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Home » Lose Weight Quickly » How to lose weight like this guy from Indore who lost 19 kgs after overcoming multiple health issues – GQ India – What a man’s got to do

Weight gain can be attributed to many reasons: stress, anxiety, bad eating habits and medication. In fact, the latter can severely harm your health, lifestyle and even weight loss goals. Indore-based, 22-year-old Parag Doodhya tells us that when he was 15, he was diagnosed with a kidney disease called Nephrotic Syndrome a condition wherein large amounts of protein are flushed out of your body, and was consequently put up on medication including steroids to treat the disease.

For the next three to four years, I was put on consequent higher doses of steroids to seek treatment. The thing with taking steroids is that they alter your body composition drastically. A lot of fat started getting accumulated towards my belly, courtesy of the high doses. Also Id feel extremely hungry all the time. Honestly, I cant define that kind of hunger, right now, I could eat for 24 hours and still I'd not feel satisfied, he says.

The side effects of steroids also included an onset of very severe acne all over my body and bone thinning. By the end of four years (in 2015), while the disease was brought under control via the steroids, I had gained a lot of weight and was told that I need to shed those extra kilos as soon as possible or else my health could relapse, he adds. So I started playing sports, cricket specifically, but had to give up soon due to an ankle injury. I weighed 81 kgs at this point and had lost a couple of kilos but after a months rest, I decided to begin again to whip myself back in shape.This was the weight loss routine I started following then:

This time around, I started walking daily.

Walking is the best form of free physical exercise that burns calories and belly fat. It also helps preserve lean body muscle. Club it with a healthy diet plan and routine, youll start noticing an improvement in your body soon. Read more about its benefits here.

Says Parag, at that time, I wasnt even able to walk/run 400m but as the days went by, I improved and within 15-20 days I was doing much better. However, tragedy struck again as in the excitement of achieving my goals, I injured myself. It was a muscle stress fracture on my left leg and I was advised to take rest for 3 weeks. It was a big disappointment but I was determined to not give up.

After a few weeks, in August 2015, I decided to try one last time I has made up my mind to leave no stone unturned while pursuing my fitness goals, and made the below workout routine and diet plan to lose 19 kgs.

Initially, my workout routine only comprised of cardio and some planks. To break it down further:

ALSO READ: This is how long you need to plank for a flat(ter) stomach

Then came the biggest challenge diet.

To lose weight, I made the following changes in my diet -

1

Cut out all the junk calories

2

Stay away from any sugary foods/drinks. I think that's very important because as it is rightly said "you cannot outrun a bad diet'.

3

QUICK READ: How many calories should you eat every day to lose weight?

After losing so much weight, Parag highlights that in order to not slip back into his old skin, he adopted the below diet and workout approaches to maintain his new weight at 62 kgs.

I've been following an intermittent fasting pattern of eating for a long time now to maintain my current weight. Usually, I follow 16:8 pattern but many a times I extend my fast to even 18-20 hours if I don't feel hungry. Intermittent fasting has been big game changer because now I don't have any cravings to eat something all day and I've also become very mindful of what kind of food my body needs.

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.

ALSO READ: Is intermittent fasting really worth It?

Day 1 - Strength training & running

- 150 Pushups or 60-70 parallel bar dips

- 20-30 minutes of running

Rope skipping and bodyweight leg curls for warm up

- 125-150 bodyweight squats

- 3 sets of hanging leg raises

- 3 sets of pull ups

- 3 sets of chin ups

- 30-35 minutes of cycling

- 2-3 sets of planks

- Bicep curls, 3 sets

- Front & lateral shoulder raises, 2 sets each

- 20 minutes of fast paced running

- Have a rough idea of the number of calories you eat everyday and be mindful of what you eat.

- Keep yourself physically active. It doesn't have to always be gymming. You may indulge in any kind of sport activity as well such as football, badminton or swimming. It's more about enjoying to the fullest rather than just slogging to shed some kilos.

- Keep changing your workout plan every few months to avoid boredom and to break a weight loss plateau.

-Use stairs instead of elevators, avoid sitting continuously for many hours, try to time your dinner as early as possible, such small steps surely act as a catalyst in your weight loss journey.

- Lastly, it is all about the right mindset. Believe that you can achieve anything in this world, put in all the efforts and be patient in order to see a new and awesome YOU. After transforming myself physically and mentally both, what I can say is, I've learned so many life lessons and what I personally feel is that fitness is the biggest metaphor of our lives as what we get depends entirely on how much effort we put into 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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How to lose weight like this guy from Indore who lost 19 kgs after overcoming multiple health issues - GQ India - What a man's got to do

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Home » Lose Weight Quickly » How to lose weight like this guy from Indore who lost 19 kgs after overcoming multiple health issues – GQ India – What a man’s got to do