A lose-weight-fast diet or a weight loss boot camp can only help you realise your unhealthy ways but not change or improve them. It may, however, motivate you to look for healthy, long term alternatives that dont just limit your body to fat loss but also improve your overall stamina, immunity and resilience without starving yourself. 30-year-old Navneet Sharma tells us that one of these healthier alternatives is counting calories, and he stumbled on this alternative on YouTube.
I never thought of myself as an overweight individual (though my wife kept pointing it out to me) till I saw a picture of myself, he says. And you know what, she was right. At 75 kgs, I looked a lot heavier than I was. At first, I was a little surprised but as soon as that feeling passed, I took it as a personal challenge to lose weight and get fit in the healthiest manner, he adds.
But with no previous knowledge of fitness or weight loss, Sharma turned to YouTube for inspiration. I was watching this random YouTube video on an easy way to calculate the calories in your food and how eating salads can help you to lose weight and found it interesting. Though, I have to admit that initially, I was not sure if any of one of these two methods would help my case, but I was still determined to try them.
QUICK READ: How many calories should you eat every day to lose weight?
I started counting calories by preparing a simple excel sheet for tracking my calorie intake, you can find out how to calculate yours here, and in a weeks time, I saw great results and went on to try a couple of different diet programs before making the below weight loss diet and workout plan to lose 15 kgs in 75 days."
"I arrived at the below diet plan after trying multiple combinations of popular weight loss diet programs found on YouTube. Notably, I had been going to the gym regularly for 4 years before going on this diet plan and realised that the main reason I was not in a great shape was because I was not eating healthy!"
"Consequently, I shunned sugar, sweets, oily/fried and restaurant food from my diet and saw an instant change. But shunning these meant I had to balance my diet with healthy alternatives as starving yourself will not do you any good. Thus I made this quantified 5-meal plan (within my calorie range) to not harm my metabolism or starve.
Pre-workout: Black coffee or Green tea
Post-workout: 5-6 boiled Egg whites
Breakfast: 2 Dosas (without any oil) with groundnut chutney OR 2 Idlis with groundnut chutney
Mid-day snack: Salad (1 cucumber + 1 carrot + 1 bell pepper + papaya)
Lunch: 2 Rotis (without oil)/ 130-140 gms cooked rice + any dal/vegetable curry (1 cup)
Evening snacks: 170 gms of chicken/ 1 fillet of fish + 2 figs
My dinner: 2 Rotis (without any oil) or 130-140 gms rice + any dal/ vegetable curry (1 cup)
Once I started eating right, regular workouts also started showing better results. Consequently, I started working out 6 days/week with a special emphasis on abs, as they are a big muscle group. This is the weight loss workout routine that I followed:
Day 1: Shoulder + Abs
Day 2: Biceps
Day 3: Back + Abs
Day 4: Triceps
Day 5: Chest + Abs
Day 6: Legs + Abs
"I have been able to maintain my weight at 59.5 kgs by following the excel chart routine that I made for myself to lose weight."
I have learnt that going to the gym and just working out will not help you lose weight if you dont eat clean. Concentrate on the things you consume and try to calculate their calories. Do not just engage in cardio but also focus on weight training, which will help you boost your metabolism and build muscles.
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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