Sunidhi Chauhan, a renowned figure in Bollywood as a playback singer, has been captivating audiences not only with her melodious voice but also with her remarkable fitness transformation. At 41, Sunidhi has become an inspiration, demonstrating that age is just a number when it comes to achieving peak physical fitness. She has proven that with dedication and meticulous planning, anyone can realize their fitness aspirations.
Sunidhi's Journey to Fitness
Sunidhi Chauhan's fitness journey has been nothing short of remarkable. Her conscious health choices have gifted her with a dream body, which fitness enthusiasts aspire to achieve. In a recent interview, the singer opened up about her fitness secrets and the changes she made in her lifestyle post-pregnancy. Sunidhi Chauhan's Instagram handle is turning out to be the perfect source of inspiration for fitness enthusiasts. The singer's physical transformation is not a secret to her social media followers.
Sunidhi's trainer, Viraj Sarmalkar, revealed that her intense dedication enabled her to shed five kilograms in just 10 days to prepare for her latest dance number, "Aankh," where she performed alongside actress Sanya Malhotra. Sunidhi's demanding fitness routine ensures she's in prime shape for her performances, both on-screen and on stage.
“She’s incredibly strong,” Viraj shared, adding that Sunidhi can lift up to 90 kilograms, squat with 70 kilograms on her back, and complete unassisted pull-ups. She also once finished a five-kilometer run in a mere 25 minutes-an impressive feat for anyone, let alone someone balancing a busy career in the entertainment industry.
Last year, Sunidhi Chauhan took the stage by storm while performing across the country as part of her I Am Home concert tour. At 41, Sunidhi Chauhan is rocking a frame that many in their 20s fail to acquire. It wasn’t until Sunidhi Chauhan welcomed her son Tegh in 2018 that she found merit in a statement that had often been said to her. “They’d say, post-pregnancy, a woman acquires a body that seems new; one that can be moulded as she desires.
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In her most recent musical piece, she got Sanya Malhotra-easily among the fittest actors of the industry-to rub shoulders with her in a glamorous dance number that had Chauhan, 41, and Malhotra, 32 sport bikini-like attires that put their svelte frames on display. Sure, it is their physical appearance that was most talked about, but Chauhan can’t help but celebrate the multi-fold benefits she has derived from her new routine. “While shooting that song, I recall that I could dance for hours without tiring. The other dancers were getting tired, and would ask for breaks, but I could keep going for as long as three hours. [My choreographer] would say, ‘I’ve never seen a person like you. While others want a 30-minute break after a 30-minute rehearsal, you only need one for five minutes.’ I was shocked to notice that I had more energy when I was eating less. Eating right is so important!”
In a bid to establish her “commitment to routine”, her fitness trainer Viraj Sarmalkar, seated beside us, chimes in to share that Chauhan had shed five kilos in 10 days to film the song. It is one among the multiple statements he makes in this conversation that take us by surprise. “She can lift 90 kilos, squat with 70 kilos on her back, and can pull off a few unassisted pull-ups. At one time, she completed a five-kilometre run in 25 minutes,” he shares. While these statistics may seem incomprehensible for the layman, they’re certain to make a fitness buff sit up and take note. Sure, these achievements couldn’t have been possible if it wasn’t for the commitment that Sarmalkar previously elaborated on. The singer reveals that even during her recently conducted Australia tour, she’d often return to Mumbai and pack in sessions with him. “Often, I’d train with him virtually while I was in Australia too. I’ve been fit before, but there’s something different now. Maybe it’s the kind of clothes that I’m wearing now; it was not like that before.
Diet and Intermittent Fasting
Sunidhi attributes much of her success to her disciplined eating habits. Her calorie-restricted diet ensures she consumes fewer than 1,200 calories a day while adhering to the principles of intermittent fasting. She explained that fasting not only aids weight loss but also gives her intestines a much-needed rest.
Sunidhi Chauhan fasts for around 16 hours a day; she has spoken about her weight loss and revealed her that could make a difference in your fitness routine. The singer has reached a new professional peak, thanks in part to her powerful performances in stage shows and undeniably good looks.
“I fast for 16 hours a day and eat within an 8-hour window,” Sunidhi explained. She begins her day with eggs, and, when she’s permitted, a slice of sourdough bread. “Ideally, you must break the fast with protein and fat. They are more important than carbohydrates. If I am hungry, I grab a meal. I only crave food at around 5 pm. In the interim, I may have nuts, which keep me full for another three hours. On the days that I lift weights, which is twice or thrice a week, I also have a protein shake. My last meal is at 7.30 pm.”
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Chauhan begins her day with eggs, and, when she’s permitted, a slice of sourdough bread. “Ideally, you must break the fast with protein and fat. They are more important than carbohydrates. If I am hungry, I grab a meal. I only crave food at around 5 pm. In the interim, I may have nuts, which keep me full for another three hours. On the days that I lift weights, which is twice or thrice a week, I also have a protein shake.
She said, “Ideally, you must break the fast with protein and fat. They are more important than carbohydrates. If I am hungry, I grab a meal. I only crave food at around 5 pm. In the interim, I may have nuts, which keep me full for another three hours. On the days that I lift weights, which is twice or thrice a week, I also have a protein shake. My last meal is at 7.30 pm.”
Here’s a breakdown of what intermittent fasting is and how it worked for Sunidhi.
What Is Intermittent Fasting?
Intermittent fasting (IF) is an eating plan that alternates between periods of fasting and eating. It doesn’t dictate what to eat but rather when to eat. Popular methods include:
- 16:8 Method: Fasting for 16 hours and eating during an 8-hour window.
- 5:2 Diet: Eating normally for five days a week and consuming significantly fewer calories on the other two.
- Eat-Stop-Eat: Fasting for a full 24 hours once or twice a week.
The idea is to give the body a break from constant digestion, allowing it to burn fat more efficiently and potentially reduce inflammation.
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How Sunidhi Chauhan Made It Work
For Sunidhi, intermittent fasting was a lifestyle shift. “The motivation to fast was to not only lose weight, but also give the intestines rest,” she said in an interview to Mid-Day, adding, “[Our ancestors] would hunt and eat, and even go without food for days. With evolution, we adopted the pattern of eating three times in a day. It was never a requirement. All the snacking that we do is not good. At times, when I’m travelling, or shooting long hours, I’ve [gone without food for] 24 hours. I would never be hungry because my work would [keep me occupied]. Today, [fasting for] 16 hours is [not tough]. I get better sleep, and have better concentration.”
Sunidhi pairs fasting with mindful eating, avoiding staples like chapati while focusing on lean proteins, vegetables, and nutrient-dense foods. She restricted her caloric intake to not more than 1,200 calories a day at the behest of her fitness trainer Viraj Sarmalkar. Intermittent fasting along with an intense workout regime paid off as fans noticed her leaner, more athletic frame in Aankh. The choreography demanded intense physicality, and intermittent fasting helped her achieve the stamina and agility required to deliver a stellar performance.
Prod her about the most vital lessons she’s learnt about fitness, and Chauhan speaks of the importance of discipline, consistency, and commitment. “And keep your mouth shut,” says her trainer, “as far as the food is concerned,” she completes his sentence. Chauhan, we learn, is indeed keeping her mouth shut, and, according to Sarmalkar, consuming less than 1,200 calories a day. “The motivation to fast was to not only lose weight, but also give the intestines rest. [Our ancestors] would hunt and eat, and even go without food for days. With evolution, we adopted the pattern of eating three times in a day. It was never a requirement. All the snacking that we do is not good. At times, when I’m travelling, or shooting long hours, I’ve [gone without food for] 24 hours. I would never be hungry because my work would [keep me occupied]. Today, [fasting for] 16 hours is [not tough].
Should You Try Intermittent Fasting?
If you’re considering intermittent fasting, here are a few tips inspired by Sunidhi’s approach:
- Consult a Professional: Speak with a nutritionist or dietician before starting.
- Start Gradually: Try shorter fasting windows initially and gradually increase them.
- Pair It with Healthy Eating: Like Sunidhi, focus on whole, nutritious foods instead of junk.
- Stay Hydrated: Drink plenty of water to support your body during fasting.
- Be Consistent: Find a schedule that fits your lifestyle and stick to it.
Regular Workout Routine
Sunidhi Chauhan is a firm believer of regular workout. She follows a rigorous workout routine which includes a mix of cardio, strength training and flexibility exercises.
- Cardiovascular Exercises: Cardio workouts like running, cycling and dancing are an integral part of her fitness.
- Strength Training: Sunidhi includes strength training exercises like weightlifting, bodyweight exercises, or resistance training to build muscle strength and tone her body.
- Yoga and Pilates: Sunidhi practices yoga and Pilates to improve flexibility, balance, and posture. These low-impact exercises also help reduce stress, enhance relaxation, and promote overall well-being.
She said, [exercising] is like paying rent. It’s an ‘everyday’ thing. When I am fit, I find a notable difference in my performances. I feel light, and can stretch myself a bit more. Today, before a show, regardless of how I am feeling, and even if I am unwell, I will always do a bout of cardio.
The Importance of Consistency
Sunidhi’s success isn’t rooted in extreme measures but in consistency and balance. Sunidhi Chauhan is here to remind you that you don't need to be extreme with your diet and exercise routine to reach your fitness goals - just be consistent.
“You don’t need to be extreme with your diet and exercise routine to achieve your fitness goals,” she noted. Her disciplined approach has enabled her to strike the perfect balance between her demanding career and personal health.
Training is part of my system now,” she says, adding that a statement shared by her trainer has stayed with her over the years.
Additional Diet Tips
- Healthy Snacking: Sunidhi includes healthy snacking like nuts, seeds, fruits and yoghurt in her diet.
- Balanced Diet: Sunidhi follows a well balanced diet that includes a variety of foods and she ensures to add proteins, carbohydrates, and healthy fats.
- Hydration: Sunidhi understands the importance of staying hydrated for overall health and fitness. She drinks plenty of water throughout the day and avoids sugary beverages and excessive caffeine.
- Moderation: While Sunidhi enjoys indulging in her favorite foods occasionally, she practices moderation and balance in her diet.
Sunidhi Chauhan Weight Loss Secrets
Sunidhi Chauhan lost 21 kilos after pregnancy, while rumours suggested surgery which she considers a compliment. Here are her diet secrets:
- Less Food: In an interview with Mid-day, she said she discovered more energy with less food.
- Training: Her trainer revealed that she can lift 90 kg, squat with 70 kg, and run 5 km in 25 minutes.
- Discipline: Singer Sunidhi Chauhan emphasises the importance of discipline, consistency, and commitment to fitness.
- Limited Calories: She follows a calorie-restricted diet, consuming less than 1,200 calories a day.
- Intermittent Fasting: Intermittent fasting is part of her routine, with up to 16-hour fasts to improve sleep and focus.
- Breakfast With Protein: Sunidhi Chauhan starts her day with eggs and when allowed, a slice of sourdough bread.
- Limited Carbs: Protein and fat are prioritized in her meals, while carbs are limited.
- Snacking: The munches on nuts to keep herself full.