From 75 to 58kg: Deepti Sadhwani shares her six-month weight loss journey

Her journey involved a blend of dietary changes, disciplined exercise routines, and a consistent focus on both physical and mental well-being. In a post shared by the actor on Instagram, she revealed, “Today, I felt like sharing something that I’m incredibly proud of. It’s about my fitness journey in the last 6 months. From 75 kg to 58 kg – it’s been nothing short of transformative.”

 

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A post shared by Deepti Sadhwani (@iamdeeptisadhwani)

Her approach to weight loss was not just about shedding kilos, but about becoming the best version of herself. While she faced challenging moments along the way, her persistence and the support of her healthy lifestyle choices helped her achieve her goal.

This transformation raises several key questions about what truly works for weight loss and how people can make similar shifts in their own lives.

Sadhwani’s approach involved intermittent fasting, a gluten-free diet, and mindful calorie tracking. How effective is this combination for weight loss?

Dr Vajalla Shravani, founder and fitness consultant at Tone30 Pilates, explains that Deepti Sadhwani’s weight loss approach combines three strategies that can work synergistically. She says, “Deepti Sadhwani’s approach integrates three popular strategies that, when combined, can create a synergistic effect for weight loss.”

Intermittent fasting (IF) alternates between eating and fasting periods, improving insulin sensitivity and promoting fat burning. Research suggests it not only aids weight loss but also boosts metabolic health by reducing inflammation. During fasting, the body uses stored fat for energy, enhancing fat loss.

A gluten-free diet can help with weight loss by removing calorie-dense processed foods, but it’s important to avoid over-consuming gluten-free substitutes, which can still be high in calories.

Mindful calorie tracking ensures a calorie deficit, which is essential for weight loss. Studies have shown that tracking calories is an effective tool for long-term weight management.

Other complementary approaches include a high-protein diet to boost satiety and preserve muscle, a Mediterranean diet for improved cardiovascular health, and staying hydrated to aid digestion and metabolism.

Low-impact exercises, such as aerial yoga and swimming, reduce joint stress while enhancing flexibility, balance, and core strength (Source: Freepik)

Sadhwani incorporated both low-impact and high-intensity workouts like aerial yoga, boxing, and swimming. How important is it to mix different types of exercises?

Dr Shravani says, “Mixing low-impact and high-intensity workouts is crucial for long-term weight loss and overall fitness.” Sadhwani’s routine effectively combines varied exercises for maximum benefits.

High-intensity workouts, like boxing, boost calorie burn both during and after exercise due to the “afterburn effect” (EPOC). They build cardiovascular endurance, improve metabolism, and promote fat loss.

Low-impact exercises, such as aerial yoga and swimming, reduce joint stress while enhancing flexibility, balance, and core strength. These workouts help with recovery, prevent burnout, and allow for consistent training without overtraining risks.

Although not explicitly mentioned, strength training, such as resistance exercises, is key to preserving muscle mass during weight loss, which increases resting metabolic rate.

A mixed approach helps avoid plateaus, promotes steady progress, and ensures overall fitness by balancing endurance, strength, flexibility, and mobility. It also keeps workouts engaging, improving adherence. 

Consistency seems to have been key to Sadhwani’s success. What role does mental clarity and motivation play in sustaining a weight loss journey?

Dr Shravani says, “Mental clarity and motivation are critical drivers of any weight loss journey, especially for long-term success.” Mental clarity helps maintain focus, with mindfulness reducing emotional eating and missed workouts. Intrinsic motivation, such as health and self-confidence, is more sustainable than external factors like appearance. To stay on track, set small, achievable goals, track progress, and build a supportive network. Self-compassion helps overcome setbacks. 

She stresses, “Strategically used cheat days can offer both psychological relief and metabolic benefits, boosting leptin and making long-term dieting more sustainable, though overindulgence can hinder progress and lead to guilt,” something that Sadhwani observed herself as well.