Celeb nutritionist and trainer who worked with Aamir Khan reveals the one exercise which helped Dangal actor lose a lot of weight

For the 2016 sports drama Dangal, actor Aamir Khan underwent one of the most remarkable physical changes seen in Indian cinema. In the film, he portrayed former wrestler Mahavir Singh Phogat, a character who ages significantly over the course of the story. To authentically represent the older, heavier version of the character, the actor intentionally gained a substantial amount of body weight.

Reports at the time indicated that the star increased his weight by nearly 25 to 30 kilograms. This transformation was done to convincingly depict the retired athlete before later returning to a fitter appearance for the younger portions of the narrative. After the filming concluded, the actor had to reverse this dramatic weight gain and regain a lean, athletic physique, which required intense dedication and disciplined fitness routines.

The Walking Routine That Helped Him Lose Weight

Celebrity nutrition expert Ryan Fernando later shared details about the method used to help the actor shed the excess weight. According to Fernando, the fitness plan included extensive daily walking. The actor reportedly covered more than 25 kilometres on foot every single day as part of his routine to burn stored body fat and accelerate weight reduction.


Fernando also explained that he typically recommends a daily goal of at least 10,000 steps for many of the people he works with. In his view, that level of activity is simply a basic standard for maintaining general health rather than an aggressive fitness goal. However, he noted that many individuals still consider this number challenging.

He further mentioned that disciplined walking routines are not unique to the film star. Several well-known personalities, including cricketer Virat Kohli and actor Manoj Bajpayee, are also believed to regularly walk long distances as part of their personal fitness practices.

How Walking Contributes to Weight Loss

Health experts frequently highlight walking as one of the simplest yet effective ways to reduce body weight. Research summarized by Healthline suggests that walking for about one hour each day can significantly increase the number of calories the body burns. When combined with a controlled diet, this activity can support gradual and sustainable weight reduction.

Guidelines from the United States Department of Health and Human Services indicate that individuals hoping to lose more than five percent of their body weight should aim for roughly 300 minutes of moderately intense physical activity every week. A daily hour-long walk can help people reach this recommended target.

Understanding the Science Behind Calorie Deficit

Losing weight ultimately depends on creating a consistent energy imbalance in which the body burns more calories than it consumes. This can be achieved by increasing physical activity, reducing food intake, or combining both strategies.

A commonly cited estimate suggests that about 3,500 calories correspond to roughly one pound, or 0.45 kilograms, of body weight. Based on this calculation, lowering daily calorie intake by approximately 500 calories over the course of a week could lead to losing around one pound.

While the formula does not perfectly account for differences in body composition or the gradual slowdown of metabolism during weight loss, many specialists still consider a daily deficit of around 500 calories a practical starting point for most individuals.

Additional Health Advantages of Walking

Beyond helping with weight management, walking regularly offers numerous physical and mental health benefits. Consistent walking sessions lasting between 30 and 60 minutes several times a week can lower levels of harmful LDL cholesterol while raising beneficial HDL cholesterol. The activity is also associated with improved mood, reduced stress levels, and healthier blood pressure.

Because it requires no special equipment and can be done almost anywhere, walking remains one of the most accessible and sustainable forms of exercise for maintaining overall well-being.