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Home » How to lose weight safely » How to lose weight like this guy who lost 17 kgs to shut down body shaming & bullying – GQ India – What a man’s got to do

Forget growing up obese or overweight, you know that even if you develop a slight paunch, right now, youll be bullied or body shamed by your peers or friends. Rings too close to reality, right? Shubham Kumawat tells us that this is the environment he grew up in. I was constantly bullied for being overweight by not just my friends in school and college but also my relatives at home, he says. He recalls that at his highest he weighed 97 kgs and that's when he decided that hes finally had enough of everyones taunts.

When I commenced on my weight loss journey, I had no idea about what to do or what even was the correct approach, so, I joined the gym and after some research started following a calorie deficit diet plan.

A calorie deficit diet 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?

As per Shubhams calorie requirements, he resorted to the below diet plan.

"After charting my daily calorie requirement to create a deficit, I made the following meal plan and ate through the day. My breakfast and lunch were both made up of good portions and dinner was usually something light, like a salad."

Breakfast: Oats/poha/vegetable sandwich (multigrain bread or brown bread) + dry fruits + any one fruit

Lunch: Daliya/brown rice + dal/vegetable + salad + curd/butter milk

Evening snacks: A cup of tea/green tea + 2 multigrain biscuits

Pre-workout: Black coffee + peanut butter and a slice of bread

Post-workout: Whey protein

Dinner: eggs + salad + dal/daliya

Post-dinner: A cup of green tea

Before going to bed: A glass of milk

Id also indulge in a cheat meal - twice or thrice a month.

After getting the correct diet plan (for his body, specifically) in place, Shubham created lucrative weight loss workout plan that focussed on both lifting weights and cardio.

QUICK READ: How lifting weights can boost your memory

Many people only resort to cardio exercises to lose weight but I believe that lifting weights is equally important, if not more. Lifting weights help burn fat faster. Id workout 6 days a week starting with lifting weights and then doing some cardio. Each day was dedicated to a specific body part - chest, biceps and triceps, back, shoulders and legs. I used to train legs twice a week as squats and deadlifts burn more calories and then indulge in a 20-30 min cardio session, followed by an abs routine.

QUICK READ: The best abs workout: the only 6 exercises you need to get a six-pack

"Currently, I weigh 80 kgs. I have been able to maintain this weight by not skipping my daily workouts and also eating healthy. And, if I do end up eating some junk food then on the next day I workout 15 minutes extra."

Never skip a workout session. Even if you are not able to go the gym then try and walk 10k steps that day and eat a clean and healthy diet. Also, drink a lot of water.

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 17 kgs to shut down body shaming & bullying - GQ India - What a man's got to do

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Home » How to lose weight safely » How to lose weight like this guy who lost 17 kgs to shut down body shaming & bullying – GQ India – What a man’s got to do