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How to lose weight like this guy who lost 39 kgs after being fat-shamed for being obese – GQ India – What a man’s got to do

Oct 18th, 2019

Consistency and adherence clubbed with quantified nutrition and the right workouts is the best way to lose weight and not a fad diet! writes 27-year-old Abu Sayeed before elaborating his weight loss journey. Sayeed trimmed from a whopping 115 kgs to 76.5 kgs in nine months after realising the importance of nutrition and eating right through an eye-opening weight loss experience.

At 115 kgs, I was fat-shamed a lot for being obese. It came to a point where all the fat-shaming had actually started affecting my well-being. To put a stop to it, I decided to get in the best shape of my life.

Much like any other guy, after making up his mind to shed a few pounds, Sayeed joined a gym but did not gain any long term benefits from it. I met a trainer, who made me do long hours of cardio and suggested a fad diet that obviously led to some weight loss. But after I quit the gym, all the weight I had lost bounced back at twice the speed faster than Id ever imagined! So obviously this led to a lot of frustration.

But instead of letting the frustration foster, Sayeed decided to understand why this happened and went on to pursue a certified course in nutrition and exercise. A lot of people are unaware of the fact that the most effective way to lose weight is by developing healthy eating habits. Good nutrition combined with physical activity can help you lose weight and also keep heart diseases, cancer and obesity at bay without punishing or starving yourself. The easiest way to ensure youre eating right is by consulting a nutritionist. You can also chart a plan for yourself after investing considerate time and effort understanding nutrition for your body type - online or via books.

After understanding his bodys needs, Sayeed started following the below weight loss diet plan and workout routine to lose weight in a healthy manner. This is when the magic happened, in nine months, I lost almost 39 kgs and even started looking and feeling a lot better he says.

I made a weight loss diet plan that was not limited to specific meal options but was limited in quantity. Id divide it as breakfast, lunch and dinner options according to my preferences.

"I like to call the below diet plan the whole day diet:

3 slices of bread

3 whole eggs

1 banana

200 ml milk

120 gms of rice

400 gms of chicken

30 gms of ghee

300 gms of green veggies

4 sticks of KitKat

1 Scoop of Whey Protein (if you don't want to take Whey, you can replace it with 100 gms of chicken or 50 gms of soya chunks)

I'm not a cardio person, I, personally, dont believe that it helps lose fat. So as a part of my weight loss workout routine, I only indulged in strength training. This is the workout that I followed:

Barbell Bench Press - 4 sets of 12 reps

Incline Dumbbell Press - 4 sets of 12 reps

Pec Deck Fly - 3 sets of 15 reps

Machine Shoulder Press - 4 sets of 15 reps

Side Lateral Raises - 4 sets of 12 reps

Front Raises - 3 sets of 12 reps

Face Pull - 3 sets of 12 reps

Cable Triceps Pushdown - 4 sets of 12 reps

French Press - 4 sets of 12 reps

ALSO READ: The 12-minute total-body workout thatll make you feel really powerful

Deadlift - 4 sets of 8 reps

Lat pull Down - 4 sets of 12 reps

Seated Row - 4 sets of 12 reps

One Arm Dumbbell Row - 3 sets of 10 reps

Dumbbell Bicep Curl - 4 sets of 12 reps

Hammer Curl - 4 sets of 12 reps

Barbell Squats - 4 sets of 10 reps

Leg Press - 4 sets of 10 reps

Lunges - 3 sets of 10 reps

Leg Extension - 3 sets of 15 reps

Leg Curl - 3 sets of 15 reps

Calf Raises - 4 sets of 20 reps

Cable Ab Crunches - 4 sets of 15 reps

Hanging Leg Raises - 3 sets of 15 reps

Plank - 3 sets till failure

ALSO READ: This is how to do the perfect recovery workout

I have been able to maintain my current weight by not going off my diet as I can make anything with the food in my diet plan no cheating at all!"

Always focus on your food and try to make it interesting otherwise you'll get bored. Be creative, people. And of course, stay consistent."

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 39 kgs after being fat-shamed for being obese - GQ India - What a man's got to do

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