Aamir Khan's transformation for the movie "Dangal" is the stuff of legends. He famously gained and then shed approximately 27 kilograms for his role as wrestler Mahavir Singh Phogat. What's more intriguing is the meticulous approach he took towards his diet and exercise regimen, leading to a remarkable drop in body fat percentage from 38% to 9%. In an interview, Khan shared insights into his approach, emphasizing the significance of a balanced diet over traditional calorie counting methods.

Khan stressed that diet is paramount, constituting 50% of the weight loss journey, while workouts and rest make up the remaining 25% each. Unlike many who follow various diet trends, Khan relied on an age-old method: calorie counting. He explained that if one's body requires 2000 calories and they consume only 2000, there will be no change in weight. However, if they consume 1500 calories, there will be a deficit of 500 calories, leading to weight loss.

He further elucidated that a deficit of 3500 calories per week results in approximately 450 grams (one pound) of fat loss. By maintaining a deficit through a combination of reduced calorie intake and increased physical activity, one can achieve significant weight loss within a week. For instance, if one's caloric requirement is 2000 and they consume 500 fewer calories while burning an additional 500 through exercise, they create a deficit of 1000 calories per day, equating to a weekly deficit of 7000 calories or around 900 grams of fat loss.

Khan emphasized the importance of a balanced diet, citing the scientific rationale behind it. A diet rich in fiber, protein, carbohydrates, and healthy fats is essential. He recommended a distribution of 20% healthy fats, 30% protein, and 50% carbohydrates to ensure optimal weight loss while maintaining overall health.

In essence, Khan's weight loss journey exemplifies the science-backed approach to shedding excess fat. By understanding the principles of calorie deficit and prioritizing a balanced diet, one can achieve remarkable transformations akin to Khan's. His method serves as a testament to the efficacy of fundamental dietary principles in achieving sustainable weight loss goals.

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