How to lose weight like this guy who lost 27 kgs following a calorie deficit diet & exercising at home – GQ India – What a man’s got to do
If youve grown up obese or struggled with weight related issues as a child or even a teenager, you probably already know that weight loss cannot be achieved by taking a magic pill. Weight loss can only be achieved (and sustained) by a prolonged lifestyle change. 23-year-old Jay Dalwadi tells us that he learnt this the hard way after he followed a crash diet for few months, and then ended up gaining more weight than he had actually lost to begin with once he stopped following the said crash diet.
I was an overweight teenager, who always wished to have a healthy and fit body. I started working on this wish during my college days. I moved away from my home to pursue my graduation and was living in a hostel. And, I am sure youre already aware that a students life in a hostel is a life without any structure with no fixed timing or even proper food available for breakfast, lunch and dinner. So, I decided to make the best of this situation and started following a crash diet by skipping meals on purpose to lose weight. Id also walk a lot everyday, he says.
So naturally, I ended up losing weight. In around 50-55 days, Id lost 10-11 kgs weight, and was so happy about it! Before starting this crash diet, I weighed 105 kgs and after it, I weighed 94-95 kgs, he adds.
While the initial weight loss boosted my spirits when I returned home after completing my graduation, I resumed a normal routine and gained twice the weight I had lost. And by this time I had also started working. Factoring the new 9-5 job in, I now weighed 115 kgs.
I tried many things to lose this weight again but none of them were successful. But one day, I met a senior from my office, who is a gym freak. Hed always talk about eating healthy and a lot of other stuff related to leading a healthy life, and just by listening to him and talking to him, I got inspired to kickstart a proper journey to not just weight loss but also get fit. I also happened to meet an old friend during this period. He used to be very skinny earlier but now he had built a good physique and transformed himself from a skinny guy to a fit guy I asked him, how did you do it?" He said to transform yourself you have to change your diet and also start working out. He also helped me understand the importance of nutrition and fitness better to support my journey.
Consequently, I made the below weight loss plan to trim from 115 kgs to 88 kgs in 12-14 months.
To lose weight, the first thing I did was stop eating junk and packaged foods. I also shun white sugar and oily foods from all my meals and increased my water intake.
QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism
Then, I charted a basic home workout routine and weight loss diet plan that included a good amount of protein, healthy fats and complex carbs to create a calorie deficit to help burn fat.
A calorie deficit is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, the concept is based on the idea that as long as you eat fewer calories than you burn, youre bound to lose weight.
This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need create without harming your health. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.
QUICK READ: How many calories should you eat every day to lose weight?
Early morning (pre-workout): A cup of black coffee and one banana
Breakfast (post-workout): A bowl of masala oats and 3-4 boiled egg whites
Mid-day snacks: A bowl salad (spinach, cabbage, carrots, tomatoes, beetroot, etc.)
Lunch: 2 rotis + a vegetable preparation + 80 gms of curd
Evening snacks: A bowl of sprouts/peanuts
Dinner: A bowl of rice + boiled dal + 4-5 boiled egg whites
Post-dinner: A cup of skimmed milk with Proteinex (2 tbsp)
My weight loss workout routine comprised basic cardio and bodyweight exercises - walking, push ups, squats and jumping jacks at home for 6-7 days. This is the weight loss workout program that I followed:
1
Pushups Started from knee push-ups and then moved on to the standard push ups (10-10-10-10)
2
Burpees (10-10-10-10)
3
Squats (15-15-15-15)
4
Jumping Jacks (30-25-20-15)
5
High Stepping (30Sec - 30Sec - 30Sec)
6
Skipping
7
Crunches (15-15-15)
8
Planks (30sec - 30sec - 30sec)
After doing these 8 exercises, Id walk for 4-5 kms. Also, I kept increasing the rep counts, every week, according to my strength."
Right now, I am in a muscle building phase so I am following a calorie surplus diet. But to manage my new weight, I do high intensity workouts at the gym."
Weight loss isnt magic, it wont happen in a few days or weeks. You need to be patient and also stay consistent. Also, dont ever follow a crash diet and make the same mistakes I made. Just keep making small changes to your lifestyle, they end up making a huge difference in your body and mind. Lastly, believe in yourself.
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.
NOW READ
How to lose weight in 4 months according to a bodybuilder who got ripped after following this weight loss plan
How to lose weight and build abs like this guy who did it in less than a years time to get in shape
How to run faster without ever touching a treadmill
More on Fitness
See original here:
How to lose weight like this guy who lost 27 kgs following a calorie deficit diet & exercising at home - GQ India - What a man's got to do
- How to LOSE WEIGHT safely! [Last Updated On: May 6th, 2011] [Originally Added On: May 6th, 2011]
- How to Lose Weight Safely From Our Registered Dietitian [Last Updated On: May 8th, 2011] [Originally Added On: May 8th, 2011]
- How to Lose Weight Safely with Lynette Patterson [Last Updated On: May 10th, 2011] [Originally Added On: May 10th, 2011]
- How To Lose Weight Safely and Naturally in Just One Month [Last Updated On: May 16th, 2011] [Originally Added On: May 16th, 2011]
- Losing Weight Safely [Last Updated On: May 20th, 2011] [Originally Added On: May 20th, 2011]
- How To Lose Your Weight Safely. [Last Updated On: May 20th, 2011] [Originally Added On: May 20th, 2011]
- Dance Away Your Baby Weight [Last Updated On: May 20th, 2011] [Originally Added On: May 20th, 2011]
- Body Building How to Burn Fat.wmv [Last Updated On: May 22nd, 2011] [Originally Added On: May 22nd, 2011]
- Behavior Change for Weight Loss with Becky Captain, FNP-C [Last Updated On: May 22nd, 2011] [Originally Added On: May 22nd, 2011]
- How Can I Lose Weight Safely [Last Updated On: May 31st, 2011] [Originally Added On: May 31st, 2011]
- How To Lose Weight And Keep It Off.avi [Last Updated On: June 6th, 2011] [Originally Added On: June 6th, 2011]
- How To Eat Healthy and Lose Weight [Last Updated On: June 8th, 2011] [Originally Added On: June 8th, 2011]
- Truths You Should Know Before Starting an Eating Plan.wmv [Last Updated On: August 13th, 2011] [Originally Added On: August 13th, 2011]
- Body Magic by Ardyss - Lose Weight Safely [Last Updated On: September 5th, 2011] [Originally Added On: September 5th, 2011]
- Diet Pills and Safe Weight Loss Supplements [Last Updated On: September 6th, 2011] [Originally Added On: September 6th, 2011]
- Lose Weight Fast [Last Updated On: September 13th, 2011] [Originally Added On: September 13th, 2011]
- DO NOT DO Dangerous Lortab - Lose Weight Safely [Last Updated On: September 17th, 2011] [Originally Added On: September 17th, 2011]
- Fasting Safely : How to Lose Weight Fast With Smoothies [Last Updated On: September 20th, 2011] [Originally Added On: September 20th, 2011]
- Gaining [Last Updated On: September 23rd, 2011] [Originally Added On: September 23rd, 2011]
- Lose Weight Safely with Lynette Patterson [Last Updated On: September 25th, 2011] [Originally Added On: September 25th, 2011]
- How to Lose Weight Fast and Safely [Last Updated On: September 27th, 2011] [Originally Added On: September 27th, 2011]
- Wanna Lose weight Fast And Safely? [Last Updated On: September 27th, 2011] [Originally Added On: September 27th, 2011]
- Lose Weight Fast and Safe Naturally at Home [Last Updated On: September 29th, 2011] [Originally Added On: September 29th, 2011]
- Lose Weight Safely [Last Updated On: September 30th, 2011] [Originally Added On: September 30th, 2011]
- Learn How To Lose Weight In A Safe Way [Last Updated On: October 1st, 2011] [Originally Added On: October 1st, 2011]
- Nutrition : How to Lose Weight by Fasting Safely [Last Updated On: October 1st, 2011] [Originally Added On: October 1st, 2011]
- How to lose weight ( I lost 30 pounds) [Last Updated On: October 2nd, 2011] [Originally Added On: October 2nd, 2011]
- Healthy Diets For Weight Loss, Lose 20 Pounds Weight Loss Success Stories... [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Lose weight Now-Google Search [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- T. MILLS GIRLFRIEND MUSIC x LOSE WEIGHT NATURALLY x http://mydietxtreme.com/?ap_id=mydiet x [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Fasting Safely : How to Lose Weight Fasting [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- FIT Weight Loss Center - Lose Weight Safely [Last Updated On: October 4th, 2011] [Originally Added On: October 4th, 2011]
- Lose Weight In Week Safely and Naturally [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- Safe Weight Loss Strategy For Kids Playing Youth Football.wmv [Last Updated On: October 5th, 2011] [Originally Added On: October 5th, 2011]
- Lose Weight (Fat) Using Supplements That Are Safe and Effective! - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- HOW TO LOSE WEIGHT AND GET IN SHAPE - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- Lose Weight Safely - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- How to Lose Weight Safely - Video [Last Updated On: October 13th, 2011] [Originally Added On: October 13th, 2011]
- How To Lose Weight The Easy Way - Video [Last Updated On: October 14th, 2011] [Originally Added On: October 14th, 2011]
- How to lose weight fast safely (fat loss secret) - Video [Last Updated On: October 14th, 2011] [Originally Added On: October 14th, 2011]
- Don't Buy Weight Loss Drugs----Lose Weight Safely. - Video [Last Updated On: October 14th, 2011] [Originally Added On: October 14th, 2011]
- Effective But Safe Herbal Weight Loss Pills - Video [Last Updated On: October 16th, 2011] [Originally Added On: October 16th, 2011]
- Losing Weight Dieting, Lose Weight Walking - Video [Last Updated On: October 21st, 2011] [Originally Added On: October 21st, 2011]
- How to [lose weight], Part 4. Set Goals - Video [Last Updated On: October 27th, 2011] [Originally Added On: October 27th, 2011]
- Weight Loss How To: Delay Gratification to Lose Weight - Video [Last Updated On: October 28th, 2011] [Originally Added On: October 28th, 2011]
- How to lose weight quickly, safely and easily - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- The Diet Solution Program and Diet Plans To Lose Weight Fast - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- Lose Weight with Visalus' Body By Vi. Join the Challenge - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- The Diet Solution Program and Carbs For Weight Loss - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- Caralluma Actives - Lose Weight Quickly, Safely [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- 3 Super Foods That Can Help You Lose Weight Fast - Video [Last Updated On: October 29th, 2011] [Originally Added On: October 29th, 2011]
- Lose Weight Safely Fast - Video [Last Updated On: October 30th, 2011] [Originally Added On: October 30th, 2011]
- Weight Loss - Guide To Help Teenagers Lose Weight - Video [Last Updated On: November 15th, 2011] [Originally Added On: November 15th, 2011]
- The Diet Solution - Lose weight quickly, easily and safely - Video [Last Updated On: November 20th, 2011] [Originally Added On: November 20th, 2011]
- Lose Weight and Burn Fat - FAST, EFFECTIVELY, SAFELY and EASILY. - Video [Last Updated On: November 25th, 2011] [Originally Added On: November 25th, 2011]
- The Diet Solution Program and Dairy Free Diet - Video [Last Updated On: November 27th, 2011] [Originally Added On: November 27th, 2011]
- Lose Weight Really Fast - Thinspiration (How To Lose Weight Really Fast) - Video [Last Updated On: November 27th, 2011] [Originally Added On: November 27th, 2011]
- Dr. Eisenstein Does Dallas, "How I Lost More Than 100lbs." - Video [Last Updated On: November 29th, 2011] [Originally Added On: November 29th, 2011]
- Resolution: Lose Weight And Get In Shape! - Video [Last Updated On: December 6th, 2011] [Originally Added On: December 6th, 2011]
- How I Lost Weight - Video [Last Updated On: December 6th, 2011] [Originally Added On: December 6th, 2011]
- Help Losing Weight Fast Safely Without Strenuous Exercise - Video [Last Updated On: December 16th, 2011] [Originally Added On: December 16th, 2011]
- Lose weight automatically, safely, permanently and easily. - Video [Last Updated On: December 18th, 2011] [Originally Added On: December 18th, 2011]
- Lose Weight Safely at Weight Wise Rx - Video [Last Updated On: December 28th, 2011] [Originally Added On: December 28th, 2011]
- Capsiplex Review - Reduce Excess Body Weight Safely - Video [Last Updated On: December 29th, 2011] [Originally Added On: December 29th, 2011]
- No to stomach stapling! Safely lose weight with Brazilian acai fruit - Video [Last Updated On: December 31st, 2011] [Originally Added On: December 31st, 2011]
- How To Lose Weight Without Exercise - Lose Weight Without Exercise - Video [Last Updated On: January 6th, 2012] [Originally Added On: January 6th, 2012]
- Most effective and safest way to lose weight - Nutrimaxx Lean and Fab - Video [Last Updated On: January 8th, 2012] [Originally Added On: January 8th, 2012]
- Foods to Lower Blood Pressure - Video [Last Updated On: January 9th, 2012] [Originally Added On: January 9th, 2012]
- Lose weight - Google Search - Video [Last Updated On: January 10th, 2012] [Originally Added On: January 10th, 2012]
- Las Vegas Weight Loss - Weight Loss Las Vegas - HCG Las Vegas - Video [Last Updated On: January 27th, 2012] [Originally Added On: January 27th, 2012]
- If you're cold, brown fat will fire up [Last Updated On: February 1st, 2012] [Originally Added On: February 1st, 2012]
- ‘The Coming Epidemic’ [Last Updated On: February 1st, 2012] [Originally Added On: February 1st, 2012]
- PREPESPECTIVE: Wrestlers balance losing and ways to lose weight [Last Updated On: February 5th, 2012] [Originally Added On: February 5th, 2012]
- Wales' Six Nations win over Ireland is marred by Bradley Davies tip tackle [Last Updated On: February 6th, 2012] [Originally Added On: February 6th, 2012]
- Safe Quick Weight Loss Using the e84 Health Challenge Program - Video [Last Updated On: February 7th, 2012] [Originally Added On: February 7th, 2012]
- The toughest place to be a train driver [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- VIDEO: Top 10 to compete in Slim-to-Win contest [Last Updated On: February 13th, 2012] [Originally Added On: February 13th, 2012]
- Pakistan v England, first ODI: live [Last Updated On: February 14th, 2012] [Originally Added On: February 14th, 2012]
- What the 2.4-Cent Penny Says About America's Budget Problem [Last Updated On: February 15th, 2012] [Originally Added On: February 15th, 2012]
- Gamboa, Rios agree to April 14 bout in Vegas [Last Updated On: February 18th, 2012] [Originally Added On: February 18th, 2012]