While there aren’t any magic remedies that can help you lose weight fast, there are multiple small lifestyle changes that you can bring about in your lifestyle to ensure that your weight loss routine is a sustainable one. Two such lifestyle changes helped 22-year-old Saransh Arora to lose 66 kgs and trim from a whopping 144 kgs to 78 kgs.
Says Saransh, “As far back as I can jog my memory now, I was obese. But in August 2017, my weight was at its highest ever at 144 kgs! I’d developed breathing issues and my blood pressure had also shot up.”
“My doctor warned my mother that if I do not lose the excess weight, I won’t be able to see my 40th birthday. And, this one statement alarmed her a lot, I saw so much panic in her eyes at that moment, that I decided to embark on a weight loss journey then and there only. In the same year, I was also diagnosed with Chronic Anxiety Neurosis. This put me in a zone that I honestly hope no one ever has to be in — I felt so anxious when I looked at myself in the mirror. But after losing the excess weight — by making the below changes in my lifestyle — I do not remember the last time I had any anxiety issues. This journey changed me both mentally and physically.”
Changes to make in your lifestyle to lose weight –
“I commenced my weight loss journey by changing my habits. I believe that when one decides to change for the better, their habits need to change in that direction too. I brought 2 major habitual changes in my daily routine. These were:
1. Sleeping on time – I never slept on time. I slept at 7-8 am and woke up at 5 pm. This had ruined my body clock. When I started this journey, I ensured that I slept by 1 am. A proper sleep cycle helped me realign my body clock.
2. Stop late night binging – A major issue that I had was late night binging. Because of my sleep cycle, I used to order a large pizza and also drink a 2-litre bottle of soda almost every night — what a great way to binge towards a heart attack, right? I curbed this habit by adopting an intermittent fasting pattern of eating.”
What is intermittent fasting?
Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you can or cannot eat. It only focuses on when you should eat them.
What is the best intermittent fasting plan?
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.
How to follow the 16:8 diet plan?
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—that’s 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.
QUICK READ: Is intermittent fasting really worth It?
What are the best foods to eat if you are following an intermittent fasting pattern of eating?
“Initially, I did what everyone, who wants to lose weight quickly does — I starved myself for a couple of months. I ate nothing except one fruit a day, a cup of black coffee and probably one khakhra at night. I lost 6 kilos this way. But it completely ruined my inner system. I knew this would not be sustainable and thus after doing extensive research and learning terms such as BMR, I decided to make my own diet in accordance with a 16:8 IF plan.”
Lunch: 2 rotis with chicken or paneer
Evening Snacks: Varied. But mostly a slice of bread with peanut butter or sprouts
Dinner: Any sort of lean protein with sautéed stir fried vegetables
“As a part of this diet plan, I quit sugar, maida, white rice and fizzy aerated drinks — they’re the worst thing ever!”
“Along with making these 2 changes and intermittent fasting, I went to the gym daily and started following the below workout routines to stay on track.”
Workout routines to follow to lose weight –
“Initially, I followed a very I-am-new-here-and-I-don’t-know-what-I-am-doing workout routine. We all know this routine – it comprised walking/running on the treadmill for 30 minutes, cycling for 20, cross training for 15 minutes and indulging in some basic weight training.”
“But as I progressed on my journey, I researched and also learnt more workout variations by observing others. Once I lost all the weight, I started following a proper Muscle Hypertrophy plan. Let me explain my split in detail:”
Monday – Push – Chest, Shoulders and Triceps – 3 variations each
Tuesday – Pull – Back, Biceps and Forearms – 4 variations each
Wednesday – Legs – 7 variations and Cardio
Thursday – Push – Chest, Shoulders and Triceps – 3 variations each
Friday – Back, Biceps and Forearms – 4 variations each
Saturday – Legs and Abs
Any tips for someone who’s trying to lose weight?
“1. Go easy on yourself – Do not be too harsh on yourself. It’s okay to goof up, it’s okay to cheat on your diet. It is also okay to fall down in order to get up stronger.
2. Know why you are doing this – Make sure your vision is clear, make sure you know why you are doing this.
3. Trust the process, trust yourself – Probably the most important tip is that you need to trust the process and yourself. Rome was not built in a day and neither can your body. It may take weeks or even months to see a change. Slow progress is still progress.”
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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