Aamir Khan’s Incredible Weight Transformation for ‘Dangal’

Aamir Khan, known for his dedication to method acting, underwent a remarkable physical transformation for his 2016 blockbuster Dangal. The actor had to gain significant weight to accurately portray Mahavir Singh Phogat, a former wrestler who becomes a father and coach to his wrestling champion daughters. In the film, Khan depicts Phogat’s journey through different life stages, including his later years when he had gained considerable weight.

To achieve this, Aamir Khan intentionally gained around 28 kilograms, reaching nearly 97 kg, to portray the middle-aged Phogat authentically. His weight gain was not merely for aesthetics; it was essential to depict the character’s real-life physicality and presence. Khan’s bulkier frame added credibility to his performance, helping audiences connect with the older, retired wrestler who had once been a formidable athlete.

Aamir Khan’s Incredible Weight Transformation for ‘Dangal’

Aamir Khan, known for his dedication to every role, went through an extraordinary transformation for Dangal. He first gained a significant amount of weight to portray the older Mahavir Singh Phogat and then shed those extra kilos to play the younger version. His weight loss journey was an inspiring blend of discipline, rigorous training, and a meticulously planned diet.

How Aamir Khan Lost Weight for Dangal

In an interview with Hindustan Times, Aamir shared, "I had to put on weight for ‘Dangal’ and then lose it for my role as Mahavir Phogat. It was tough but rewarding to transform physically for the role." This showcases the sheer dedication and discipline required to achieve such a fitness milestone

Aamir followed a structured fitness regime under the guidance of fitness trainer Rahul Bhatt and expert nutritionists. His weight loss journey lasted five months, during which he lost approximately 25 kg. His routine consisted of a strict diet plan and an intense workout regimen that included weight training, cardio, and functional fitness.

Aamir Khan’s Weekly Weight Loss Diet & Exercise Routine

Below is a breakdown of his weekly diet and exercise plan based on various interviews and podcasts:

Diet Plan (Weekly Routine)

Day	Breakfast	Lunch	Snacks	Dinner
Monday	Egg whites, toast, fruit, green tea	Grilled chicken, brown rice, salad	Protein shake, nuts	Grilled fish, steamed vegetables
Tuesday	Oatmeal, almonds, black coffee	Quinoa, tofu, mixed greens	Yogurt, fruit	Lentil soup, boiled vegetables
Wednesday	Scrambled eggs, whole wheat bread	Chicken breast, sweet potatoes, veggies	Smoothie with chia seeds	Grilled salmon, green beans
Thursday	Cottage cheese, berries, green tea	Brown rice, grilled paneer, salad	Protein shake, boiled eggs	Steamed chicken, sautéed spinach
Friday	Avocado toast, scrambled egg whites	Dal, roti, mixed greens	Dry fruits, green tea	Grilled tofu, stir-fried vegetables
Saturday	Boiled eggs, whole grain toast	Chicken stew, quinoa, steamed vegetables	Fruit bowl, yogurt	Baked fish, steamed broccoli
Sunday	Protein smoothie, nuts	Brown rice, grilled chicken, lentils	Dark chocolate, green tea	Paneer tikka, mixed greens

Workout Routine (Weekly Plan)

Day	Morning Workout	Evening Workout
Monday	Cardio (running, cycling)	Weight training (upper body)
Tuesday	Functional training	Yoga/stretching
Wednesday	HIIT (High-Intensity Interval Training)	Weight training (lower body)
Thursday	Swimming/cardio	Resistance training
Friday	Functional fitness	Core strengthening exercises
Saturday	Mixed martial arts drills	Light cardio (walking, jogging)
Sunday	Rest day or active recovery	Yoga or meditation

Aamir Khan’s Mental Well-being & Motivation

Aamir Khan emphasized the importance of mental well-being during his transformation. He practiced meditation and followed a structured sleep routine to ensure proper recovery. In an interview, he shared, “The toughest part was staying mentally strong and motivated every day. Weight loss isn’t just about physical strength—it’s about mental discipline.”

Aamir Khan’s weight loss journey for Dangal remains an inspiration for fitness enthusiasts worldwide. With the right mindset, expert guidance, and a dedicated routine, achieving fitness goals—just like he did—is possible for anyone!

Medical Procedures for Weight Loss: An Overview

Medical procedures for weight loss are designed for individuals who struggle with obesity or have difficulty losing weight through conventional methods. These procedures, often recommended when diet and exercise alone are ineffective, aim to reduce body weight, improve overall health, and manage obesity-related conditions like diabetes and heart disease. Depending on the individual's needs, these interventions may involve surgical or non-surgical approaches to aid in significant and sustainable weight loss.

Common Medical Weight Loss Procedures:

• Bariatric Surgery: Includes procedures like gastric bypass, sleeve gastrectomy, and gastric banding to limit food intake and absorption.

• Endoscopic Procedures: Minimally invasive options like gastric balloons and endoscopic sleeve gastroplasty (ESG) that modify the stomach’s capacity.

• Liposuction: A cosmetic procedure to remove excess fat deposits, though not a weight-loss solution for obesity.

• CoolSculpting: A non-invasive fat reduction technique that freezes and eliminates fat cells.

• Prescription Weight Loss Medications: FDA-approved drugs that help regulate appetite and metabolism.

How does Elevate Now ensure 15-18% weight loss in 6 months?

Elevate Now offers a scientifically-backed weight loss solution that delivers real results without straining your finances. Weight loss methods in India have evolved—from cosmetic treatments and slimming centers to calorie-tracking apps, gym routines, and meal replacement programs. Yet, these conventional methods often fail to address the underlying medical factors that can significantly impede long-term weight loss success.

At Elevate Now, we’re transforming the weight loss landscape by prioritizing metabolic health. As India’s pioneering medical weight loss program, our approach targets the root causes of stubborn weight gain, offering a sustainable and personalized path to better health. Our mission is clear: to provide a solution so effective that it becomes the last weight loss program you’ll ever need.

Key Features of Our Program:

• Pinpointing Core Causes: We conduct in-depth assessments to identify the biological factors contributing to weight gain.

• Doctor-Led Medication Guidance: Our expert medical team prescribes evidence-based medications like GLP-1 receptor agonists, SGLT2 inhibitors, Orlistat, and Metformin when necessary.(Check your eligibility here)

• Holistic Lifestyle Coaching: Certified coaches help you optimize nutrition, physical activity, sleep patterns, and stress management for lasting results.(Read more)

• Proven Outcomes: This integrated medical and lifestyle strategy can lead to a 15-18% reduction in body weight within six months.

With Elevate Now, you’re not just following another diet plan—you’re reclaiming control of your health with a method rooted in science and tailored to your unique needs.

How Elevate Now Can Help in Your Weight Loss Journey

If you’re inspired by Amir Khan’s journey and looking to start your own weight loss transformation, Elevate Now is here to support you.

Offerings Overview: 

1. EN.Insight Diagnostic Plan

• Program Overview: A 7-day diagnostic journey designed to uncover hidden metabolic factors that may impede weight loss.

• Proven Success: 3,000+ individuals have successfully used this plan to kickstart their weight loss journey.

• What’s Included:

  • Comprehensive blood analysis with 85 key parameters.

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• Pricing: Rs 3,999 (Limited-Time Offer: Rs 1,799)

2. Pharmacotherapy-Driven Weight Loss Subscription Plans

• Program Overview: A doctor-supervised plan that integrates proven medications with customized lifestyle guidance.

• Proven Success: Over 3,000 satisfied clients have experienced noticeable results with this method.

• What’s Included:

  • Quarterly diagnostic tests to track progress.

  • Monthly doctor consultations for continuous medical guidance.

  • Weekly coaching sessions to fine-tune your approach.

  • Daily support via a dedicated app and WhatsApp.

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3. Pharmacotherapy-Based Guaranteed Weight Loss Plan

• Program Overview: A premium weight loss plan promising guaranteed results—achieve at least 10% weight loss in six months, or receive a full refund.

• Proven Success: More than 1,000 users have successfully transformed their health through this plan.

• What’s Included:

  • Regular health monitoring via quarterly diagnostics.

  • Monthly medical check-ins with specialized doctors.

  • Weekly sessions with certified wellness coaches.

  • Continuous Glucose Monitoring (CGM) device to detect and eliminate foods causing glucose spikes.

• Pricing: Starts at Rs 21,999.

4. Allurion Gastric Balloon Program

• Program Overview: A revolutionary, non-surgical gastric balloon procedure requiring no anesthesia or endoscopy—completed in just 15 minutes with minimal discomfort.

• Proven Success: 150+ clients across India have achieved significant weight loss through this innovative method.

• Key Benefits:

  • Completely pain-free and performed without surgical intervention.

  • Rapid results with an expected 10-15% weight reduction within four months.

• Pricing: Insurance coverage may be available for eligible individuals