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Theres only one thing that can really and truly kickstart your journey to fitness. Determination.

If you are determined to lose weight, lift heavy, eat well and live healthy, nothing can stop you. 20-year-old Abhijeet Kumar tell us that at his heaviest he weighed a whopping 92 kgs and was completely stunned when he saw this number flash on the weighing scale. Then and there, like literally in that very moment, I decided that I need to transform myself. I wanted to see a different version of myself the version I had dreamt of, he says.

What was this version? Id always dreamt of building a slender and athletic physique but lacked the motivation to do so until that moment as my body had always favoured the heavier end of the weighing scale for so many years now, he adds. But, I knew I had to pull my socks up and do whatever I can in my power to not just bring my weight down but also get a step closer to my dream, he explains before spilling the beans on the weight loss plan that helped me lose 18 kgs.

I commenced on my weight loss journey by focusing on one main principle a clean diet plan. I started researching a lot about calories and macros and also made YouTube my best friend as I didn't hire any trainer for personal training during the phase."

QUICK READ: How to lose weight by calculating your macronutrients right

"Soon, I came to the conclusion that weight loss is a game of calories and food choices and decided to give the calorie deficit diet plan a chance to bring about a change in my physique."

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 Abhijeets calorie requirements, he resorted to the below home-cooked diet plan. I ate whatever healthy options were available, keeping in mind my calorie intake. My diet routine also kept changing as per my bodys needs but this is a general layout of what Ive been eating for the last six months:

Breakfast: 2 whole boiled eggs with 1 tbsp of peanut butter and 2 slices of brown bread OR oatmeal with fruit

Mid-day snack: An Apple

Lunch: Rice/2 chapatis with a big plate of salad, dal or rajma or white chana as per availability and any seasonal vegetables

Evening snack (Pre-workout): A cup of black coffee

Dinner (Post-workout): 300 gms boiled chicken or 10 egg whites with 2 slices of brown bread (toasted with ghee) and veggies

Post-dinner: A glass of milk before sleeping (sometimes)

I mostly focused on eating clean and eating in limit. I gave up on sugar, biscuits, chips and other processed items as well to not cross my calorie limit.

The next step now was to join a gym and focus on the correct form of exercises, elaborates Abhijeet. I learned every single thing from the Internet, even the exercises.

My weight loss workout regime comprised cardio and strength training exercises.

Chest:

1

2

Flat bench press (3 sets of 15 reps) with incline dumbbell flyes as a superset (3 sets of 15 reps)

3

Decline Dumbbell press (3 sets of 15 reps) with flat dumbbell flies as a superset (3 sets of 15 reps)

4

Inclined bench press (3 sets of 15 reps) with pec-deck as a superset (3 sets of 15 reps)

5

Cable crossover (3 sets of 12 to 15 reps) with dips as a superset

6

Death set: 50 pushups in one go

Cardio:

Running for 20 mins on an inclined treadmill

Back:

1

Pull-ups (4 sets of 10 to 12 reps)

2

Bent rows with the barbell (4 sets of 8-10 reps)

3

Lat Pulldown (3 sets of 15 reps)

4

Close grip lat pulldown(3 sets of 15 reps)

5

6

Single-arm dumbbell rows(2 sets of 15 reps)

Abs:

3 sets of -

1

2

3

4)Hanging knee Raise (20)

Biceps exercises are done with supersets of triceps

1

Barbell curl (3 sets of 15 reps) superset Skull crusher (3 sets of 15 reps)

2

Dumbbell curls(3 sets of 15 reps) superset Triceps pushdown(3 sets of 15 reps)

3

Preachers curl(3 sets of 15 reps) superset Dumbbell Extension(3 sets of 15 reps)

4

Hammer curls (3 sets of 15 reps) superset Triceps rope pushdown(3 sets of 15 reps)

5

Death set - Narrow grip Push-ups (50)

1

Overhead front press with the overhead back press as a superset (3 sets of 15 reps)

2

Dumbbell press (4 sets of 12 to 15)

3

Front Raise (3 sets of 15 reps)

4

Side Raise(3 sets of 15 reps)

5

Barbell shrugs(4 sets of 15 reps)

Abs:

Same as above

Legs:

1

Squats (5 sets of 10 to 15 reps)

2

Leg Extension (3 sets of 15 reps) both front and back.

3

Sumo squats (3 sets of 15 reps)

4

Leg Press (3 sets of 25 reps)

5

Calves (3 sets of 15 reps) both seated and standing

Cardio:

Running (15 mins)

I keep on tracking my macros and also focusing on my workouts to maintain my new weight. A day without the gym feels like I have missed something very important today.

I have always believed in hard work and passion towards your goals. You just need to follow a strict diet plan and everything else will be on your side. I always remembered why I started when I got demotivated. It was me versus me every single day at the gym. Keep hustling and you will see the results. Three months from now you will be proud of yourself for getting out of your comfort zone.

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 in 6 months like this guy who lost 18 kgs without hiring a personal trainer or a dietician - GQ India - What a man's got to do

If a craving for something sweet typically means devouring a candy bar, sleeve-full of cookies, or a tubful of ice cream, healthy sweet snacks might sound like an oxymoron. The good news: You can indulge in the sweeter things in life without totally abandoning your healthy-ish lifestyle.

Rather than reaching for highly-processed, sugar-loaded foods every time you crave something sweet, update your snacks arsenal. A sweet, healthy snack is one with ingredients we can recognize from nature, says Kristin Koskinen, R.D.N. That means fresh, frozen, or dried fruit, dark chocolate, smoothies, and treats made with whole foods like nuts, seeds, dates, and coconut, she says.

Make this tweak, and youre not only cutting down on the not-so-healthy stuff (additives, preservatives, and added sugars), but youre also nourishing your body with vitamins and minerals, filling fiber and protein, and healthy fats, which will help quell hunger pangs until your next meal.

Check in with yourself: Are you actually hungry or just in the mood to visit the office vending machine? Make your snacks purposeful and dont graze, as that might turn your healthy snack into a meal, says Sarah Pflugradt, R.D., author of You Get One Body.

Schedule in sweet snacks: Ideally, snacks bridge the gap between meals, keeping your blood sugar in check and your energy and mood up all day long. If you know theres going to be over four hours between meals (for most of us, thats the lunch-to-dinner stretch), plan for a snack to avoid getting hangry or overeating in the evening, suggests Liz Wyosnick, a Seattle-based R.D. and owner of the private practice Equilibriyum.

Remember your macros: A healthy snack is basically like a miniature meal, says Beth Auguste, a Philadelphia-based registered dietitian and womens fitness specialist. That means for every 100 calories, there should be about 3 grams of fat, 8 to 10 grams of protein, and 8 to 10 grams of carbohydrates. Make sure to include some fiber, too (3 to 10 grams) to help slow your digestion and the release of sugar into your bloodstream. With this combination, youll have a steady supply of energy as opposed to the sugar spike and crash that comes with sweet snacks.

Consider your calorie count: Depending on your lifestyle and size, a reasonable calorie range for snacks is around 200 to 300 calories. A simple rule of thumb: 100 calories will sustain you for about 1 hour, says Wyosnick.

Minimize added sugars: Research links added sugars (a.k.a. sugars not naturally found in food) to weight gain, obesity, type 2 diabetes, and heart diseasewhich is why the Centers for Disease Control & Prevention (CDC) recommends you limit your intake to less than 10 percent of your daily calories (or no more than 6 added teaspoons per day). If youre reaching for a pre-packaged snack, look out for sneaky sugars on the ingredients label like organic cane juice, corn sweetener, corn syrup, fructose, lactose, maltose, molasses, and malt syrup.

Tame your sweet tooth: Sugar can be addictive as more sweet-tasting foods might fuel cravings for more, per a recent review in Frontiers and Psychology. In light of this, try to balance your intake of sweet treats with some savory snacks, too, suggests Wyosnick.

Next time your sweet tooth calls, reach for a wholesome snack thats naturally sweet and satiating. Here, 30 healthy options that fit the bill:

1Dark chocolate and almonds

If youre craving chocolate, theres no need to avoid the candy aisle. Just opt for a bar thats at least 70 percent dark chocolate, which is rich in antioxidant phytonutrients called flavonoids that may help improve your heart health and support weight loss, per a recent article in the Journal of Nutritional Science.

Hu Kitchen and Lilys Dark Chocolate check off all the boxes, says Tamar Samuels, R.D., owner of All Great Nutrition. Break off a piece and enjoy it with a handful of almonds, a great source of plant-based protein, vitamin E, calcium, and magnesium for a satisfying, healthy snack.

RELATED: 13 Healthiest Dark Chocolate Bars You Can Eat

2Greek yogurt parfait

For a quick and nutritious treat you can enjoy just about anywhere, reach for a Mason jar and layer in your favorite granola, Greek yogurt with a swirl of honey, and chunks of kiwi, suggests Koskinen.

Fun fact: A single kiwi fruit provides over 100% of your daily value of vitamin C, which helps support a strong immune system.

RELATED: 14 Foods With More Vitamin C Than an Orange

3Peanut butter chocolate chip energy bites

Next time youre craving chocolate chip cookie dough, reach for the perfect 190-calorie bite of carbs, protein, and healthy fats, suggests Danielle Allen, a Massachusetts-based registered dietitian.

To make a batch of 12 energy bites, mix together cup of peanut butter (or your nut butter of choice), cup of semi-sweet chocolate chips, 1 cup of old-fashioned oats, cup of ground flax seeds, and 2 tablespoons of honey. Refrigerate them for about 15 to 30 minutes, roll them up, and theyre good for up to a week in the fridge.

4Sliced apple with cheese

5Figs with goat cheese

Another classic but slightly more luxurious combo: figs with goat cheese. Wash and slice fresh figs, cut them in half, smear them with goat cheese, and drizzle with honey.

6Chia pudding

Tiny little powerhouses, chia seeds are packed with fiber and provide some protein as well. A favorite for meal preppers, chia pudding makes for a delicious sweet snack.

To make it, whisk together 1 cup of milk (any type!) and a swirl of honey, then mix in 2 tablespoons of chia seeds. Let it chill for about 20 minutes or soak overnight, then enjoy. Mix it up with different fruit and nut toppings, like mixed berries and walnuts or apricots and almonds.

7Avocado chocolate mousse

Made with heavy cream, whipped cream, and a load of added sugar, traditional chocolate mousse is sure to weigh you down and spike your blood sugar, says Wyosnick.

Your fix: Make avocado chocolate mousse with 1 avocado (which is high in fiber and heart-healthy fats), cup of honey, cup of unsweetened cocoa powder, 2 tablespoons of unsweetened almond milk, a teaspoon of vanilla extract, and a pinch of salt. Top it off with fresh berries and a sprinkle of nuts.

8Trail mix

In the healthy snacks department, trail mix often gets a bad rep as it can be high in calories, especially if youre grazing on a mix with yogurt-covered nuts and seeds or candy. However, if you stick to a small handful with fruits, nuts, and seeds, trail mix can make for a satiating, salty-sweet snack.

To make your own, mix together cup each of roasted almonds and peanuts, cup each of raw sunflower seeds, pumpkin seeds, unsweetened dried cranberries, and semi-sweet chocolate chips, 1 cup of plain popcorn, teaspoon of sea salt, teaspoon of cinnamon, and a pinch of nutmeg, suggests Allen.

9Coconut cashew energy bites

10Dark chocolate-dipped frozen bananas

If youve got a hankering for something cool and sweet, try these. Peel bananas, insert popsicle sticks into them, and melt 70 percent cacao or greater chocolate chips in a double boiler. Dip, freeze, and enjoy.

An easier option: Simply slice the bananas into wheels and drizzle with chocolate. Paired with antioxidant-rich dark chocolate and filled with vitamins C and B-6, fiber, and potassium, frozen bananas make for a delicious and nutritious treat.

11Ants on a log

High in protein, healthy fats, and antioxidants, the classic childhood snack is dietitian-approved. For a grown-up twist, fill each celery stick with your favorite nut or seed butter, then sprinkle in a few dark chocolate chips (to reap the most health benefits, remember to opt for 70% cacao or greater), says Koskinen.

12Stuffed dates

High in natural sugars, dried dates taste like natures caramel, says Kristina Cooke, a private-practice registered dietitian specializing in diabetes and weight management. For a decadent treat, remove the pit of the date and stuff it with a teaspoon of nut or seed butter. As dried dates are super sugary, stick to one to two dates per snack, suggests Cooke.

13Unicorn bark

This frozen treat will wow your whole household, especially if youve got a unicorn-lover under your roof. What to do: Prep a cup of strawberries, mango, and blueberries in separate, microwave-safe bowls. Microwave each for about 1 minute. In a blender, separately blend each cup of fruit with 1 cup of plain, 0% Greek yogurt and a pinch of stevia if youd like.

On a lined baking sheet, add large dollops of each colored yogurt and use a spoon to swirl the colors together. Top with coconut flakes, freeze, break into pieces, and enjoy. With Greek yogurt and fruit as the base, unicorn bark provides protein, fiber, antioxidants, and nutrients like vitamin C to keep your skin healthy and glowing, says Cooke.

14Raspberries and cottage cheese

If good ol cottage cheese seems like an un-fun diet food to you, prepare to become a fan. Simply mix together cup of cottage cheese with 1 cup of raspberries and a drizzle of honey to sweeten it up.

With 13 grams of protein in the cottage cheese and 8 grams of fiber in the raspberries, youre sure to stay full on this snack, says Pflugradt.

15Chocolate protein smoothie

For a supercharged, workout-friendly snack, blend together a scoop of chocolate protein powder, a handful of strawberries and spinach (a vitamin C and iron-rich combo which increases iron absorption), and a tablespoon of flaxseeds or chia seeds (a great source of omega-3 fatty acids which support heart health).

Pro tip: To cut down on the chalkiness and give it a more milkshake-like consistency, use a frozen banana instead of ice, says Lee Cotton, R.D.N.

RELATED: 15 High-Protein Smoothies That Will Keep You Full

16Frozen grapes

If you can never seem to eat fresh fruit fast enough, this snack is for you. Wash and dry grapes, place them in an airtight container, and pop them into the freezer.

After theyve frozen, serve them with your favorite nuts or seeds like almonds or pistachios for an added dose of filling healthy fats, suggests Koskinen.

17Fruit-topped rice cakes

Rice cakes are, arguably, pretty boring. But heres how to make them beautiful and delicious: Top 2 rice cakes with a mix of cup ricotta and 1 teaspoon of apricot preserves. Top that with a cup of apple slices and cup of blueberries.

With the fiber in the fruit plus the fat in ricotta, youre sure to be satiated, says Julie Cunningham, a registered dietitian and diabetes care and education specialist.

18Sweet and savory jerky

19Chocolate tahini toast

If you cant say no to Nutella, try a chocolate tahini spread like this one from Soom Foods, suggests Auguste. With heart-healthy fats, half the saturated fat, a third of the sugar, and two times the protein, this spread makes for a great alternative. Spread it on whole grain toast for a sweet, well-balanced snack.

20Frozen prunes

For another freezer-friendly pick, consider frozen prunes. Theyre my favorite healthy sweet snackI keep a big bag of them in my freezer and take out 3 or 4 after lunch every day, says Lauren Harris-Pincus, R.D., owner of Nutrition Starring You.

Famous for their fiber and sorbitol content (both of which are natural laxatives), prunes also deliver potassium, magnesium, vitamin K, and polyphenols, which can help support healthy bones.

22Berry vanilla smoothie

What could be better than fresh berries and cream? For a healthier, portable version of the classic snack, blend together cup of Greek yogurt, 1 cup of frozen blueberries, 1 cup of baby spinach, a cup of grape juice, 1 teaspoon of vanilla extract, and a drizzle of honey or maple syrup, says Koskinen.

RELATED: 30 Best Smoothie Recipes of All Time

23Baked apples

Rather than loading up on apple crisp or pie, keep it simple with baked apples. Set your oven to 375 degrees Fahrenheit, then quarter and core an apple. Toss the pieces in 1 teaspoon of coconut oil and a dash of cinnamon, then bake for 30 minutes.

For an added crunch and filling healthy fats, top it with a sprinkle of walnuts, suggests Micah Siva, a registered dietitian, chef, and creator of NutritionXKitchen.

24Chocolate almond raspberry smoothie

This chocolatey-sweet smoothie provides 45% of the calcium you need per day in one pour. What to do: Blend together 1 cup of unsweetened chocolate almond milk, a banana, a cup of raspberries (fresh or frozen is fine), 1 tablespoon of almond butter, 1 tablespoon of chia seeds, and a handful of ice cubes. Garnish with some cinnamon, and youre good to go, says Bonnie Taub-Dix, R.D., author of Read It Before You Eat It.

25Sweet and salty popcorn

Low in calories yet high in fiber, popcorn makes for a surprisingly filling snack. This time, though, skip the butter and salt to highlight its sweet side. Toss 1 cups of popcorn with a tablespoon of dark chocolate chips and almonds for a sweet and healthy snack that checks off all of the boxes, says Siva.

26No-bake almond cookies

With just five ingredients and zero added sugars, these teensy cookies from Eating Bird Food are adorable, easy to make, and delicious.

What to do: Mix together raw or unsalted roasted almonds, pitted and chopped dates, almond butter, cacao nibs, and vanilla extract. Simply form the dough into your cookie-sized bites and enjoy! (Find the full recipe here.)

27Chocolatey Greek yogurt

Tired of same-old, same-old Greek yogurt? Heres your fix: Add a teaspoon of cocoa powder and top it with fresh berries for a sweet treat that will satisfy your cravings, says Siva.

28Mandarin oranges and Greek yogurt

Another delectable twist: Peel a mandarin orange and add the slices to your Greek yogurt for a creamy, dreamsicle-like flavor. The probiotic-filled yogurt and vitamin C-rich oranges provide a sweet snack that helps support your immune health, says Cotton.

RELATED: 8 Best Probiotic Foods for Gut Health

29Dessert hummus with strawberries

Hummus is not just for carrot and celery sticks anymore. Just last week, I discovered pumpkin spice, chocolate, and cake-batter flavors right in my grocery store, says Auguste. To DIY dessert hummus, blend a can of chickpeas, add a swirl of honey, and mix in some cocoa powder, peanut butter, or even chocolate chips. Dip in strawberries for a filling snack high in protein, healthy fats, and fiber.

30Ice cream

Yep, homemade, healthy-ish ice cream is definitely a thing. The secret? Super-ripe bananas. Peel and freeze a few, then throw them into your blender with some peanut butter. Add a pinch of cinnamon and vanilla extract, blend until ultra-creamy and smooth, then top a bowlful with roasted peanuts for that ice cream shop finishing touch. Find the recipe at Pinch of Yum.

Read the rest here:
30 Healthy Sweet Snack Ideas to Satisfy Cravings, According to RDs - Prevention.com

Good Morning America weekly contributor Tory Johnson is known for her regular Deals and Steals segment, offering viewers the latest top products at bargain prices. Fans may not realize that Johnson attained a major achievement not too long ago, making a major shift in her mind and health.

Johnson made the decision to embark on a weight-loss journey after having a talk with her boss that she took as having an underlying message. One of my bosses told me my clothes didnt do me justice, and she wanted to send me to a stylist, Johnson told Glamour in 2013. She never used the words fat or lose weight, but I interpreted her words to mean lose weight or lose your job.'

While Johnsons boss has said that was not her intent, the GMA contributor decided to take action. She insists my role was never in jeopardy, Johnson said. The chat changed my life, and Im forever grateful. After being fat forever, I lost 62 pounds in one year.

In her book The Shift: How I Finally Lost Weight and Discovered a Happier Life, Johnson described the literal shift in her mindset after that discussion with her boss. My whole life, Ive rotated through fad diets and seesawed between denial and acceptance, and now I feel the seeds of an unfamiliar emotion, at least when it comes to weight loss: determination, she wrote. Twelve hours earlier, I thought Id be crying myself to sleep. Instead, I am surprised to find I actually feel a tiny tinge of excitement.I can do this,I think.This time can be different.

Johnson believes that you have to be completely prepared to forge ahead on the road to losing weight, making determination your guide. You cant begin this journey until youre ready really ready. You have to choose: preference or priority, she wrote in her book. My preference, hands down, is to eat whatever I want But my priority is to lose a lot of weight, and that must always trump my food preference. When it comes down to it, the question is, what is your priority? And what are you willing to forgo to achieve it?

According to Glamour, Johnson has a list of dos and donts that she swears by:

After one year of starting her new meal plan, Johnson lost 62 pounds. The married mom of twins relished the accomplishment while realizing the battle will never completely be over. It hasnt always been easy saying no to my favorite foods, but its all been doable. Im not finished with this journey I dont think I ever will be, she wrote.

Despite the challenges, Johnson is staying on her road to wellness and even wrote a follow-up book Shift for Good: How I Figured It Out and Feel Better Than Ever.The GMA star is grateful for the benefits her commitment has reaped.

Im happier and healthier. On the simple side, I have far more clothing choices and I dont leave dressing rooms empty-handed because nothing fits, Johnson shared. On the serious side, I avoided the doctor for more than 10 years because I didnt want a lecture about my weight. I finally had a physical and my first mammogram. Nothing feels better than hearing the doctor say, Youre healthy!'

Johnson encourages those who want to lose weight to take the step and be patient with themselves and the process. The past doesnt have to define your future. You can change your mind for a happier, healthier, better life, she said. Its not easy, nor does it happen overnight. But with patience andperseverance, you can make big things happen. My shift is living proof of that.

Read the original:
What Motivated 'Good Morning America's' Tory Johnson To Lose 62 Pounds - Showbiz Cheat Sheet

Weight loss isn't an overnight journey and requires you to make many changes to get fitter. You also require constant motivation and discipline. However, once you get to the shape you desire, there is nothing like going back. Here is one such personal account which will motivate you to lose weight faster. Know how this 26-year-old ditched the flab and lost a whopping 20 kilos in a year's time!Name: Shubhashish Sharma

Occupation: Working Professional

Age: 26Height: 172 cm

City: Delhi

Highest weight recorded: 94 kilos

Weight lost: 20 kilos

Duration it took me to lose weight: 13 months

The turning point: I was at a friend's wedding last year and some of my friends thought it would be funny to mock me for my weight. And while something like this typically has a negative impact on a person, it opened doors for me to really want my life to be better. It made me realize that I need to put my health first and lose all the extra weight. After reading a lot of articles on the internet, I started gaining knowledge about exercise and nutrition. To cut the long story short, I not only lost around 20kg of fat over a period of 13 months but also added around 15kg of lean muscle mass.

My breakfast: Breakfast should be rich in protein so I like to have something like oatmeal (2 cups) along with 4 boiled egg whites.

My lunch: 200gm grill paneer with minimal oil along with a large salad bowl I usually have something like paneer or tofu (200 grams) made in minimal oil with a cup of brown rice and a large serving of fresh salad. My focus is on high protein intake and minimal-carb consumption.

My dinner: For dinner, I have 200 grams of chicken breast with two cups of brown rice and yogurt (300 grams). When I do get to cheat on my diet, I like to have ice-cream. I also ensure that I drink 2-3 liters of water every day.

Pre-workout meal: A cup of black coffee with 2 bananas.Post-workout meal: One scoop of whey protein concentrate.

My workout: I religiously work out at the gym, six days a week. My routine involves weight training along with some form of cardio. Here is a low-down:

Monday: Legs, calves, absTuesday : Chest & shoulders + 20 min cardioWednesday: ArmsThursday: Lower back, hamstrings&abs +20min cardioFriday: Upper back & calves

Go here to read the rest:
Weight loss: How this guy lost 20 kilos in a year and turned into a fitness enthusiast! - Times of India

You are what you eat and if you keep eating junk or calorie-rich foods, that target weight loss goal you have in your mind or that next-to-impossible physique you are aspiring to build, will never manifest.

Eating clean is the first step of any weight loss diet or plan. 30-year-old Abhilash Sabat tells us that at his highest he weighed 96 kgs and was able to trim to a slim 60 kgs by eliminating three things from his regular diet plan along with replacing fatty foods and junk with super-healthy (and also tasty) alternatives. How did he go about it? By eliminating all things white from his diet. Confused? Well let him explain.

For as long as I can remember, I was chubby! During my graduation, I weighed around 85 kgs but by the time I finished my post graduation, I weighed a massive 96 kgs. Not only was I physically very unfit during this phase but I was also very under-confident. I couldn't talk confidently in front of an audience as Id always get too conscious of my appearance, he says. My friends had also nicknamed me mote (fat) and would only address me by this name. It was disheartening to hear the same thing over and over again. But, the real cherry on the top was that my own mother didn't believe that I could be fit. She told me,"you have always been kind of fat and it is almost impossible for you to be slim at this point." This one statement turned my life around, he adds. That very day I made a commitment to myself that I'd lose weight and gain confidence!

I began my weight loss journey by reading and researching online about some of the best ways to lose weight and found this one article that stated that you can start losing weight by eating healthy and eliminating all things white from your diet, which constituted of sugar, rice and maida. My initial plan was to just curb my intake of street and junk food but the more I read about the side effects of sugar, rice and maida, the more I understood the concept of healthy eating better. Consequently, I charted the below weight loss plan to help me shed weight.

Breakfast: A bowl of cooked sprouts

Lunch: A couple of bananas or apples

Evening snacks: A bowl of oatmeal or soup

Dinner: A glass of cold milk (cow's milk)

I also made sure that I didn't eat anything deep fried. I was very fond of Maggi and any and every form packaged food but I completely stopped consuming these two food groups as well. And, to curb any unsolicited hunger pangs, Id have either grapes or munch on seasonal fruits.

Abhilash elaborates that by just following this diet plan for 6 months (plus indulging in a cheat meal on Sundays) he was able to lose 12 kgs. Post the initial weight loss, I started working out at home to tone my loose skin.

After losing a drastic amount of weight, I started focusing on toning my body. I started with a very basic workout routine that anyone can also do at home. This routine comprised push ups, crunches and lifting weights for about 15 minutes daily.

After following this basic home workout routine for a couple of months, I started working out twice a day, for about 25 minutes. The below exercises made up this routine:

20 Pushups

20 High Planks

20 Squats

20 Knee Grab Sit Ups

25 Cross Body Hammer Curl

20 Dumbbell Scaption(s)

25 Lateral Raises

25 Overhead Raises

25 Alternated Biceps Curls

25 Shoulder Presses

15 Lying Chest Fly(s)

ALSO READ: How to workout 12 times a week and still lead a semi-normal life

"This has been a challenge, but, I have been able to maintain my weight by exercising portion control. One of my MBA faculties once told me that "one should eat breakfast like a king and dinner like a beggar." I started following this and its proven to be very helpful. Whatever you eat, just make sure that you eat it in small volumes. I still follow my breakfast routine. I find it extremely tasty these days and have also gotten used to it. I have brown rice occasionally and I avoid anything with sugar or oil in it. I also make sure that I don't skip my workout routine. It keeps me motivated and in shape.

Don't give up in the middle of your hard work. Sooner or later, you'll get your reward. Keep striving forward. When people will notice your hard work, it'll make you feel amazingly beautiful. Also, your body gets even healthier once you are in the perfect shape. I have had an amazing journey transforming from 42 inches waist to just 30 inches, I'm sure someday you'll have a story to share with the world too.

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 36 kgs by eliminating these three things from his diet - GQ India - What a man's got to do

Mushroom (representational image Photo Credits: Pixabay)

Weight loss is less about losing inches but about getting rid of unhealthy fats without compromising with the rest of your health. Not just a healthy diet but also a fat-burning exercise regimen and good mental health and lead to an overall healthy weight loss. When it comes to diet, experts always recommend a balanced diet that includes homemade foods and organically grown natural foods that are rich in fibre, proteins and healthy fat. Various natural ingredients that are known to be great for weight loss. Mushrooms are known to help weight loss big time and amongst the species,Shiitake Mushrooms have amazing weight loss benefits.

Mushrooms, in general, are known to be great for weight loss. Not only are they low in calories but also very high in antioxidants. Mushrooms have more health benefits than just weight loss. They have cancer-fighting properties and are also rich in protein and fibre that are a must to lose weight. Shiitake Mushrooms are a delicious way of losing weight. This nutritious form of mushrooms are very low in calories, almost as few as 10 calories in half a cup. Shiitake Mushrooms also almost contains no fat while being a great source of dietary fibre, potassium, selenium, riboflavin, thiamine, folic acid, vitamin B6 and zinc.Weight Loss Tip of the Week: How to Use Desi Ghee to Lose Weight.

How To Use Shiitake Mushrooms For Weight Loss [Watch Video]:

You can make delicious dishes using shiitake mushrooms. You can make soups or even make pickles out of it. However, if you want to consume this kind of mushroom with an intention of losing weight, do not use excessive oil, salt or sugar to destroy the fat-burning composition of this kind of mushroom. Not just weight loss shiitake mushrooms are known to be extremely delicious while being having notable health properties such as the ability to boost immunity, aid gut health, help fight cancer, and also support heart health.

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Weight Loss Tip of the Week: How to Use Shiitake Mushrooms to Lose Weight (Watch Video) - LatestLY

Jamie Oliver is the TV chef who has fronted shows including Jamies 30-Minute Meals and The Naked Chef. He has focused on creating healthy and balanced meals throughout his career. The chef has also lost two stone of his own by changing his diet - what did he eat?

Speaking to Radio Times, he said: I pushed meat down, pushed veggie up, got more sleep and more movement.

Although he did not cut meat out completely, he explained swapping it for more vegetables helped him slim.

Eating meals full of vegetables and low in meat is clearly important to the chef and he recently released his vegetarian cookbook, Veg.

As well as well as changing meat for vegetables, he started adding more nuts into his plan.

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He added: They make you half as likely to have a heart attack. Feed them to your kids as well.

Many people will snack on nuts as a healthy snack option, according to Heathline.com.

The website said: Though theyre usually high in fat, the fat they contain is a healthy type. They're also good sources of fibre and protein.

Many studies have shown that nuts provide various health benefits especially in regards to reducing heart disease risk factors.

Jamie didnt just change his eating habits when trying to get in shape and he said regular exercise and sleeping well helped him stay slim.

The popular chef also cut back on the amount of alcohol he would have and ditched it completely during the week.

Your average Brit drinks booze. Im not telling you what to do, but my rhythm now is only to drink at the weekend, he said.

Its about a consciousness and knowing youre doing something and being more mindful.

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Jamie Oliver weight loss: TV chef ditched one food to shed an astounding two stone - Express.co.uk

What are some of the ways you can consume 100 calories? You can eat a container of low-fat yogurt, a piece of grilled chicken, a few French fries or a couple of bites of a chocolate bar. They all add up to 100 calories. But nutritionally, are they the same?

Of course not. Fact is, calories dont measure the nutritional value of food.

Think about all the ways you can consume calories. Some are healthy, and some are not. So a weight-loss program cant really just be about calories, says WW Canada (formerly Weight Watchers Canada) general manager Kevin OBrien. What weve come to understand is that calories are important, but so is satiation what will help you feel full. Are you eating foods that are nutrient dense so you stay strong and healthy without lots of peaks and valleys throughout your day? A well-designed program will track calories but also help you make food decisions that are nutritionally sound and help you feel full.

WWs new weight-loss program myWW uses the SmartPoints system, taking complex nutritional data and boiling it down to a simple, easy-to-understand number which is called the SmartPoints value. Every food and beverage is assigned a SmartPoints value, using calories as the baseline, says Camille Llosa, WW Canadas content marketing manager. Sugar and saturated fat increases the SmartPoint value of a food; protein lowers it.

Foods are assigned a number and depending on the myWW program plan, individuals are given a SmartPoints allowance each day and week. Foods lower in SmartPoints are often more satiating, helping you feel fuller for longer, which is an important issue when trying to lose weight.

SmartPoints have added advantages for dining out. While eating at home ensures youre making the right food choices to stay within your eating plan, its not reasonable to expect you wont be eating out occasionally. Assigning foods you eat in restaurants SmartPoints values is a relatively easy way to manage your weight-loss plan when dining out. Another way to optimize success is by planning ahead.

Here are some tips for planning for your restaurant meals:

1. Look at the menu online ahead of time. Establish a plan for what youll order and pre-track SmartPoints on your app.

2. Decide if you plan to use any weekly SmartPoints for a special dessert or drink while youre out.

3. Ask the server for details if you need more information about how your meal is being prepared.

4. Be creative about requesting special changes to your menu choices swapping out one side for another or ordering an appetizer instead of a full-size meal.

5. Reflect about how you did afterwards. Appreciate the hurdles you overcame and think about how you may do some things differently next time.

6. Check in with others on Connect or tips and ideas from other WW members.

Remember that eating in restaurants can pose challenges but it doesnt have to be difficult.

The beautiful thing about restaurant meals is that a few small edits to a meal can greatly increase how healthy that meal is. For example, skipping the French fries and adding an extra vegetable is an easy swap. And compared to going to a party, its a whole lot easier to plan ahead and stick to your plan at a restaurant, explains OBrien. And remember, you dont have to feel deprived, or guilty. Put it in the context of an overall healthy-eating approach. Its about finding that same balance in restaurants.

Disclaimer Produced on behalf of participating advertiser(s). Content was subject to advertiser approval and no Torstar newsroom was involved in its creation.

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Counting calories is not the smartest (or easiest) way to lose weight - Toronto Star

With all the countless internet write-ups, TV talk shows and magazine articles about it, youd think everyone of us would have it figured out by now. Alas, the subject of losing weight is still a tricky thing for many. And unfortunately, a lot of people still fail to achieve it. But its no reason to lose hope since the whole business of exercising and following a strict diet isnt a one-size-fits-all solution, although the general idea behind it is. Simply put, what works for you may not work for others and theres no shame in that.

So if youre still looking for that proper workout routine that would finally help you lose weight for good, here are three great ones to try.

Workout #1: Fat Burning Cardio

This is an intense workout that is split into three sections, namely intervals, lactic acid removal phase and a repeat of it. Heres what you do. First, start with a five-minute warm up. Then, do 10 intervals of 20 second sprinting at full intensity, followed by resting for 40 seconds. You can do this via a cross-trainer, bike or treadmill. Next, do a 10-minute lactic acid removal phase, where you do the workout on a similar cardio machine with the maximum intensity you can manage. This means that you should be out of breath and sweaty by the end of the workout. Once done, you may repeat as needed. However, mixing up the routine by using a different machine is recommended.

Workout #2: Full Body Fat Loss Circuit

This second workout includes six different exercises done for 45 seconds each, with a 15 second rest between each exercise. The exercises included are planking, kettlebell deadlifts, single arm dumbbell row, dumbbell bench press, mountain climbers and running on the spot. Once done, repeat the entire workout three more times.

Workout #3: Full Body Fat Loss Circuit

Same as the second workout, this is also a six exercises routine, comprising of 45 seconds for each exercise and a 15 second rest in between. This is done four times. The workout includes sit-ups, alternating lunges, mountain climbers, squat jumps, push-ups and kettlebell deadlifts.

The cessation of workouts and physical activity can worsen conditions such as depression, a new study finds. Jesper Aggergaard/Unsplash

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Weight Loss Tips: 3 Very Short Workouts That Work - Medical Daily

FEASTING on takeaways and eating treats in secret, Shelly Ribbons was in denial.

It was only when she got wedged in a seat on the Tube on her commute to work that she realised her weight had spiralled out of control.

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She was travelling to work when she tried to get up at her stop.

But when she couldn't, she realised she was stuck between the seats.

Despite several tries, Shelly couldn't get up and too embarrassed to ask for help she ended up waiting for four stops before she could dislodge herself from the seat.

So horrified was she, at what had happened, Shelly vowed to overhaul her lifestyle and diet.

"When I tried to get up, I couldn't," she said.

"Commuters were sitting either side of me, meaning my fat had squished under the arm rests and I was wedged.

"I had to go four stops until one person got up and I was able to push my fat from under the arm rest and get out of the chair.

"To this day, even though I have lost over 10st, the seats with arm rests scare me as I still think I'm going to get stuck."

"I was totally mortified," she added.

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"I promised myself there and then - after I cried my eyes out - that I would never buy any size 28 clothes again."

From that day, Shelly started to review her diet and watched what she ate.

She had never considered it before, feasting on regular takeaways and eating sugary treats throughout the day, often after scoffing two breakfasts.

I promised myself there and then - after I cried my eyes out - that I would never buy any size 28 clothes again

"Having a massive greasy takeaway was kind of the norm," she said.

"I can remember hiding food too. Eating things in private because then it didn't count.

"No one saw me eat five chocolate bars so it didn't happen, right?"

After leaving school and getting a busy job in the city, Shelly's weight just spiralled reaching 22st.

As the weight started to come off, with a healthier diet and more exercise, Shelly also signed up to Slimming World.

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It was the turning point, she said, changing her attitude and relationship with food for good.

Now Shelly feels equipped to make healthier choices when eating out, and now loves exercising.

"My whole mindset has changed towards food," Shelly said.

"And my attitude towards exercise has changed too.

"I enjoy working out and am now ever so slightly competitive with myself."

Shelly now goes to the gym every day before work, and is taking on the London Marathon next April to raise money for the Rainbow Trust children's charity.

"I never ever thought I would say this, but I love exercise," Shelly said.

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Offering words of advice to others who want to try and lose weight, Shelly said it's best to take it slowly and not try to rush the process.

"Stick with it and take it slow," she said.

"We all want that quick weight loss but I honestly think that losing it the way I have has meant I have kept the weight off.

"Don't let the scales completely control your life.

"Going down a dress size or just feeling healthier, look for the victories that don't involve the scales."

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Weight loss: I lost 10st after getting so fat I got wedged in a seat on the Tube to work - The Sun

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