“You look thin”
“You’ve gained weight”
In the realm of small talk, comments about weight – whether gained or lost – are among the most common. While we may think we’ve heard every response to “How did you manage to lose all that weight?” there’s always a new diet or hack going viral.
Today, it has become increasingly difficult to keep up and figure out what truly works for weight loss. The latest one? Losing weight without working out. Yes, you read that right!
Losing weight without breaking a sweat at the g
ym sounds like a dream, doesn’t it? Interestingly, a lot of Bollywood celebrities are now adopting this approach to achieve major weight transformations. One of the first stars to talk about this method was R Madhavan, who underwent dramatic weight loss simply by eating right.
In July 2024, the actor shared his journey on X, detailing the steps he followed to shed the extra kilos.
l talk, comments about weight – whether gained or lost – are among the most common. While we may think we’ve heard every response to “How did you manage to lose all that weight?” there’s always a new diet or hack going viral.
Today, it has become increasingly difficult to keep up and figure out what truly works for weight loss. The latest one? Losing weight without working out. Yes, you read that right!
“Intermittent fasting, chewing food 45-60 times (drink your food and chew your water), having the last meal at 6:45 pm (only cooked food—nothing raw after 3 pm), early morning long walks, early night deep sleep (no screen time 90 minutes before bed), plenty of fluids, lots of green vegetables, and food that’s easily metabolised and healthy. Nothing processed at all,” Madhavan explained.
Then came Vidya Balan, who revealed that her sudden weight loss was due to an ‘anti-inflammatory’ diet she had adopted.
“You know, all my life, I’ve struggled to be thin. I’ve dieted and exercised like crazy, and sometimes I’d lose weight, but it would come back. Then, earlier this year, I met a nutritional group called Amura (Amura Health) in Chennai. They said, ‘It’s just inflammation; it’s not fat.’ So, they put me on a diet to eliminate the inflammation—it’s called the elimination of inflammation—and it worked beautifully for me. The weight just went like that because they removed foods that didn’t suit me,” she shared in a viral interview.
She also mentioned that she hasn’t worked out for almost a year now.
The latest to join this trend is Himanshi Khurana. Speaking at ABP Live’s Health Conclave Punjab 2024, she discussed her weight loss journey, sharing how she shed 11 kilos through a simple diet. Another key factor, she said, was managing her stress, which played a significant role in her transformation.
Exercise: essential or optional?
Exercise often comes to mind as a cornerstone of any weight loss journey, but experts clarify that while it’s beneficial, it isn’t the only way to shed those extra kilos. Weight loss is fundamentally about creating a calorie deficit, i.e, burning more calories than you consume. This can be achieved through diet alone, but incorporating exercise offers significant advantages.
Dr Siddhant Bhargava, co-founder of Food Darzee, notes, “Exercise is not essential for weight loss, as weight loss is primarily driven by a calorie deficit. However, the absence of exercise, particularly resistance training, can lead to muscle loss. Muscle is metabolically active, so maintaining it is crucial for sustaining weight loss and a healthy metabolism.”
Building lean muscle through activities like weightlifting and bodyweight exercises increases your resting metabolic rate, meaning you burn more calories even when at rest. This is a critical factor for long-term weight management.
Chetan, a fitness content creator, adds, “You can lose weight with just diet, but exercise accelerates the process. It’s not just about shedding fat; exercise strengthens your muscles, improves stamina, and enhances your overall health.”
Moreover, physical activity has benefits beyond calorie burning. Regular exercise improves cardiovascular health, reduces stress, enhances mood, and strengthens bones and joints. Even low-impact activities like yoga, brisk walking, or swimming can contribute to weight loss while boosting mental well-being.
The role of diet in weight loss
While exercise can fast-track weight loss and improve overall fitness, experts agree that diet plays the most significant role in the process. Palak Koradia, RD, CDE, and co-founder of Health Hatch, explains, “Weight loss is fundamentally about creating a calorie deficit, which can be achieved solely through diet. However, for sustainable results, a balanced diet is key.”
A calorie deficit doesn’t mean starving yourself or drastically cutting food groups. Instead, it involves making thoughtful dietary choices that ensure you’re consuming fewer calories while meeting your nutritional needs.
- Portion control: Eating smaller servings prevents overeating while still allowing you to enjoy your favourite foods.
- Include fibre-rich foods: Adding vegetables, fruits, and whole grains to your meals promotes satiety and aids digestion, keeping hunger at bay.
- Prioritise protein: Foods like lentils, eggs, chicken, and tofu keep you feeling full and support muscle preservation during weight loss.
- Stay hydrated: Drinking water before meals can reduce calorie intake, while staying hydrated supports metabolism.
- Limit high-calorie, low-nutrient foods: Minimise sugar, fried foods, and processed items to avoid consuming empty calories.
BUT
Dr Preeti Seth, founder and CEO of Pachouli Aesthetics and Wellness, says, “Extreme calorie restriction is not the answer. While it may lead to quick weight loss, it often results in nutritional deficiencies, weakened immunity, and hair or skin issues. A balanced diet that includes complex carbohydrates, healthy fats, and protein is crucial for sustainable weight loss.”
Stress and weight loss: A deeper look
Stress has long been linked to weight gain, with numerous studies reinforcing its impact (social media and Bollywood suggest it too). According to research published in Obesity Reviews, chronic stress triggers elevated cortisol levels, which increase appetite, promotes fat storage (especially around the abdomen), and can even lead to unhealthy food cravings.
Dr Sujith, the functional medicine specialist and senior medical officer at Vieroots Biohack Centre, explains, “Stress does not directly cause weight gain; however, obesity can increase sensitivity to stress. When an obese individual experiences stress, their body releases excess cortisol, triggering the mobilisation of polyunsaturated fatty acids (PUFAs) into the bloodstream. This creates a feedback loop that amplifies stress responses.”
Furthermore, a study by the American Psychological Association found that individuals under chronic stress are more likely to engage in emotional eating, turning to high-calorie comfort foods. This behaviour disrupts calorie balance, leading to weight gain.
Managing stress is not a stand-alone solution but an integral part of a broader weight-loss strategy. Dr Sujith emphasises the need for “a holistic approach that includes addressing stress, following a balanced diet, and improving gut health to break the cycle of stress and obesity effectively.”
Stress management techniques, such as mindfulness, yoga, and ensuring adequate sleep, can help regulate cortisol levels. Simple lifestyle changes – like deep breathing exercises, walking in nature, or reducing screen time before bed – also contribute to better stress control.
Finally, remember
The combination of a balanced diet and regular exercise creates a synergy that accelerates weight loss while enhancing overall health. Exercise burns additional calories and supports muscle growth, while diet ensures you’re fuelling your body with the nutrients it needs to recover and thrive.
Dr Preeti Seth, says, “Diet plays a major role, but combining it with simple activities like walking or yoga makes weight loss faster and more sustainable. Managing stress and staying active ensures long-term success.”
So, can you lose weight without working out? The answer lies in finding what works best for you – whether it’s focusing on diet, managing stress, staying active in everyday life, or embracing exercise for faster results and overall health benefits.
Source-India Today
