For actors, gaining weight for a film role and then losing it to return to their previous form can be a significant challenge. Actress Nimisha Sajayan’s recent fitness journey is a case in point. The actor gained around 14 kg for a role in her upcoming film and subsequently worked to shed the weight through disciplined training and a structured diet.

Nimisha’s transformation has attracted attention on social media and among fitness enthusiasts, highlighting the physical demands of altering one’s body for a character and the importance of doing so safely under professional guidance.

Known for her distinctive roles in Malayalam and Tamil cinema, Nimisha recently underwent one of the biggest physical transformations of her acting career. After gaining around 14 kg to suit her character, she began working towards regaining her earlier fitness once filming was completed.

Nimisha has shared videos of her workouts and fitness progress on Instagram. Her routine included strength training, cardio and posture-focused exercises aimed at improving flexibility and overall physical conditioning.

When a person undergoes significant or rapid changes in weight, professional supervision can play an important role in reducing the risk of injury and other health problems. Since metabolism, fitness levels and body composition vary from person to person, a qualified trainer can help tailor an exercise programme to an individual’s needs and abilities.

Proper technique is particularly important during strength training. Incorrect posture or form while lifting heavy weights or performing high-intensity exercises can increase the risk of muscle and other injuries.

Similarly, attempting to lose weight through extreme calorie restriction or unscientific diets can result in muscle loss, fatigue and nutritional deficiencies. A structured approach to nutrition and exercise can help support fat loss while preserving muscle mass and ensuring adequate intake of protein and other essential nutrients.

A trainer’s role can extend beyond designing workouts. Regular guidance, motivation and accountability can help people remain consistent and avoid extreme approaches during their fitness journey.

Health experts caution against relying on crash diets or unsupervised exercise programmes to achieve rapid weight loss. Fitness goals are best pursued through sustainable nutrition and exercise plans tailored to an individual’s health and physical condition.