Here’s how Aamir Khan lost 28 kgs in 5 months for his movie 'Dangal'

Director Nitesh Tiwari at the planning phase suggested that the portions in the movie where the wrestler that Aamir portrays is young and fit should be shot first. This is just 20% of the movie. The other portions with an overweight Aamir can be shot later.
But Aamir disagreed. In the video, Aamir said, “If I shoot the fatter part later, by the time the shooting ends I wouldn’t be in shape. Then coming back to form would be difficult as there would be no urgent need to do so. Hence the fat part of the movie was done first and later after losing 28 kilos and 37% of fat, he came back to shape and resumed the shooting.

That’s what you call ‘Method actor’.

Then there’s a phase that all overweight people can relate to. Though Aamir was enjoying his diet of gaining weight, which mainly comprised of samosas, vada pavs, chocolates and everything that foodies slurp at, he started becoming uncomfortable physically. He would get tired even at slightest exercising. He would fall down while running, because his legs couldn’t carry him. He couldn’t bend down to tie his shoelaces. There are many people who can easily relate to. But wait there’s more to it!

When it was becoming impossible to lose weight, Aamir was suggested to wear body suit. Body suits are basically inner wears worn inside shirts to look slimmer. So he would look slimmer and fit, but as perfectionist, Aamir knew that bodysuit wouldn’t give that feel. “Mazaa hi nahi aayega” (it won’t be of any fun), said Aamir. He was hell-bent on losing weight. In the recently released video, Aamir said, the body suit would be a half-hearted attempt from him.

Once 80% of movie has been shot, the tougher phase began. But now Aamir realised, with 97% of body fat, it seems to be a distant dream.

“When you look at the peak of Himalayas, it seems that you can never reach there,” said Aamir.

“Dude, this is just a beginning and the road is never ending. I used to wipe out the negative thoughts. I would think of that particular day. Do not think about the end of the journey. ‘When I would reach?’ or ‘Where would I reach?’ shouldn’t be in your mind,” advices Aamir.

Dr. Nikhil V. Dhurandhar of the department of nutritional sciences at Texas Tech University in the USA was Aamir’s nutritionist during this journey. Dr Dhurandhar in consultation with Aamir’s fitness trainer Rahul Bhatt customized a diet with fewer calories. The daily calorie intake would oscillate between 1800 Kcal to 2500 Kcal.

“Diet is the number one element in weight loss. If you are working out hard but not concentrating on right diet, you would never get desired result,” said Aamir.

Rakesh Udiyar, Aamir’s trainer and body builder is a clever task master. When the 51 year old actor would be too tired and refuse to work out more, Rakesh used to suggest, “Let’s carry on with the exercise. I would decrease the weight.” However, Rakesh wouldn’t lower the weights and make Aamir believe that it’s weighing less. Falling into this trap, Aamir would complete his sets.
Rakesh would make Aamir do more sets by counting less. The actor would be so engrossed in the workout, he would forget to count.

If you have been planning to work out since long, it’s time to hit the gym. As suggested by Aamir within three months, you start seeing your body transform.

For Aamir, the best time to work out is early morning. And that has given him results. He would start working out at 6:30 AM every day.

Within four months, Aamir has lost 19% of body fat. He just had 18% of fat left.

What can be more than a major inspiration than this! Aamir Khan lowered his body fat from 37% to 9.67% in just five months! And the target was achieved.