improving their diet and exercise routine when they want to lose weight. Diet and exercise, however, should not be forgotten once weight loss goals are achieved since they are important health factors even in individuals who are at an optimal weight. People become overweight when they consume more calories than they expend. To lose weight, the number of calories consumed needs to be reduced. This can be accomplished in many ways but a weight-loss diet usually necessitates avoiding or limiting high-calorie foods, such as fatty foods and foods high in sugar, and limiting or avoiding alcoholic consumption.
Benefits of a Healthy Lifestyle
A healthy diet and regular exercise offer numerous benefits beyond weight loss, including:
- Decreased Risk of Heart Disease: Studies have shown that those who exercise regularly and eat a healthy diet have fewer heart problems. A diet low in fat and cholesterol also reduces the chance of blocked arteries.
- Improved Mood and Energy Levels: A healthy diet and regular exercise promote relaxation and contentment. Good nutrition and exercise also contribute to a high energy level for several reasons. Blood sugar levels that are too low or too high cause lethargy and fatigue in most people. Eating properly maintains the blood sugar at proper levels.
- Better Sleep Quality: Another benefit of exercise is the improved quality of sleep. A good night's sleep is important for concentration and memory, as well as for renewing energy levels.
Diet and exercise are important steps to leading a healthy life. Those who have not exercised in a long time should start out slowly to avoid injury.
Deepti Sadhwani's Weight Loss Journey
Deepti Sadhwani went from 75 kilos to 58 kilos in a span of 6 months. In the interview, she explained that it wasn't an easy task to lose weight and there were days when she wanted to give him. Deepti Sadhwani explained that she gave up on processed food, sugar and went on a gluten-free diet to cut weight.
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Diet
Deepti Sadhwani revealed that she "eliminated sugar, processed foods, and preservatives while adopting a gluten-free diet. Intermittent fasting, strictly 16 hours a day, became my mantra, along with mindful calorie tracking. My approach was rooted in balance, even allowing for the occasional cheat day."
- Eliminating Processed Foods, Sugar, and Preservatives: This step is crucial as these foods are often high in calories and low in nutritional value.
- Gluten-Free Diet: While not necessary for everyone, a gluten-free diet can be beneficial for those with gluten sensitivities or celiac disease.
- Intermittent Fasting: She was quoted saying, 'Intermittent fasting, strictly 16 hours a day, became my mantra, along with mindful calorie tracking. A 2020 study published in the official Journal of the College of Family Physicians of Canada found that people who followed intermittent fasting lost 0.8% to 13% weight over a short period of time.
- Mindful Calorie Tracking: Calorie tracking is also touted as one of the most effective methods for weight loss, but it is crucial to follow it in a healthy and sustainable way. Your diet should be a balance of all nutrients, including protein, fibre, and more.
- Balance and Occasional Cheat Days: Allowing for occasional indulgences can help maintain long-term adherence to a healthy diet.
Workout
Not just diet, she also focused on physical activities. Deepti Sadhwani started doing aerial yoga, swimming and boxing into her workout sessions. Deepti Sadhawani also explained how weight loss and physical activities helped her positively as it boosted her mental clarity and energy.
- Aerial Yoga: This form of yoga can improve flexibility, strength, and balance.
- Swimming: A great cardiovascular workout that is easy on the joints.
- Boxing: A high-intensity workout that improves cardiovascular health, strength, and coordination.
Deepti Sadhwani emphasized consistency over intensity. This diverse approach not only transformed her physique but also boosted her mental clarity and energy. What kept her going was the vision of becoming the best version of herself, not just for the looks but for her health and happiness.
Why Cutting Calories Alone May Not Work
Yet, have you ever cut your calorie consumption only to get on the scale and find that you’ve gained weight? How could that be? Starvation is defined as long-term, severe deprivation of nutrition. Starvation can be very detrimental. It is not safe and is a major stressor on the body. The body slows down to help store energy. Additionally, starvation does not initially lead to weight loss. A smaller number on the scale is merely water weight in the first week. Thereafter, if starvation continues, the body will begin to pull on fat stores and lean muscle mass. The body starts breaking down fat and protein after liver glycogen stores are used.
January is a prime fasting season. People fast at the start of the new year for various reasons. Some people do it to reset their systems and detox for the new year. Fasting (starving) for too long can involve endogenous ‘stress’ mediators, such as cortisol, catecholamines, growth hormone (GH), glucagon and cytokines to go up. The body recognizes starvation as scarcity, so this will increase the desire for all energy dense foods. The body does not need detoxes or resets. And, weight loss from a week of fasting, isn’t really weight loss at all. It is water loss. Pounds will ramp up quickly once a person starts back eating.
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A Sustainable Approach to Weight Loss
Addressing underlying pathophysiology with a physician trained in managing obesity is key. Sustainable lifestyle changes include planned healthy eating, optimizing physical activity, managing stress, getting restorative sleep, fostering healthy relationships and avoiding substance abuse. Medications and bariatric surgery are additional evidence-based tools to help with achieving and maintaining weight loss.
Expert Advice
Dr. Deepti Sharma is board certified in family medicine. She is also board certified in obesity and lifestyle medicine with over a decade of clinical experience. Dr. Sharma’s clinical interests include weight management, prevention and cure of disease using evidence-based lifestyle changes centered on nutrition, physical activity, sleep, and mental health. Dr. Sharma received her medical degree from Government Medical College, Amritsar, and completed her family medicine residency at St. Joseph Mercy Hospital in Ypsilanti, Michigan. While practicing in Eastern North Carolina, she saw the burden of chronic diseases, health care disparities and the role of preventive medicine. As she delved more into lifestyle aspects of disease, Dr. Sharma completed her plant-based nutrition certificate from T. Colin Campbell’s Center for Nutrition Studies. Dr. Sharma is passionate about treating the root cause of disease and exploring the connection of our daily habits with how we feel. Through a personalized approach, her philosophy is to partner with her patients to connect them to their best possible health and the life they want to live.
Stress is at all-time high, so people reach for comfort food to cope. Family dynamics have also changed. Since both parents are in the workforce, fewer nutritious meals are being prepared and children are spending more of their free time on screens. More screen time typically leads to less physical activity and fewer meaningful connections.
Dance Fitness as an Alternative
"DancewithDeepti" is a dynamic, exhilarating dance fitness regimen delivering Indian-style cardio and strength workouts directly to your home. This program offers an all-encompassing experience, catering to various fitness levels and needs. The platform provides a spectrum of workouts, ranging from beginner to advanced levels in both dance cardio and strength training. Moreover, the program extends beyond mere exercise routines. It offers comprehensive weight loss plans tailored to individual requirements. where individuals can engage directly with experienced trainers, receiving guidance and motivation in real-time. Additionally, "DancewithDeepti" specializes in health plans specifically designed for conditions like diabetes, PCOS, thyroid issues, and similar medical concerns. "DancewithDeepti" stands out as more than just a workout program; it's a comprehensive fitness ecosystem designed to cater to diverse fitness levels, weight loss goals, dietary needs, and specialized health requirements. With its energetic approach and personalized attention, it empowers individuals to achieve their fitness ambitions in an enjoyable, supportive environment.
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