Sarfaraz Khan's weight loss journey: Everything you need to know before drastic weight loss

Indian cricketer Sarfaraz Khan who is known for his domestic cricket performances shocked fans with his physical transformation of lost 17 kg in just 2 months. The 26-year-old batter had previously been criticised for his fitness, albeit performing consistently with the bat, and appears to be doing everything possible to silence his critics and earn a place in the national side.

Although his transformation is a motivational story, experts warn that the drastic rate of weight loss in just two month should be handled with caution. Warns Dr Rishi Malhotra, a Mumbai-based weight management expert, "While rapid weight loss can offer fast results, if it's not done correctly, it can result in the loss of muscle mass, perturb nutrient balance and long-term health."

Following these important steps is critical, when taking on a new and dramatic weight loss programme:

Also read | Check Sarfaraz Khan's diet: How did the cricketer shed 17 kgs in two months?

• Always do it under expert guidance: Consulting with a doctor and/or registered dietician is a non-negotiable first step before embarking on a rapid weight loss program. Dr Malhotra cautions that without professional guidance, “sudden changes in diet and/or exercise can quickly disrupt metabolic rate, hormonal balance and your overall health". He adds, "Not everyone’s body will respond the same way - what works for some may be damaging for others.”

• Preserve muscle: When losing weight rapidly, it is often not just fat that is lost. Muscles, too, are lost. Weight from food and exercise plays a vital role in maintaining lean muscle mass. “Without resistance exercises, and having enough protein in your diet, you'll start using muscle instead of fat,” says Dr Malhotra. The side effects can include weakness, fatigue and poor posture.

• Stay hydrated and balanced with electrolytes: In all weight loss plans that involve high-intensity workouts and limited food intake, dehydration and electrolyte imbalance are possible concerns. In addition to coconut water or electrolyte drinks, you must eat plenty of watermelon, cucumber, and other fruits and vegetables with high water content. “Don’t think about only food.  Water is important for detox and fat metabolism,” the expert says.

• Be wary of crash diets: Calories can be reduced quickly and the immediate results can be exciting. However, extreme calorie restrictions can cause permanent damage to the metabolism long term. (Rather than starving, you need to make smart, structured, nutrient-dense eating a priority in your life). “Many fad diets cause deficiencies, irritability, hair loss, and digestive issues,” warns Dr Malhotra.

• Assess your mental health: Weight loss is not only physical. Significant physical changes some times carry some stress and anxiety around the transformation. Add to this mood swings, anxiety, or even eating disorders. Dr Malhotra suggests consistent mental health assessments and suggests working with counsellors.

• Introduce changes gradually: Once you have reached your goal, be sure to not return to your old eating patterns. A consistent plan to maintain your achievement is necessary. “People regain weight a lot because they slip back into being sedentary. Steady-state activity is the key — not just reaching a number on the scale,” suggests Dr Malhotra.