While there are no quick hacks to lose weight fast, there are certain smart dietary hacks that allow one to burn fat without having to sacrifice their favourite desserts or snacks. This smart dietary hack is intermittent fasting. But does it actually work? According to Chris Pratt, Hugh Jackman, Jennifer Aniston and now even 28-year-old Abhinav Tyagi it most definitely does! Tyagi clubbed his 16:8 Intermittent Fasting routine with a killer workout plan to lose fat and build muscle simultaneously; resulting in 23 kgs weight loss and a near-perfect ripped physique.
Around 3 years ago, I weighed 106 kgs and was constantly bullied and mocked for being overweight. This affected my self esteem and confidence greatly but I was not one to take a bashing from anyone. In fact, the bullying motivated me to lose weight and get in the best shape of my life, Tyagi explains.
In a span of just 5 months, I was able to trim from 106 kgs to just 83 kgs by following the below weight loss plan comprising a 16:8 intermittent fasting routine clubbed with a easy workout regime, he says.
Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.
There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.
You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleep thats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pm this makes up the 8-hour eating window.
Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day, like Tyagi did. Well let him elaborate on it more.
To lose weight, I switched from regular meals to the below 4-meal diet plan in correspondence to a 16:8 IF routine and a lot of cardio which got rigorous over time. And it was not easy. There were a lot of throbbing nights but I was determined to not give up! My biggest motivation during this phase was seeing myself in the mirror and longing to be fit kind of like a staggering before and after image that we see in some body transformation stories he says.
I restricted my fat and sugar intake and also created a low-carb diet plan to align with my goals. Id commence my 8-hour eating window between 12 pm to 8 pm, focusing on these 4 meals:
Meal 1: Black coffee + 6 boiled egg whites
Meal 2: Brown rice + dal + salad
Meal 3: Whole wheat brown bread + peanut butter or egg
Meal 4: Chicken salad or grilled paneer with dal and a cucumber
Notably, after 2 months of just following a cardio routine, I started lifting weights, by this point, Id already lost 8-9kgs, and was greatly impressed by my own progress. I remember telling myself, dont stop here, you still have a long way to go. My regime got even stricter by time, and now I follow a very diverse calisthenics routine to stay fit.
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I have been maintaining my weight steady at 83 kgs for almost three years now by following a mix of HIIT, intermittent fasting and Keto routines.
QUICK READ: This 10-minute HIIT cardio workout is the definition of hardcore
Dont let anything deter your confidence and hard work on this journey. You have only one life, be in the best possible shape you can through it!
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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