Farah Khan, the renowned choreographer and filmmaker, has recently become the talk of the town, not just for her cinematic achievements but for her remarkable weight loss transformation at 60. Unlike many celebrities who endorse rigorous gym routines or fad diets, Farah has embraced an unconventional approach that resonates with those who find traditional workouts monotonous. Her journey is a testament to the fact that sustainable lifestyle changes, incorporating enjoyable physical activities and mindful eating, can lead to significant and lasting results.
Ditching the Gym: Farah’s Fitness Philosophy
Farah Khan has openly admitted her aversion to gyms. Her fitness journey began when she decided to shift her previously sedentary habits, proving that you don’t need a fancy gym membership to get in shape. Instead, she incorporated simple yet effective exercises into her daily routine, focusing on activities she genuinely enjoyed.
Unconventional Workouts: Hydro Exercises and Stair Climbing
Farah’s fitness regimen includes two key unconventional workouts: hydro exercises and stair climbing.
Hydro Workouts: Making a Splash
Hydro workouts, also known as aquatic exercises, involve performing various movements in the water. Farah incorporated early morning hydro workouts into her routine, including activities like:
- Walking in the pool: A low-impact way to improve cardiovascular health and leg strength.
- Jumping jacks: A fun, full-body exercise that increases heart rate and burns calories.
- Wall glides: An exercise where you face the pool’s side, hold onto the ledge, tuck your knees to your chest, press your feet against the wall, and glide on your back.
Hydro workouts offer several benefits:
- Low-impact: The buoyancy of water reduces stress on the joints, making it ideal for individuals with joint issues like knee osteoarthritis. Studies have shown that water-based exercises can improve mobility and reduce pain more effectively than land-based exercises for those with joint problems.
- Full-body benefits: Water provides resistance, engaging various muscle groups and improving strength, balance, and lung capacity.
- Cardiometabolic health: Hydro workouts improve cardiovascular health.
Stairway to Fitness: From 35th Floor to 28 Flights
Living in a high-rise building, Farah initially avoided using the stairs, sticking to the elevator even for short trips. However, she transformed this habit into a core component of her fitness routine.
Initially, Farah found treadmill workouts monotonous. To combat this, her trainer, Yogesh Bhateja, gradually introduced stair climbing. Starting with just two floors, she progressively increased the number of floors climbed each day. Eventually, she was climbing 28 floors, twice a day.
Stair climbing offers numerous benefits:
- Calorie burning: It’s an effective way to burn calories.
- Cardiovascular health: It improves heart health, blood pressure, cholesterol levels, and blood sugar control.
- Muscle engagement: It engages various muscle groups, including the glutes, calves, and quads, leading to a stronger lower body.
- Convenience: It’s a cost-free exercise that can be easily incorporated into daily life.
Experts suggest that even climbing 2-3 floors a day can provide significant health benefits. For those starting, it’s recommended to begin with a few floors and gradually increase the number as comfort levels improve.
The Diet Difference: Limited, Yet Correct Meals
While exercise plays a vital role, Farah Khan’s weight loss journey also emphasizes the importance of a balanced and disciplined diet. She avoided fad diets and extreme food restrictions, focusing instead on “limited, yet correct meals.”
Key Dietary Principles:
- Portion Control: Farah prioritized portion control, ensuring she didn’t overeat.
- Nutritious Foods: Her diet focused on whole, unprocessed foods.
- Protein-Rich Breakfasts: She starts her day with protein-rich breakfasts like scrambled eggs and sauteed mushrooms to keep her energetic.
- Fiber-Rich Salads: Farah incorporates salads for fiber and satiety.
- Avoiding Processed and Sugary Foods: She avoids processed foods and sugary items.
- Superfoods: Farah’s diet includes superfoods like chia seeds, quinoa, and avocados, which are nutrient-dense and keep you full for longer.
- Balanced Meals: She emphasizes balanced meals with the right proportions of carbohydrates, proteins, and fats.
- Hydration: Drinking plenty of water throughout the day is a crucial part of her routine, aiding digestion and curbing cravings.
- Cutting down sugar: Farah cut down her sugar intake by avoiding sugary drinks and desserts.
Intermittent Fasting
Farah revealed that she eats only twice a day: lunch and an early dinner by 7:30 pm, practicing intermittent fasting. Eating within daylight hours can improve blood sugar control and cholesterol levels, reducing the risk of heart disease, high blood pressure, and metabolic syndrome. Avoiding late-night meals also aids in better sleep and weight management.
Mindful Eating: Savoring Meals and Honoring Hunger Cues
Mindful eating is another important aspect of Farah’s approach. This involves savoring meals, paying attention to the body’s hunger cues, and stopping eating before reaching satiety, which lowers the risk of overeating.
Consistency is Key: The 21-21-21 Rule
Farah’s trainer, Yogesh Bhateja, uses the 21-21-21 rule. In the first 21 days, the focus is on getting the body to move with light exercises like warm-ups and stretching. The second 21-day phase involves gradually increasing the intensity. This approach helps build consistency and prevents burnout.
Beyond Weight Loss: Improved Well-being
Farah’s transformation extends beyond physical fitness. It includes better sleep, reduced anxiety, and improved overall well-being through exercise and mindful eating.
Inspired Fitness Plan for Women in Their 60s:
- Protein-rich Breakfast: Farah includes scrambled eggs, sauteed mushroom, and a glass of fresh fruit juice in her breakfast.
- Swimming: Swimming helps improve cardiovascular health, lose weight, and improve flexibility.
- Consistent Workout: She does a combination of cardio with strength training exercises.
- Salads: Salad is the main element of her meal. It provides fibre which keeps you full for longer and prevents constipation.
- Avoid Junk Food: Farah avoids eating sugary and processed food, which prevents unhealthy weight gain and blood sugar spikes.
Conclusion: A Sustainable and Inspiring Journey
Farah Khan’s weight loss journey is inspiring because it emphasizes sustainable lifestyle changes over quick fixes. By incorporating enjoyable physical activities like hydro workouts and stair climbing, along with a balanced diet and mindful eating, she has achieved significant and lasting results. Her story is a reminder that fitness is not about extreme measures but about finding what works for you and committing to a healthier lifestyle.
