Aamir Khan’s Dangal Weight Loss Journey: From 97 Kgs to Ripped Wrestler

When it comes to dedication, nobody in Bollywood does it quite like Aamir Khan. For his 2016 blockbuster Dangal, the actor went through one of the most extreme weight transformations ever seen on screen — and it wasn’t just about looking the part, it was about embodying it.

The Bulk Phase – From Fit to Fat

To play Mahavir Singh Phogat in his older years, Aamir Khan deliberately gained weight. He went up to 97 kilos, sporting a belly and heavy frame to convincingly portray the retired wrestler. He once revealed that eating parathas, fried food, and high-calorie Indian comfort dishes became part of his daily life during this phase.

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The Weight Loss Journey – Back to Fighting Shape

After shooting the older Mahavir scenes, the real challenge began. Aamir had just a few months to shed all that weight and transform into the younger, muscular version of Mahavir Singh Phogat. He dropped around 28 kilos in under 5 months, following a strict fitness plan.

His workout routine included:

• Heavy strength training for muscle building.
• Cardio sessions like cycling and swimming.
• Functional training to mimic wrestling movements.

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The Diet – Discipline First

Aamir switched to a calorie-deficit diet, cutting down on carbs and focusing on protein-rich foods like chicken, egg whites, and dal. He ate 6–7 small meals a day to keep metabolism active, while completely avoiding junk food and sugar.

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The Mindset – More Than Just Physical

Aamir has often said that the toughest part of the Dangal journey was not physical, but mental. Gaining and losing so much weight at the age of 50 was risky, but he committed to the process, proving that discipline and determination can achieve the impossible.