Actor Ram Kapoor’s dramatic weight loss transformation has been making headlines, inspiring many with his commitment to health and fitness. In a recent interview with ETimes, the actor revealed, “Believe it or not, I did it the old-fashioned way, by changing my mindset, lifestyle and habits, without any surgery or external aids. That said, there’s nothing wrong with medical options if they help someone. For me, it was about a complete mental and physical reset.”
Kapoor shared that turning 50 served as a wake-up call. “I have two children, and I felt the need to set a positive example for them by prioritising my own health. Over the last six months, I pushed myself to shed 55 kgs, bringing me down to 85 kgs. The transformation is deeply personal.”
Ram shared that his approach focused on long-term lifestyle changes rather than quick fixes. “I realised this had to be a lifelong change, not a temporary fix. It’s not about following a diet for a few months; it’s about changing who you are as a person,” he stated. The actor adopted intermittent fasting, a strict exercise routine, and gave up dairy, oil, most carbs, sugar, and even meat. His journey raises important questions about the challenges and rewards of achieving sustainable fitness, particularly in one’s 50s.
Key challenges of weight loss after 50
Ashlesha Joshi, senior nutritionist at Tone30 Pilates, mentions that weight loss after 50 becomes more challenging due to physiological and hormonal changes. A slower metabolism, caused by age-related muscle loss (sarcopenia), reduces the resting metabolic rate, making strength training essential to rebuild muscle and boost metabolism. Hormonal shifts also play a significant role — men experience lower testosterone levels, while women face reduced oestrogen during menopause, which promotes fat storage, particularly around the abdomen.
A balanced diet rich in lean proteins, healthy fats, and complex carbohydrates helps manage these imbalances. Additionally, reduced physical activity, often linked to aging, contributes to weight gain, but regular low-impact exercises like walking or swimming, paired with structured workouts, can improve activity levels. “Psychological barriers, such as past failures or societal pressures, can make weight loss daunting. However, setting realistic goals and celebrating non-scale victories like improved energy or mobility can maintain motivation. Research in Obesity Reviews highlights that resistance training, moderate caloric restriction, and consistent activity are the most effective strategies for weight management in older adults,” adds Joshi.
Is intermittent fasting a suitable approach for everyone?
Joshi informs, “Intermittent fasting (IF) works by extending the fasting state, encouraging the body to use stored fat for energy.” She asserts that intermittent fasting can be effective for some but isn’t suitable for everyone, particularly individuals with diabetes (due to hypoglycemia risks), those with a history of eating disorders, or people with medical conditions requiring regular meals. For best results, Joshi suggests starting with a moderate approach like the 16:8 method (16 hours of fasting) and focusing on nutrient-dense meals to prevent deficiencies.
Eliminating entire food groups can lead to nutrient deficiencies
Cutting out entire food groups can lead to nutrient deficiencies, cautioned Joshi, such as reduced calcium and vitamin D from cutting dairy or insufficient protein from avoiding meat. Consult a dietitian for a personalised plan, avoid extreme restrictions, and consider supplements or fortified foods to fill nutritional gaps, she advises.
Is Ram Kapoor’s fitness routine sustainable for everyone?
Kapoor mentioned, “As soon as I wake up in the morning, I do an hour of weight-lifting on an empty stomach, and at night, just before I sleep, I do cardio.” Joshi notes, “Morning weightlifting in a fasted state may boost fat oxidation but risks muscle protein breakdown if glycogen stores are low; a small protein shake beforehand can help minimise muscle loss.”
Evening cardio can relieve stress and improve sleep through endorphin release but may disrupt rest if done too close to bedtime — moderate-intensity cardio 2–3 hours before sleep is ideal, she suggests. “While Kapoor’s routine suits him, fitness plans should be personalised to avoid overtraining and ensure proper rest, preventing injury or burnout.”
Source: The Indian Express
