‘Thank you to actor Vidya Balan’: Jyotika sheds 9 kgs in 3 months, says strength training helps lose weight for those over 40

Vidya, who went public with her own wellness journey back in October 2024, had spoken about shedding excess weight without hitting the gym — a revelation that clearly resonated with Jyotika. Inspired by Vidya’s story, she reached out to the same team of health experts at Chennai-based Amura Health, and the rest, as they say, is history.

In her post, Jyothika was refreshingly candid: “Weight management has always been a struggle for me. Heavy workouts, endless diets, and intermittent fasting didn’t move the needle. But with Amura, something finally clicked.”

So, what changed? For Jyotika, it wasn’t just about cutting calories or clocking hours on the treadmill. She began learning about her gut health, digestion, and inflammation triggers, as well as how a balanced diet could impact not only her weight but also her mood and energy levels.

“I feel more energised and confident than I have in years,” she shared. And part of that confidence came from an unexpected but crucial element — strength training.

Why strength training changed everything

Jyotika gave a special shout-out to her trainer, Mahesh, who helped shift her mindset: “Weight training is the key to an independent future, especially for women,” she wrote. “Healing our inner selves, self-love, and de-stressing should be our main goals — weight loss will automatically follow.”

This philosophy is something that Shazia Shadab, Lead Physiotherapist at Cloudnine Hospitals in Bangalore, strongly agrees with. “As we age, especially after 40, our metabolism slows, and hormonal changes make weight loss more challenging,” she explains. “Strength training helps build lean muscle, which in turn increases the number of calories you burn at rest. It’s like giving your metabolism a natural boost.”

She adds that one of the biggest misconceptions is that cardio alone leads to fat loss. “Cardio is great for heart health, but if you want sustainable, healthy weight loss — especially as you grow older — you need to build strength. And that doesn’t always mean heavy lifting. It could be resistance bands, light weights, or bodyweight exercises done consistently.”

The midlife weight loss puzzle: What’s different after 40?

Losing weight in your 40s isn’t the same as it is in your 20s — and that’s okay. Life is different. Hormones are different. Sleep patterns change. Stress levels tend to be higher, and the body begins to react differently to food, movement, and even rest.

Shazia highlights some of the key challenges people face:

• Slower metabolism
• Hormonal shifts (especially around menopause in women or testosterone dips in men)
• Muscle loss due to aging (called sarcopenia)
• Joint discomfort that limits high-impact workouts
• Busy lifestyles that don’t prioritise self-care

So, how do you tackle all that?

Here’s what she recommends:

• Prioritise strength training at least 2–3 times a week
• Mix it up with gentle cardio like walking or cycling
• Eat enough protein to help muscles recover and rebuild
• Allow for adequate rest — both between workouts and in your sleep schedule

Most importantly, be kind to yourself. Progress might be slower, but every small win matters.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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