{"id":287809,"date":"2025-07-24T11:43:11","date_gmt":"2025-07-24T11:43:11","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/287809\/"},"modified":"2025-07-24T11:43:11","modified_gmt":"2025-07-24T11:43:11","slug":"sarfaraz-khans-weight-loss-secret-cricketer-lost-17-kgs-with-this-simple-diet-and-workout-routine-healthcare-news","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/287809\/","title":{"rendered":"Sarfaraz Khan’s weight loss secret: Cricketer lost 17 kgs with this simple diet and workout routine – Healthcare News"},"content":{"rendered":"

Indian cricketer Sarfaraz Khan<\/a> has stunned fans with his impressive weight loss journey by shedding nearly 17 kg in just one-and-a-half months. What\u2019s even more surprising is that he didn\u2019t rely on intense gym routines but focused mainly on changing his eating habits.<\/p>\n

Sarfaraz stopped having roti, rice, sugar, refined flour, and baked foods. Instead, he focused on fibrous fruits and vegetables like cucumbers and broccoli, added protein-rich grilled fish, chicken, and boiled eggs, and included healthy fats like avocados. For beverages, he switched to green tea<\/a> and green coffee, cutting out sugary drinks altogether.<\/p>\n

\"\"<\/p>\n

\u201cNo matter how rigorous your workouts are, diet makes up about 80 per cent of weight loss. Exercise contributes only about 20 per cent,\u201d says holistic health expert Dr Mickey Mehta in an interaction with The Indian Express. \u201cWhat you eat in a day has the biggest impact on how fast your body shapes up.\u201d<\/p>\n

Are all carbohydrates bad?<\/strong><\/p>\n

Carbohydrates, especially refined ones like white rice, sugar, and maida, are the body\u2019s quickest source of energy. But when eaten in excess, they cause insulin spikes that can lead to fat gain, slower metabolism, and insulin resistance. That\u2019s why low-carb diets often lead to faster fat loss and better blood sugar control.<\/p>\n

However, Dr Mehta warns against completely cutting carbs. \u201cCarbohydrates should make up 45 per cent to 65 per cent of your daily calorie intake. Even in a weight loss diet, you need around 100-150 grams of carbs a day, preferably from complex sources,\u201d he said.<\/p>\n

Complex carbs like millets, moong dal khichdi, soups, and fibre-rich veggies take longer to digest and help control hunger pangs. When paired with practices like early dinners, intermittent fasting, and warm herbal teas, these foods can speed up fat metabolism gently and effectively.<\/p>\n

What happens when you ditch refined carbs?<\/strong><\/p>\n

Within weeks of cutting out sugar and baked foods, the body begins to change. You lose water weight quickly because carbohydrate stores (glycogen) in muscles hold a lot of water. After two to three weeks, the body switches to burning fat more efficiently for energy. Your metabolism gets a boost, and workouts start to feel more productive.<\/p>\n

Smart workouts, not hard workouts<\/strong><\/p>\n

Sarfaraz didn\u2019t rely on heavy gym equipment or punishing routines. Instead, he focused on functional fitness and bodyweight exercises that build strength and burn calories.<\/p>\n

Cardio workouts like running, dancing, swimming, or cycling are excellent for beginners; they get the heart rate up and can be done without much prep. Strength-based moves like bodyweight squats, sumo squats, and push-ups help tone muscles and improve body composition.<\/p>\n

\u201cThe bodyweight squat is simple but powerful. A wider stance like the sumo squat targets your glutes and thighs more effectively,\u201d says Dr Mehta.<\/p>\n

You can mix it up by adding hand movements, twists, or side kicks. Other effective exercises include planks, mountain climbers, burpees, and jumping jacks. These full-body workouts improve strength, flexibility, and coordination, all while promoting steady fat loss.<\/p>\n

The ideal routine for weight loss<\/strong><\/p>\n

Start with lighter workouts and gradually increase intensity. If you\u2019re comfortable, consider doing two short sessions a day instead of one long workout. Focus on rhythmic, flowing movements rather than intense, punishing routines. This method works well with a low-carb diet and helps build a sustainable routine.<\/p>\n","protected":false},"excerpt":{"rendered":"Indian cricketer Sarfaraz Khan has stunned fans with his impressive weight loss journey by shedding nearly 17 kg…\n","protected":false},"author":2,"featured_media":287810,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4322],"tags":[107491,1630,105,107493,107492,107489,106022,106021,107490,16,15],"class_list":{"0":"post-287809","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-exercises-for-fat-loss","9":"tag-fitness","10":"tag-health","11":"tag-indian-cricketer-fitness-secrets","12":"tag-no-gym-weight-loss","13":"tag-sarfaraz-khan-diet-plan","14":"tag-sarfaraz-khan-transformation","15":"tag-sarfaraz-khan-weight-loss","16":"tag-sarfaraz-khan-workout","17":"tag-uk","18":"tag-united-kingdom"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@uk\/114908038483835936","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/287809","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/comments?post=287809"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/posts\/287809\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media\/287810"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/media?parent=287809"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/categories?post=287809"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/uk\/wp-json\/wp\/v2\/tags?post=287809"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}