On the occasion of World Liver Day, Union Home Minister Amit Shah opened up about his personal weight-loss and fitness journey, sharing how small but consistent lifestyle changes helped him regain health and vitality.
Speaking at an event organised by the Institute of Liver and Biliary Sciences (ILBS) in Delhi, the Union Home Minister urged the youth of the nation to give priority to health-stressing the importance of proper sleep, exercise, and diet.Reflecting on his transformation since 2019, Shah said, “I have achieved a very big change since May 2019. The right amount of sleep, pure water, a balanced diet, and routine exercise have brought me to a point where I no longer need any allopathic medicines or insulin.”
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The Union Minister explained that this health journey not only helped him physically but also enhanced his mental capacity. “It has improved my ability to work, think, and make decisions,” he said.
Amit Shah’s 3-Step Routine For Better Health
Shah’s message is a simple, doable routine. He recommends:
- Two hours of daily exercise to keep the body fit.
- Six hours of quality sleep to allow the brain to rest and rejuvenate.
- Proper hydration and a nutritious diet support overall organ health, especially the liver.
“I request young people to dedicate two hours to physical activity and at least six hours of good sleep. This has worked wonders for me, and I believe it can work for others too,” he said.Apart from sharing his personal example, Shah also appealed to corporate houses and institutions to raise awareness about liver health and invest in research and treatment facilities. “Supporting institutes like ILBS can go a long way in improving public health infrastructure,” he added.
Why Sleep and Exercise Matter
Numerous studies have shown that both adequate sleep and regular exercise are crucial pillars of long-term health. According to Harvard Medical School, getting 6-8 hours of sleep each night helps the brain consolidate memory, repair tissue, and regulate hormones. Chronic sleep deprivation, on the other hand, increases the risk of lifestyle diseases such as obesity, type 2 diabetes, heart disease, and even liver disorders.Regular physical activity, even as simple as walking or stretching, improves cardiovascular health, enhances liver function, reduces stress, and builds muscle strength. It also boosts the immune system and helps manage weight effectively.A 2021 study published in the British Journal of Sports Medicine found that 150-300 minutes of moderate-intensity exercise per week significantly reduces the risk of death from all causes, especially among people with existing health conditions.
Other Ways to Lose Weight
While Shah’s routine is a great foundation, here we have listed a variety of other strategies that can complement or substitute traditional methods for weight loss:
- Intermittent Fasting: Following an eating schedule like 16:8 or 5:2 can help control calorie intake and improve metabolism.
- Mindful Eating: Paying attention to hunger cues, eating slowly, and avoiding distractions like screens can reduce overeating.
- Strength Training: In addition to cardio, building muscle through resistance workouts boosts metabolism and supports long-term fat loss.
- Cutting Back on Processed Foods: Minimising sugar, refined carbs, and trans fats can dramatically improve weight and liver health.
- Staying Active Throughout the Day: Beyond the gym, incorporating movement like taking stairs, using standing desks, and walking breaks can increase daily energy expenditure.
- Tracking Intake: Using apps or journals to monitor food and activity levels often helps people stay accountable and identify patterns.
- Getting Professional Support: Nutritionists, personal trainers, or behavioural therapists can offer customised plans and guidance.
- Managing Stress: Chronic stress leads to hormonal imbalances and emotional eating. Activities like yoga, meditation, or even creative hobbies can make a significant difference.
- Quality Supplements: In consultation with a healthcare provider, adding essential nutrients like vitamin D, omega-3s, or probiotics may aid weight regulation and digestion.