Shilpa Shirodkar’s recent weight loss transformation has left her fans in awe. The actor, who was a part of Bigg Boss 18, shed an impressive 13-14 kg in just three months and is now feeling more energetic than ever.
Speaking about her journey in an interview with Times of India, she shared, “It feels great! For the first time in my life, I hear people saying things like, ‘My God, you’ve become so slim!’ But more than anything else, I love the feeling — I feel so energetic all the time.”
While her transformation was intentional, she credited her co-contestant Avinash Mishra for unknowingly setting the process in motion. During their time in the Bigg Boss house, she was in jail and provided very little food, which unintentionally kickstarted her weight loss. “I feel that was the starting point for me. Avinash will always have my thanks,” she admitted.
When asked about her family’s reaction, she said, “They are obviously very happy that I’ve lost so much weight, but even happier that I don’t look unwell because of it. When I first met Namrata after coming out of the house and a gap of three-four months, she was surprised to see the new avatar.”
Since then, Shilpa has been following a structured diet plan, limiting her portion sizes, and sticking to one or two meals a day. However, rapid weight loss and extreme diet changes come with their challenges.
How does drastically reducing meal portions impact metabolism, and is it sustainable in the long run?
Ashlesha Joshi, senior nutritionist at Tone30 Pilates, explains, “Drastically reducing meal portions can lead to rapid weight loss initially by creating a significant calorie deficit. However, when the body consistently receives less energy than it needs, it adapts by slowing the metabolism—a survival mechanism known as metabolic adaptation.”
Over time, this slowdown means fewer calories are burned at rest, making further weight loss more challenging and potentially leading to a plateau. Moreover, extreme portion reduction can result in lean muscle mass loss, further impairs metabolic rate. A moderate calorie deficit combined with balanced nutrition and regular physical activity is typically recommended for sustainable weight loss rather than a severe, long-term reduction in meal portions.
Healthy calorie restriction vs. unintentional starvation
Healthy calorie restriction is a deliberate and controlled process that aims to lose weight gradually while still meeting the body’s nutritional needs. “This approach includes a balanced intake of proteins, carbohydrates, fats, and essential micronutrients to support overall health, energy levels, and muscle maintenance,” says Joshi.
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In contrast, unintentional starvation occurs when food intake falls far below what the body requires, leading to nutrient deficiencies, chronic fatigue, decreased immunity, and other health issues. “Monitoring both the quantity and quality of food, and ensuring that any reduction in calories does not compromise nutritional adequacy, is key,” she adds.
Strategies to maintain energy levels and muscle mass while keeping the weight off
“Gradually increasing calorie intake to a maintenance level can help sustain energy without triggering rapid weight regain,” notes Joshi.
Emphasising lean protein sources — such as chicken, fish, legumes, and tofu — is crucial for preserving muscle mass, while incorporating strength training exercises can further enhance muscle retention and metabolic rate. Additionally, including whole grains, various fruits and vegetables, and healthy fats in the diet ensures a steady supply of essential nutrients and sustained energy.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.