Actor Ram Kapoor recently surprised his fans by revealing his incredible weight loss transformation. In just 18 months, he lost 55 kg without relying on pills or surgery.

Kapoor adopted an old-school approach, he revealed in an interview with ETimes, focusing on a disciplined lifestyle with frequent exercise and a balanced diet, without any medical intervention.

Kapoor returned to Instagram and wrote, “Hello friends, sorry for the absence on Instagram for a while. I was working a lot on myself.”

Losing weight is often portrayed as a difficult task that requires extreme diets, medications, or even surgical intervention. However, health experts consistently emphasize that lasting weight loss is best achieved through lifestyle changes, including diet, exercise, and sleep.

A balanced approach not only helps in losing extra kilos but also improves overall health and well-being.

Main guidelines for effective weight loss

According to the UK National Health Service (NHS) and the Mayo Clinic, here are some essential do’s and don’ts for healthy weight loss:

things you should do

• remain active: Aim to get at least 150 minutes of moderate exercise each week, broken up into shorter sessions if necessary.
• Eat more fruits and vegetables: Include five portions of fruits and vegetables daily.
• Gradual weight loss goal: Aim to lose 0.5 to 1 kg per week.
• Read food labels: Choose products with more green indicators on the nutrition label.
• Stay hydrated: Replace sugary drinks with water; Add lemon or lime slices to taste.
• Cut down on sugar and fat: Opt for whole grain cereals instead of sugary breakfast options.
• Share your goals: Discuss your weight loss plan with a partner.

things you shouldn’t do

• Avoid crash diets: Sudden weight loss plans are often unsustainable and unhealthy.
• Don’t stock up on unhealthy snacks: Choose popcorn, rice cakes or fruit instead.
• Don’t skip meals: Skipping meals can lead to overeating later.
• Listen to your body: Stop eating when you are full and save the leftover food.

For lasting weight loss, focus on a balanced diet by eating at least four servings of vegetables and three servings of fruit per day, choosing whole grains such as brown rice and whole-wheat bread, and using olive oil, nuts and healthy fats . Avocado in moderation.

Limit foods with added sugars like soda and desserts, choose low-fat or fat-free dairy products, and prioritize fresh, unprocessed foods.

Be active daily by using the stairs instead of the elevator, parking farther away to increase your steps, standing while talking on the phone, and walking while watching TV.

Weight loss is not a straightforward process and it is normal to experience occasional setbacks. The key is to stay committed and restart whenever you face challenges.