Ram Kapoor’s return to Instagram has left his fans in awe, not just for his reappearance but for his remarkable physical transformation.
Sharing a mirror selfie after a long hiatus, the Bade Achhe Lagte Hain actor revealed that he has been deeply focused on “working on myself quite extensively.” The transformation is evident, showcasing a leaner and fitter version of him.
In a second post featuring a mirror selfie with his wife, Gautami, the actor added a handwritten note on the photo that appears to say ‘42 Kapoor,’ seemingly highlighting his remarkable achievement of shedding 42 kg.
This transformation journey is a testament to his discipline and determination, but it also raises questions about the methods and lifestyle changes required to achieve such a feat. To understand the nuances of such a journey, indianexpress.com reached out to an expert for insights into sustainable weight loss and fitness strategies.
How significant is losing so much weight for someone in their middle age?
Dr Jagadish Hiremath, public health intellectual, mentions, “Losing 42 kg during middle age is a significant achievement, as it involves overcoming metabolic, hormonal, and psychological challenges unique to this phase of life. Middle age is typically marked by declining basal metabolic rate (BMR), hormonal changes, and age-related physiological adaptations, which make weight loss more difficult compared to younger years.”
He adds that a weight loss of this magnitude carries significant health benefits, including a reduced risk of obesity-related comorbidities such as cardiovascular diseases, type 2 diabetes, obstructive sleep apnea, and osteoarthritis.
“Research published in The Journal of the American Medical Association (JAMA) highlights that sustained weight loss improves insulin sensitivity, lowers LDL cholesterol, and reduces systemic inflammation,” he states.
The challenges
However, achieving such a transformation, particularly in middle age, poses metabolic challenges, admits Dr Hiremath. These are:
Hormonal Changes: In men, a decline in testosterone impacts fat distribution and muscle preservation, while in women, menopause-related hormonal shifts contribute to increased abdominal fat storage and reduced calorie burn. Studies in Nature Metabolism show that middle-aged adults experience increased leptin resistance, which disrupts hunger regulation, complicating calorie control.
Behavioural Patterns: Long-standing eating habits and stress-driven behaviors, such as emotional eating, often make dietary changes difficult to sustain.
Physical Limitations: Joint pain or pre-existing conditions like hypertension can restrict high-intensity workouts, slowing progress.
Psychological Impact: Maintaining motivation in the face of slower weight loss due to age-related metabolic adaptations is another significant hurdle.
Precautions and strategies for achieving sustainable weight loss
Dramatic weight loss carries inherent risks if not approached correctly. Adhering to evidence-based precautions ensures safety and long-term success.
-Medical Oversight: Individuals should undergo baseline evaluations, including tests for thyroid function, glucose tolerance, and cardiovascular health. Regular monitoring of electrolytes, kidney function, and muscle mass is crucial during rapid weight loss.
-Gradual Progression: A loss exceeding 1-1.5 kg per week increases the risk of gallstones, nutrient deficiencies, and muscle catabolism. Research in The New England Journal of Medicine warns against very low-calorie diets (VLCDs) unless medically supervised.
-Nutritional Balance: Adequate intake of calcium, vitamin D, and iron is essential to prevent deficiencies. Including probiotics (yoghurt, fermented foods) supports gut health, which can be disrupted by significant dietary changes.
-Muscle Preservation: Consuming 20–30 g of protein per meal optimizes muscle protein synthesis and prevents sarcopenia. Overtraining risks injuries or burnout. Incorporating rest days and sufficient sleep (7-8 hours) facilitates recovery and hormonal balance.
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