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Weight loss can be a healthy step, but the way you do it and how quickly matters a great deal. For many, gradual weight loss is a boost to fitness and morale. But losing a few kilos in a week or so can be dangerous, causing exhaustion, dehydration, and even health problems later on. Actor Ishaan Khatter has just shared his 4 kg weight loss in a week experience working behind the scenes on his brother Shahid Kapoor's film, 'Udta Punjab'. His experience has started a debate: Is it possible to lose that much weight in such a short span of time safely?
Ishaan Khatter’s Experience on the Set
Ishaan Khatter spoke about his time working as a crew member on ‘Udta Punjab’. At first, his brother Shahid Kapoor wasn’t sure about him joining the crew. But Ishaan soon found himself juggling multiple tasks behind the scenes. He said, “By the first week, I was doing 8 jobs. I was dying. I had lost 4 kilos. But I was loving it. I was like, I'm getting to do everything. And I genuinely love it. It was the best training ground.”
Ishaan’s rapid weight loss came from long hours, physical work, and possibly not eating or drinking enough. While he enjoyed the challenge, not everyone’s body can handle such a quick change.
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Is Losing 4 Kgs in a Week Healthy?
Nutrition and fitness coach Varnit Yadav says that while losing weight for a special event or competition might be acceptable for some, it’s not a healthy practice for most people. He explains, “For a specific event, shoot, or competition, losing weight quickly might be fine. But in general, it’s not recommended to lose so much weight in just one week.”
Varnit adds, “A person with a higher body weight might lose 1-2 kg, or even 3-4 kg in a week, but for someone with average body fat, losing this much weight is very difficult and not safe.” He points out that rapid weight loss is often not true fat loss. “When people cut out carbohydrates, the first one or two kilos lost is usually water weight, not fat.”
He also highlights the importance of maintaining any lost weight, rather than focusing on fast results. “The main goal should be to keep the weight off in the long term, not just lose it quickly. Ishaan probably worked hard, didn’t eat properly, or didn’t drink enough water. All these factors combined can cause rapid weight loss, but it’s not a healthy way.”
Scientific research validates the principle that slow and steady wins the race. According to a study conducted by researchers published in the journal Obesity, a weight loss of more than 1 kg per week can result in muscle loss, dehydration, and increased chances of putting on weight again in the future. The researchers suggest that a slow weight loss of between 0.5 to 1 kg per week is optimal for longer-lasting benefits and reduced health risks.
The Right Way to Lose Weight
If you want to lose weight, pay attention to healthy habits:
- Eat well-balanced meals with sufficient protein, healthy fats, and whole grains.
- Stay hydrated with plenty of water.
- Exercise regularly, incorporating cardio and strength training.
- Get plenty of sleep and stress management.
- Don't go on an extreme diet or cut way too many calories.
Conclusion
Ishaan Khatter's experience reveals the intensity and pace at which film work can be. Though he liked the test, health professionals such as Varnit Yadav cautioned that losing 4 kgs in a week is unhealthy for most individuals. Crash diets might be appealing, but gradual and sustained change is healthier for your body and mind. If weight loss is on your mind, try achieving it with gradual growth and healthy practices that are long-lasting.