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Having a healthy weight loss doesnt require any fancy gym memberships or expensive personal trainers.

In fact, theres a lot you can do in your household to burn belly fat and it can even help you to achieve some nice muscle tone.

The NHS recommends people ages 19 to 64 should be doing at least 30 minutes of exercise a day, five times a week.

And it is important to divide all your muscle groups into different days to allow time for rest and recover.

But if you need a quick and simple full body workout then you can try blast a few exercises in one go to get it all out of the way.

Here are six simple exercises you can complete at home:

1. Cross Body Mountain Climbers

Targets: Abs, lower back and hip muscles

How to do: Get into a push-up position, extend the legs so that your body forms a line from your head to your ankles.

Bring your left knee near your right elbow, slowly return the left leg to the floor and perform as many as you can with the same knee before switching sides.

2. Single Leg Split Squat

Targets: Front and inner thighs

How to do: Stand facing away from a sofa or chair, extend the right leg behind you and place the top of your right foot on a seat or something.

Place your hands on your hips, then squat down until the left thigh is parallel to the floor and the right knee sinks almost to the floor.

To come up, drive through the left heel to extend the left leg, then complete all your reps and switch.

3. Jump squats

Targets: Legs

How to do: Stand with feet shoulder width apart and your arms at your sides.

Squat deeply until your knees are parallel to the floor and your behind is in a sitting position.

Then jump off the floor, lifting both arms and driving with your feet to push off as high as possible.

Make sure you land in a semi-squat position, keeping your knees soft to absorb impact and then repeat for a few more sets.

4. Stability Ball (or without one) Push-Up

Target: Chest, triceps, shoulders and core

How to do: Place a stability ball underneath your midsection and slowly walk hands forward until you are in a push-up position.

Make sure your hands are flat on the floor with your shins resting on the ball. Then move your elbows to the lower upper body near the floor and push-up to extend arms.

5. Tricep Dips

Targets: Triceps

How to do: Find a low and very secure chair, table or bench and place your hands on it with your shoulder width apart.

Put your feet in front of you with a slight bend then straighten your arms without locking them.

Slowly bend your elbows and lower your body towards the floor until your elbows are at about a 90-degree angle.

6. Bicep Curls (without the weights)

Targets: Biceps

How to do: Find any object in the house, whether its a book or chair and complete a few bicep curls to achieve muscle tone in the arm.

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How to lose weight fast and get toned simply by completing these home workouts - Daily Star

Mackenzie McKee talks health and dramatic weight loss. Pic credit: MTV

Teen Mom star Mackenzie McKee is focusing on her business and health after working through her marital problems with Josh McKee. Earlier this year, she announced that she was leaving Josh because she no longer trusted him.

However, he proposed to her once again. The couple plans on having a second wedding to dedicate themselves to one another. With her relationship back on track, Mackenzie can now speak out about her business and health.

Shes often sharing health advice on her social media pages, and now shes giving a personal example from her life. She explains that she weighed 114 pounds in nothing but her outfit the morning of her show after dieting and working out like a crazy woman.

But then, after eating a balanced diet and enjoying a regular workout routine, she weighed in at 105 in boots, sweats, a hoodie, and a heavy jacket.

And this my friends is why you should go see a hormone specialist and see where your body is before going after your fitness goals. Took my testosterone from a 15 to 250. I cant wait to see what my body does for next prep.

Mackenzie McKee (@DouthitKenzie) November 14, 2019

Thats a total weight loss of nine pounds. While that may not sound like a lot, Mackenzie is already a small woman with a thin frame. Nine pounds sounds like a significant weight loss for someone who already weighs less than 120 pounds.

She followed up the tweet of her weight loss news with advice for people to see a hormone specialist. Since Mackenzie works with people directly to reach their fitness goals, shes now encouraging her fans to see a hormone specialist before working on those fitness goals, as getting that under control first could make it easier for you to lose weight.

Mackenzie points out that her testosterone levels greatly influenced her weight, which is why shes encouraging her fans to get tested. It will be interesting to see how she does with the next weigh-in.

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Teen Mom star Mackenzie McKee talks dramatic weight loss - Monsters and Critics

Its been said that if the U.S. Constitution were rewritten afresh, it would not stress the pursuit of happiness, but the pursuit of health. Today, when people get together, discussions eventually turn to health concerns, such as losing weight, blood pressure, bone density or other issues. Now there are tests to indicate the condition of your health. And if tests show an early abnormality, rule number one is prevention. Rule number two is to never forget rule number one.

Blood Pressure

Hypertension is one of the main causes of heart attack, so what number should you try to maintain? Dr. William Dale, spokesperson for the American Geriatric Society, says regardless of age, North Americans should shoot for a blood pressure of 130/80. But if youre over 65 then 150/90 should be fine. Over this number does not always mean medication.

Dr. Steven Nissen, chief of cardiology at the Cleveland Clinic, suggests its prudent to first change your lifestyle such as losing weight, exercising 90 minutes weekly, and reducing salt intake below 1,500 milligrams daily. He adds a diet of more fruit, vegetables, high fibre cereal, fish, and poultry may lower blood pressure as much as medication.

As Ive advised for years, good health is all about lifestyle. Or as a Chinese proverb says, He who takes medicine and neglects to diet wastes the skill of his doctor.

Blood Sugar

Today 25% of North Americans over 65 suffer from Type 2 diabetes (better called lifestyle diabetes). Years ago, Type 1 diabetes, due to genetics, was the main problem. The Diabetes Association recommends everyone should be screened at age 45. A test called HbA1c evaluates what happens to blood sugar over a long period of time. Levels below 5.7 are considered normal. So what should you do if its higher?

You must lose weight and the reward is significant. Dr. David Lam, medical director at the Mount Sinai Diabetes Clinical Diabetes Institute in New York, writes in Consumer Reports on Health that patients with pre-diabetes who dropped 7% of their weight, slashed their risk of diabetes by 50%. This should make everyone take notice, as it means a decrease in the risk of coronary attack, blindness, kidney failure and amputation of legs.

Bone Density

Women 65 and older and men 70 and older should have a bone mineral density test done. Your doctor can determine whether your bone density is normal, shows a slight decrease in density (osteopenia), or looks like Swiss cheese (osteoporosis) with risk of fracture.

The American Journal of Nutrition advises women older than 50 and men older than 70 to take 1,200 milligrams of calcium daily, 600 IU of vitamin D daily and follow a diet rich in fruits, vegetables, fish, high fibre cereals, skim milk, and nuts, along with 30 minutes of lifting weights and walking more. This will slow bone mass loss within a year and decrease the risk of a broken hip and possibly spending the rest of your life in a wheelchair, or death.

Colonoscopy

Large bowel malignancies are the third most commonly diagnosed cancers today. So its prudent to give colon cancer your attention, and earlier is better than later. If you wait for symptoms, you may already be in serious trouble. My advice is to get a colonoscopy as early in your midlife as possible. The fecal occult blood test (FOBT) detects blood in the stool, the signal of a problem, but this test can miss an early cancer.

Its been said if you dont take care of yourself, the undertaker will. We must all remember that the greatest wealth is our health. And that looking after yourself is not being selfish. Its a matter of survival.

Online docgiff.com For comments info@docgiff.com

EDITORS NOTE: The column does not constitute medical advice and is not meant to diagnose, treat, prevent or cure disease. Please contact your doctor. The information provided is for informational purposes only and are the views solely of the author.

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GIFFORD-JONES: As they say an ounce of prevention - Toronto Sun

My name is Taylor Register. Im 23, born and raised in Fayetteville, North Carolina. Im a hairstylist and makeup artist, and joining a WW program helped me lose over 100 pounds.

My entire life Ive struggled with my weight. Even as a child, I was the largest kid in all of my classes at school. My mom took me to see doctors and nutritionists at a young age because she was concerned about my weight, but no health care providers were able to pinpoint a particular reason for my weight issues growing up.

I would sneak snacks into my room and hide the packaging behind my bed. I would stuff wrappers into couch cushions. I started developing the habit of constantly overeating.

When I entered high school, I joined the marching band. It helped me keep my weight down, but when the season ended, I was no longer active and gained nearly a pant size before the start of the next season. This happened each year in high schooland I went up at least (if not more) four pant sizes.

After I graduated HS, I lost all motivation to be physically active in any way and relied on fast food for quick, easy meals. I became a closet eater, as I describe it; I would stop by any fast-food chain on my way home and order copious amounts of food, eat in my car, and proceed to eat another meal when I got home. These habits went on from 2014 through late 2017 and caused me to gain huge amounts of weight.

I remember feeling so anxious at the doctor that day, but my mother was concerned and I knew the appointment was well-intentioned. I weighed 320 pounds, which was more than Id ever weighed. I cried when my blood pressure was being taken because of how high it was.

When I met my doctor for the first time, I also remember being impressed with how non-judgmental she was in regards to my weight. Doctors have always shamed me about being overweight, and Id never felt welcome in a doctors office until that day.

She asked about my eating habits and lifestyle and also told me that she had recently lost some weight using WW (formerly known as Weight Watchers). All she said was, think about it! That night I signed up for WW and immediately began the next morning, on November 29, 2017.

The blue plan (formerly Freestyle) on myWW allows me to eat the foods that I love while teaching me to eat clean, whole foods. Its all about balanceI love that.

My meals change daily. Im not a meal prepper and become bored if I eat the same things all week long. But I strive to have one fruit or veggie, plus a protein, plus a carb with each meal.

Weight Watchers

At first, I wasnt incorporating any exercise and was only making dietary changes, and I lost about 90 pounds. But in March 2019, I hit a plateau with my weight loss.

I ended up quitting WW (but only temporarily) and began counting calories. I did a bunch of research and calculating to land on an appropriate caloric deficit for my gender, height, weight, age, and activity leveland I tried several different deficits. But over a period of about four months, I saw no success with calorie counting.

So in late July of 2019, I rejoined WW. Since then, I've re-evaluated what and how much I'm eating and have found a happy balance of exercise and actively working at forming healthy habits that I can stick to long term. I feel like I'm back on track, and I have lost 109 pounds total thus far.

To start, never restrict yourself from any food. Restricting often leads to bingeing. I eat a balanced diet and Im successful because I make things that I love and enjoy everything in moderate amounts.

If youre not eating what you love, you wont be able to maintain your weight and live your new life as a lifestyle, as opposed to a fad diet. I actively look for ways to create some of my favorite less nutritious meals in healthier ways without compromising the taste. Plus, it keeps things fun and interesting.

I also have to remind myself not to feel guilt if I get off track. We are in charge of our feelings and how we respond to our actions. So now I choose to never feel guilt over food. Why? Because its *just* food, and I am always only one meal away from hitting the reset button. Take your day one meal at a time, and remember that you always have a fresh start tomorrow. One bad meal does not equal one entire bad day.

I wish I knew that I wouldnt necessarily lose weight consistently each week. It is a never ending rollercoaster ride, but it's so worthwhile and rewarding.

I want other women to know that a number on a scale wont make you love yourself or make you happy. You have to discover happiness in your own skin, at all parts of your journey. You cant just expect to arrive at some goal weight and love yourself now that youre smaller.

Always respect your body. Find ways to show love to even the parts of your body that are not your favorite- it will help your confidence soar. Start by wearing a cute outfit or fixing your hair/makeup. Do anything that will help you feel comfortable in your own skin. Confidence doesnt come from weight loss. Confidence starts in your heart and mind. I worked diligently to love and respect myself at all parts of my journey, and it has paid off! Im happier in my own skin than I couldve ever imagined.

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'When I Joined WW I Finally Stopped Closet EatingAnd I've Lost 109 Pounds' - Women's Health

If your ultimate goal is weight loss, which is for almost everyone, its imperative for you to understand why weight lifting should be a part of your regime. The reason is cardio and restricting calorie count can get you instant results but forget for how long it will stay. Also, cutting back on calories might not result in healthy functioning of the body. There are number of myths around the concept of weightlifting. Before you start to think of it, here are few myths we need to bust.

Many people are of the opinion that weightlifting can make them BIG. Thats a general line of thought that it builds muscles and body structure like that of a body builder with muscles bulging out. Thats not true; it only happens when with weightlifting your calorie intake is high. Thats when weightlifting converts fat into muscles making you look big. If you are looking at it for weight loss and have balanced intake, getting big is nowhere in picture.

Second myth is about the weight one can lift. Yes, its true, you can actually lift more than your own body weight. You might have to take help of a supporter, but you can do it. Your body might be sore for first couple of days and nothing else. Drink lots of water, stretch more and take proper nutrition to recover from sore body.

Heres how you can use this exercise and work towards your weight loss goal. Also, remember that you may weight more but have better body because of toned muscles. You need to keep this in mind while weightlifting to lose weight.

Lift heavy weights: You cant achieve your goal if you lift light weights. You may start with lighter ones but dont stop at it, keep increasing the weight. It will increase your strength and muscle mass. And we all know that increased muscle mass is directly proportional to increased metabolism. This will burn more calories than you consume making you lose weight. So, lifting heavier weight is the key.

Circuit training with weights: This makes you work on your problem areas or overall body, as required. You might feel you have to lose fat around the belly or thighs and so you can choose to work on upper and lower body, respectively. Lunges, push-ups, squats, combine these with weights, again pick heavier weights. Circuit training also makes you do different exercises making the session interesting. Combine five to six exercises in one set, move quickly from one to another but do take a minutes rest after each exercise.

Keep it short but fast: You dont have to invest more than 45 minutes in weight training. In fact, if weight loss is your goal, you can reduce it to 20 minutes. But, make the best of those 20 minutes. The idea is to do your maximum in that duration with lesser rest breaks keeping the heart rate elevated.

Dont push beyond a point: The idea is to give your body some time to recover. You cant push to give your quick results. Weight lifting, for beginners, can be tasking with sore body and muscles. Give you body some time to use its energy to recover. If you are unable to complete the last because you lifted heavier, its FINE!

Published : November 12, 2019 6:36 pm

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Weight loss: How and why weight lifting is important - TheHealthSite

While getting in your veggies is a great way to keep calories low if you're trying to lose weight, they're also jam-packed with fiber. But you don't have to just eat veggies all day long in order to lose weight. We asked a dietitian, and here's what she said about how much fiber you need a day to lose weight.

Registered dietitian nutritionist and NASM-certified personal trainer Whitney English Tabaie, MS, said fiber slows digestion and helps you feel fuller longer, which may result in less overeating or snacking between meals, which can lead to weight loss. Fiber also slows the release of glucose into the bloodstream, which helps to maintain energy levels and prevent spikes and crashes.

The recommended daily amount (RDA) of fiber is 25 grams a day for women and 37 grams for men, Whitney said, but the average American probably only consumes about 15 grams of fiber per day. "I recommend people aim to consume at least the RDA, but really, when the fiber is coming from whole foods versus supplements, the more, the better. Some hunter-gatherer societies consume an upwards of 100 grams a day!" She added to just make sure to consume plenty of water to aid in fiber digestion.

Don't just start eating a ton of fiber if you haven't been! Whitney warns that a drastic increase in fiber, especially coupled with low water intake, could cause digestive distress and constipation. "My recommendation is to increase fiber intake slowly, drink plenty of water, and aim to get your fiber from whole foods versus supplements," Whitney said.

Great sources of fiber include whole grains, legumes, nuts, seeds, vegetables, and fruit. Here are some ways you can increase your fiber intake:

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Don't Eat Just Twigs and Berries a Dietitian Says to Eat This Much Fiber to Lose Weight - POPSUGAR

A common misconception is that obesity is caused by laziness or a lack of effort to lose weight, when often it is quite the contrary. Though it's true that we are what we eat, so to speak, genetics and chemical imbalances also play important roles in how our bodies process and store fat. The truth is some gain weight easier than others.

With almost 30% of the world's population, or around 2 billion people, obese or overweight, fad diets, treatments and weight loss, or bariatric surgeries continue to inspire controversial headlines focused on the "obesity epidemic" and fuel debates over growing waistlines. Of the three popular approaches, bariatric surgeries are the most permanent, life altering and sometimes controversial routes for those looking to lead healthier lives.

Related health issues

"Obesity can lead to serious health problems, including cardiovascular diseases, like heart disease or strokes, diabetes, musculoskeletal disorders, high cholesterol, sleep apnea, shortness of breath and chronic heartburn as well as psychological conditions like depression and anxiety," said associate professor Dr. Fatih ifti, a specialist in bariatric surgery at Istanbul's Memorial Hizmet Hastanesi.

A high body mass index (BMI) can also increase your risk of certain cancers. According to a report by the U.S.-based National Cancer Institute (NCI), chronic low-level inflammation caused by conditions and disorders attributed to obesity can lead to changes in DNA that greatly raise the risk of developing certain cancers. For example, the NCI report explains: "Obesity is a risk factor for gallstones, a condition characterized by chronic gallbladder inflammation, and a history of gallstones is a strong risk factor for gallbladder cancer."

Why surgery?

Years of trying to diet and exercise with little or no results can be extremely frustrating and demoralizing for those overweight or obese. For morbidly obese individuals, their extra weight also makes it difficult to maintain an exercise regime and the energy levels needed to yield results, creating a vicious demoralizing cycle. Many think that weight-loss surgery is "cheating" to lose weight, but nothing could be further from the truth. The surgery is not a magic wand, but rather a jumping block in the right direction.

Who qualifies for surgery?

Obesity is determined according to the BMI, which is a simple calculation of the person's height and weight. To quality for weight-loss surgery, the patient's BMI must be at least 35 but preferably 40, which is considered morbidly obese. A person with a normal BMI falls within the range of 18.5-24.9, while one is classified as overweight when their BMI is 25-29.9 and obese at 30 or higher. For example, someone who is 175 centimeters, or 5 feet 9 inches, tall would have to fall within 56 to 76 kilograms, or 125 to 168 pounds, to have a normal BMI. In the case of our 175-centimeter example, morbidly obese would weigh in at 123 kilograms or more.

When evaluating a patient several factors are considered in addition to their BMI, including nutrition, weight history, medical conditions, motivation and age. "Patients are not only considered according to their BMI. They also must present other obesity-related health issues to be candidates for a surgery and have worked with a dietician for at six months with little results to qualify for surgery," ifti explained.

Another factor included in the evaluation is psychological status. According to the Mayo Clinic: "Certain mental health conditions may contribute to obesity or make it more difficult for you to maintain the health benefits of gastric bypass surgery. These may include binge-eating disorder, substance abuse, anxiety disorders, major depression, schizophrenia, severe bipolar disorder and issues related to childhood sexual abuse."

The procedures

There are two types of bariatric surgeries: restrictive and malabsorption. Without interrupting the normal digestive process or reducing the absorption of calories and nutrients, restrictive procedures create a small pouch either by stapling off a small section of the stomach, a procedure called a sleeve gastrectomy, or using an adjustable gastric band to restrict a section to limit the amount of food the stomach can hold. In contrast and more invasive, malabsorption procedures, a gastric bypass or a Biliopancreatic Diversion with Duodenal Switch (BPD/DS), divert the flow of bile and pancreatic enzymes away from food thus limiting the digestion and absorption of nutrients and calories by reducing the stomach's size and redirecting the small intestine, which leads to weight loss.

"The most frequently preformed bariatric surgery in both Turkey and the U.S. is the sleeve gastrectomy due to its low risk of complications, the simplicity of the procedure and its high success rate. This procedure only requires a two-night stay in the hospital, and patients can generally return to work within 10 days. Only 3 percent of patients experience side effects following the surgery, the most frequent being anemia and a deficiency in vitamin B12," according to Dr. ifti.

Following surgery, the majority of weight loss is experienced within two years. After the procedure, patients are placed on strict diets starting with only fluids for the first two weeks and slowly working up to normal solids by six to eight weeks post-op. To maintain weight loss, patients are advised to consume around 800 calories a day, and once they reach their goal, go up to the normal 1,200 calories daily. The sleeve gastrectomy has a long-term success rate of around 73% in patients five years after surgery.

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Out of options: When bariatric surgery is the answer - Daily Sabah

Weight loss in itself is a huge challenge but it becomes even more tormenting for new mothers who witness this sudden change in their body. Something similar happened with 33-year-old Tanvi Shah, who realised that she had gained a lot of weight after her pregnancy. Her weight loss quest is an outright inspiration for many others. Read on.Name: Tanvi Shah

Occupation: Tax Consultant

Age: 33 yearsHighest weight recorded: 83 kgs

Weight lost: 25 kgs

Current weight: 58 kgs

Duration it took me to lose weight: 11 months

The turning point: Being overweight was one of the most difficult phases of my life. While I was always a little plump, I weighed 73 kilos when I was pregnant. So, the doctor said that I should try that I do not gain more than 12 kilos during my pregnancy. I touched 88 kilos after the delivery and I had started looking like the mother of 3 kids at the age of 28. I also started suffering knee and heart problems. That was the point, I decided to do something about my weight.

My Breakfast: 4 idlis and 3 egg whitesA glass of pineapple/carrot beetroot juice between breakfast and lunch.

My lunch: 1 bajra roti, a portion of sabzi and salad

Snacks: Any fruit of my choice My Dinner: I make it a point to have my dinner before 6:30 pm in the evening. I usually have oats, upma, idli or sada dosa. I drink lots of water throughout the day. I indulge in: I eat any of my favourite junk food including ice cream.

My workout: I work out 6 days a week. Every morning, I go to the gym for weight training and three times a week, I do Zumba in the evening.

Low-calorie recipes I swear by: Oats upma, it's healthy, low in calories and tasty

Fitness secrets I unveiled: One should never miss the workout sessions for more than three days consecutively. How do I stay motivated? I used to watch videos and read weight loss stories of people to stay motivated.

How do you ensure you dont lose focus? When you start loving the workouts sessions and eating healthily, you will stay right on the path of fitness.

Whats the most difficult part of being overweight? The most heartbreaking aspect of being overweight is that you start looking older than your age Moreover, it becomes a task to get apparels in your size which is of your choice.

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Weight loss story: I lost 25 kilos after my pregnancy and THIS is how I did it! - Times of India

Time jumps have become so ubiquitous on TV, but only NBCs This Is Us manages to make them meaningful since they connect an entire generation of a family. If wed also like to see Pearsons from earlier eras as in long before Jack Pearson (Milo Ventimiglia) is dead examining the future is always risky territory.

This Is Us dared go there on the first episode of this season. Most people tuning in that night were likely confused considering it focused on new characters who happened to have later emotional connections to the Pearsons. One of those was Jack Damon (Blake Stadnik), the blind son of Kate (Chrissy Metz) and Toby (Chris Sullivan), who so happens to be a pop star possibly 25 years in the future.

With these jumps forward, fans now want to see Kate and where she is in life while possibly nearing retirement age.

Most likely, This Is Us crafted things very carefully in not having Kate appear in the future to keep everyone guessing on what shes doing and her health status. Theres every reason to believe she isnt dead, even though the flash-forward did show the other Pearson family members visiting an ailing Rebecca (Mandy Moore) who happens to be bedridden with apparent Alzheimers Disease.

While this is depressing enough, fans have worried because Kate isnt seen there, even though Toby was. At least it proves they stay married, or stayed close. Some evidence suggests they might split eventually in the coming episodes due to increasing tensions about Toby losing weight and Kate gaining more. That, and theyre struggling as new parents of a blind son.

Others think Kate is there in the future, yet it cant be revealed because she might have lost weight as shes fighting to do now this season. Theres even talk Metz would be willing to lose weight perhaps during an off-season so she can play out that story arch of future Kate.

How realistic is this scenario, though? Fans of the show would certainly love seeing it since it would provide at least more light for the future of the Pearsons. Plus, seeing Kate interacting with an adult Jack would make for an emotional sense of closure.

All of the This Is Us cast members have recently revealed they know how the show will wind up when it finally does during Season Six. Then again, perhaps this is tentative just in case the cast is willing to go longer.

In any case, the outcome of the Pearsons is known. We have to wonder if seeing the Pearsons all together during the passing of mother Rebecca will ultimately be the emotional finale knocking everyone over.

Most people probably arent ready to contemplate such an ending. They still seemed to have already set it up as the likeliest scenario. Since this would be two or three years away yet, it gives time for the possibility of Metz doing a surprise weight loss as future Kate.

Then again, analysts point out if she loses weight as herself, it would easily give away what shell look like in the future plot. Perhaps this would be a rare time when This Is Us uses CGI, albeit in a controversial way in making a weight-challenged actor look thin.

As weve already seen with Moores Rebecca, her aging makeup is extraordinary in how accurate it looks. Seeing her look even older and lying in bed unresponsive is a little hard to take emotionally, though.

These aging makeup breakthroughs of recent years makes This Is Us all the more real when they jump ahead. Weve also seen what an older Randall (Sterling K. Brown) looks like, plus a couple of others.

Kate will likely have similar aging applied, regardless of what her weight is. Perhaps well ultimately find out she lost only a little weight while still managing to live a good life.

One thing the show may reflect about real life is those with weight issues usually struggle in gaining, losing, and then gaining it back throughout a lifetime.

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'This Is Us' Fans Think They Know Why We Haven't Seen Kate In the Future (Yet) - Showbiz Cheat Sheet

Combating sudden weight gain can be very challenging if youve uprooted your entire life to start afresh at a new college or job. Even more so, if youve followed a very healthy lifestyle up until the move but now, suddenly, are a caffeine-dependent life form who eats anything and everything.

22-year-old Mrinal Kumar tells us that he started gaining while he was in the 12th grade due to late-night binging and couldnt breakaway from the habit even after moving cities for college. I gained 10 kgs when I was in 12th grade due to late night binging during exams. Soon after, I moved away for college and ended up gaining another 12 kgs, he says. My lifestyle has become very horrible. I used to get disgusted by my own unhealthy choices.

During this duration, I had transformed from being a healthy and fit teen to an obese person who couldnt even climb a flight of stairs without wheezing. I remember this one time when I was hanging out with friends of my own age, and someone confused me as one of my friend's older brother and even someones father this one time. Instances like these broke my heart but I wasnt going to let them define me or be stuck in this form forever.

There was also this other time when I was playing football with my friends and they challenged me to do one single push-up, which is actually not that difficult. But, I just couldnt do it. It made me feel very weak and unhealthy. I started to lose confidence in myself and would even shy away from being in pictures.

Looking back at it now, I realise that I felt ashamed of myself as staying in a hostel (for college) and eating junk food, day in and out, had made me obese. And even though I knew that the junk food was making me gain weight, Id still find comfort in it and eat a ton more to make myself feel better.

But beyond a point, my self-awareness made me realise that something had to be done or else it will be too late. So, in the beginning of this year, I gathered all my courage and decided to devise a plan to lose weight. I felt that if I will not come to my own rescue then no one will be able to help me as well. Also, two of my best friends have recently also transformed themselves from being overweight to being fit. I felt that if they could do it then what's stopping me? I can also do it!"

I weighed 95 kgs when I embarked on my weight loss journey. By following the below weight loss plan for 7 months, I was able to 21 kgs and trim to a healthy 74 kgs."

The first thing I did was - changed my eating habits and join a gym. I also changed my mindset from being a victim of obesity to that of someone who is willing to take action for a better future and life. Initially, the results were not visible as I was not following a strict diet and was also allowing myself a few cheat meals every now and then. I managed to shed a couple of kilos but it didnt feel right as I was indulging in a lot of cardio and expecting different results.

To tackle this issue, I enlisted the services of a personal trainer from the gym. The trainer charted out a proper meal plan for me and also an exercise regime that followed religiously. Slowly but surely, I started seeing changes in my body and with each dropping kilo I was further motivated to burn more fat. By this point, I refused junk food and aerated drinks all together, and only followed the below weight loss diet plan.

Pre-workout meal: A cup of black coffee and 1 banana

Post-workout meal: 4 egg whites and 1 whole egg

Breakfast: Boiled veggies + 50 grams of paneer

Lunch: 1 roti + 3 egg whites with sauce or ketchup as per taste

Snack: A cup of green tea and 1 apple

Dinner: 100 gms of boiled chicken + 1 cucumber/carrot

I tried to not eat anything post 8 pm in the night and drink at least 4 litres of water each day. Also during this time, no food from any restaurant was allowed and salt intake was limited to minimum to lose water weight.

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

My weight loss workout regime was very rigorous 6 days/week routine. As per this routine, I did cardio everyday, alternating between 30-40 minutes of HIIT, running and cross trainer, post weight training. For weight training, each set had a break of up to 1 min and there was a break of 2-3 minutes between each exercise. I also did 10 minutes of stretching before and after the workout. This the plan that I followed:

Monday: Chest day

Push-ups

Incline bench dumbbell press

Flat bench dumbbell press

Decline dumbbell press

Pec fly

Incline bench

Dumbbell fly

Decline plate press

Tuesday: Back

Close grip pull ups

Seated Rows

Hyperextensions

Face pulls

One arm row

Lateral pulldown

Rear delt laterals

Wednesdays: Arms

Close grip pull-ups

Standing dumbbell curls

Standing hammer curls/Cable rope

Hammer curls

EZ bar preacher curls

Overhead tricep extension

Tricep pushdown

Tricep dips

Thursday: Shoulders

Seated overhead dumbbell press

Plate press out

Lateral raises

Shrugs

Machine shoulder (military) press

Side raises

Fridays: Legs

Free squats

Goblet squats

Sumo squats/Barbell squats

Deadlifts

Weighted walking lunges

Leg curl/extension

Calf raises

Saturdays: Cardio

Jogging - 20 minutes

Cross trainer - 30 minutes

Spin cycling - 12 minutes

Leg raises

Sit ups

Planks

Skipping

QUICK READ: The best cardio machine for every type of workout

Sundays were usually classified as rest days but Id still try to get some exercise in the form of swimming or football.

Currently, I am maintaining my weight by counting the number of calories in my diet and the kind of calories too. I also go to the gym everyday and try to maintain a healthy lifestyle overall.

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

According to me, the most difficult exercise on this path is to leave the comfort of their house/workplace and enter the gym. I feel that if someone goes to the gym, half the battle is won right there. Anyone who wants to lose weight must also sacrifice the short term gratification achieved from junk food for the long term reduction of weight. It will take an immense amount of hard work and willpower but you must love yourself enough to know what is good for your body!

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 21 kgs after not being able to do a single push-up - GQ India - What a man's got to do

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