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Home » How to lose weight safely » How to lose weight like this guy who lost 20 kg with the help of this diet & CrossFit routine – GQ India

If youve been thinking about giving CrossFit a chance to become a part of your weight loss regime then let 28-year-old Milind Pandurang Jagres amazing transformation journey guide your quest. Jagre tells us that at his heaviest he weighed 102 kg and was motivated by his friends to start leading a healthier life before things take a turn for the worst.

My life pretty much revolves around these 4-5 friends that I have, and when they realised that I was not the same person (physically) that I was once was, they did not hesitate to speak their mind. And, Ill admit that their taut and straightforward observation about my physique was a little harsh and hurtful but I knew it was coming from a good place, he says.

I actually still remember the day the realisation to lose weight and get fit hit me. It was January 5, 2019 - a Saturday. I usually get up late on Saturdays, around noon, and on this particular Saturday afternoon, the moment I woke up, I was short of breath. It got hard for me to get off my bed, so I had to roll myself over just to get out of my own bedthis was my tipping point, he adds.

I remember entering the bathroom and just staring at myself, my swollen face and my out of shape stomach for a good minute or two. This was when I decided enough is enough! How did I even let myself treat my body like this? It was time to turn things around. I weighed 102 kg in January of 2019 and now in February of 2020 I weigh 82 kg. To be honest, it was not an easy task to get where I am today. It took constant hardships and I also had to make some changes in my daily life.

If I had to categorise my efforts, I would elaborate them via the below four points.

It was my friend, Monika, who introduced me to the world of CrossFit. She also wanted to lose some weight and get fitter, and that's when CrossFit came to our rescue. Looking back at it now, the biggest hurdle for me before even starting to work out was to actually show up for the class. I dreaded going to the first session as I thought everyone would smirk looking at me, and how out of shape I was. But, surprisingly, none of that happened. I remember my fellow CrossFitters were so supportive. They even helped me perfect my squats, burpees, kettlebell swings, push-ups, pull-ups, etc.

QUICK READ: 7 types of squat variations to build strong, toned legs

Now, it doesn't matter how much time you spend at the gym working out, your fitness journey is incomplete without following a proper diet. Since Ive lost 20 kg, so many people have come up to me asking for workout advice and fitness plans, but only a handful of them have asked about my diet.

If you want to take away one thing from this story, it should be that food is equally important. I spent my entire 2018 travelling and eating out. If there was a new restaurant opening upI was there before anyone else. Unfortunately, that took a toll on my body and I was not the same person anymore!

This was the hardest area for me to improve upon as I was a huge connoisseur of tipple. I think alcohol was the biggest contributor to my weight gain. I knew, if I could overcome this obstacle, I would be able to improve my health in a better and quicker way than expected. I motivated myself saying if I could do CrossFit five times a week, I can surely give up on alcohol, or have it occasionally with friends!

This was the last and most important step in my fitness journey. It totally depends on your mental health, how strong you are and what challenges you can take in life. A year of CrossFit, occasional long hikes, eating fresh food and no sugar have helped me change my mindset and lifestyle in a huge way. About a year ago, my friend, Anupam, told me, "your body is your temple, you need to make sure that you take care of it properly." And since that day I havent indulged in anything that harms my body or comes in the way of my fitness journey. I take enough rest between workouts and runs. In fact, all my hard work from this past year has propelled me to target a 100-mile run under 24 hours in the year 2021.

As I mentioned, my entire workout schedule depended (and still depends) on CrossFit. Apart from CrossFit, I do not do any other workout, except running every alternate day. If I could create a list of all the exercises that I did (and do), theyd include:

- Stretching

- Bear Crawl

- Push-ups

- Pull-ups

- Squats (Jump & Air)

- Lunges (Walking & Jumping)

- Sprint

- Bike

- Row

- Kettlebell Swings

- Jump Rope

- Planks

- Burpees

- Dumbbell exercises (push-press, thrusters, biceps, triceps, snatches)

- Sled pushes

- Step jumps and box jumps

I am sure I am forgetting more than 20 movements but you get the gist, right?

The biggest contributor to my weight loss and fitness diet was a no sugar policy. I took significant measures to cut down my sugar level from moderate to low to almost zero. The only sugar that I intake is in the form of some fruits, which are natural sources of sugar.

Apart from this, I have stopped going out for food and mostly end up eating home-cooked and fresh meals.

If you want to walk through my typical diet for a day, I would break it down like this:

- 1 glass of lukewarm water with lemon juice and honey

- 1 glass of water before heading to work

- 1 glass of black coffee while driving to work

- 2 glasses of water before I start with my breakfast

Breakfast: It typically includes a honey wheat bread sandwich with 2 slices each of tomato and cheese. There is one layer of spinach between 2 layers of tomatoes

- 1 cup of black coffee before lunch

Lunch: This includes home-cooked food and a no-dressing salad

- 1 cup of black coffee after lunch

- 6 glasses of water throughout the day before hitting the gym

Post-workout: Fruit smoothie which includes strawberries, blackberries, blueberries, banana, kiwi, dates, spinach, protein powder and ice and water

Dinner: Home-cooked food which is usually roti, rice, and sabji

- 2 glasses of water after dinner and before calling it a night

QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

- I do tremendous portion control. In the past, I have had trouble controlling my portions while eating delicious food. Now, it is part of my lifestyle and dietary habits. It has helped me keep my belly in shape and watching my weight too.

- I never, I repeat, never, eat unhealthy and frozen food. A good example of unhealthy food will be fast food such as hamburgers. I used to eat some frozen food, but I entirely gave up on them for good.

- I eat only seasonal fruits.

- I monitor my weight every couple days, which helps you to stay on track.

- I go to CrossFit three times a week (Monday, Wednesday, and Saturday), and try not to miss any sessions.

- I run four times a week (Tuesday, Thursday, Saturday, and Sunday). The distance ranges from 3 miles to as long as 10 miles depending on the week.

- I sleep at least 6-7 hours a day and I think I will increase this in future along with the number of miles that I run.

- I have cut down my screen time (Netflix, movies, etc.). I use that time to read books and further strengthen my knowledge on fitness.

The most important thing to keep in mind is that you wont see any results in a day or two. Good things take time, all you can do is work harder every day. The biggest thing that worked for me was - planning things out. So, if you want to get fitter, I would highly recommend planning things such as your diet and exercise routine. Also, stick to this plan. You will be surprised to see the positive differences and changes over the period of months and will thank yourself. I will also recommend not overdoing stuff, and taking necessary rest and sleep.

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 20 kg with the help of this diet & CrossFit routine - GQ India

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Home » How to lose weight safely » How to lose weight like this guy who lost 20 kg with the help of this diet & CrossFit routine – GQ India