{
  "id": 11586499,
  "title": "Khushbu Sundar’s 40-kg weight loss over 5 years: Why slow and steady can work",
  "url": "https://urgent.news/2026/10/03/khushbu-sundars-40-kg-weight-loss-over-5-years-why-slow-and-steady",
  "topic": "health",
  "section": "Health & Medicine",
  "published": "2026-10-03T02:51:58.000Z",
  "source": {
    "name": "The Indian Express",
    "slug": "the-indian-express",
    "url": "https://indianexpress.com/article/health-wellness/khushbu-sundar-40-kg-weight-loss-diet-exercise-gluten-free-tips-10904672/"
  },
  "original_language": "en",
  "account": "Actress Khushbu Sundar lost around 40 kilograms over a five-year period, motivated by more than just changing her appearance. Knee pain from injuries sustained during film shoots prompted her to make lifestyle changes. Her approach involved sustainable dietary modifications, regular walking, yoga, and exercise, rather than resorting to crash diets. This case study illustrates a crucial concept in weight management: losing weight and maintaining the loss are two distinct challenges. The key lies in establishing sustainable eating and exercise habits that endure even after initial motivation wanes.\n\nEffective weight loss involves consuming fewer calories than the body burns over time. However, this energy deficit does not necessitate drastic dietary restrictions or grueling exercise regimens. Small, consistent adjustments to food intake and physical activity can facilitate progress without transforming one's life into a weight-loss obsession. It's more constructive to evaluate progress over weeks and months rather than daily weight fluctuations.\n\nKhushbu discovered she had gluten intolerance, leading her to avoid wheat-based products like chapati and maida. However, this experience should not be taken as proof that wheat inherently causes weight gain in everyone. Wheat itself is not inherently fattening; weight gain depends on overall caloric intake, physical activity, and individual factors. While wheat-based foods can be part of a balanced diet, particularly whole grains rich in fiber and nutrients, gluten-free alternatives should not be considered inherently healthier.\n\nWalking, yoga, and strength training formed the foundation of Khushbu's fitness routine. These activities are accessible to many, especially those who find traditional gym workouts challenging. Walking improves cardiovascular health and boosts daily energy expenditure. Yoga enhances flexibility, balance, and mobility, although the intensity varies by style. Resistance training is equally important for maintaining muscle mass during weight loss and supporting daily functioning. A balanced combination of aerobic and strength exercises, tailored to individual abilities, is typically more beneficial than focusing on a single form of exercise.\n\nFor individuals with knee pain, past injuries, or limited mobility, exercises should commence at a manageable level and be supervised by a professional as needed. Exercise progression should be gradual and pain-free, avoiding exhaustion. Beyond food and physical activity, other lifestyle factors like sleep, meal timing, stress management, and realistic expectations significantly impact the consistency of healthy habits. Planning meals, keeping nutritious foods within reach, and finding enjoyable physical activities can make these habits easier to maintain. Mindful eating, recognizing hunger and fullness cues, and portion control can prevent unintentional overeating without necessitating meticulous weighing or counting of each meal.\n\nWeight loss seldom follows a linear path; life events such as travel, illness, work pressures, and hormonal changes can disrupt routines. Occasional deviations should not be seen as failures but rather as opportunities to return to established healthy habits rather than resorting to severe restrictions or excessive exercise. Ultimately, the most meaningful measure of progress is not just the number on the scale but improvements in health, mobility, stamina, strength, and overall well-being. Khushbu's journey underscores that the habits cultivated during weight loss efforts can have far-reaching benefits far beyond the final number.",
  "summary": null,
  "key_points": [
    "Khushbu Sundar lost 40 kg over five years",
    "Knee pain from injuries motivated lifestyle changes",
    "Sustainable habits focus on gradual progress"
  ],
  "editors_take": "Khushbu Sundar's weight loss journey shows that sustainable lifestyle changes, rather than drastic measures, can lead to lasting results and improved overall well-being.",
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}