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Home » How to lose weight safely » How to lose weight like this guy who lost 19 kgs by following this unique diet plan and easy workout routine – GQ India – What a man’s got to do

When it comes to weight loss diets and hacks, some people benefit from the lucrative 16:8 intermittent fasting pattern of eating, which allows you a unique opportunity to not give your guilty pleasures a miss. Some swear by the caloric deficit approach a 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. And, some swear by the benefits of a high-protein, low-carb diet it curtails your intake of empty calories from refined carbohydrates such as white bread, white rice and sweets, among other food items.

While all the three above mentioned approaches work, they may not work for you.

Why? We are all blessed with different body types and often require tailored approaches to not just lose weight but also build muscle and get ripped. 27-year-old Raja Sen tells us that the most effective weight loss routine for his body type, comprised clubbing the latter two weight loss approaches (caloric deficit and high-protein, low-carb diet) to create a unique regime that did not just help him lose weight but also helped imbibe fitness as predominant part of his life.

Sen explains that at his heaviest, he weighed 89 kgs and wanted to trim to a healthy 70 kgs to look younger, feel fitter and live a healthier lifestyle. So, he created the below weight loss routine to help him get started.

To lose weight, I started following a calorie deficit + high-protein, low-carb diet and also started going to the gym or for a jog, twice a week, he says.

The first thing you have to do to follow this unique diet plan is to create a calorie deficit by calculating the number of calories your body needs to function smoothly without feeling hungry, and then create a deficit by eliminating the extra intake. 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.

After youve successfully created a deficit, you can nourish your body via the foods that satisfy the high-protein, low-carb criteria. These include: high fibre vegetables like broccoli, cauliflower and carrots; fish, poultry, eggs, and tofu for protein and these low-carb options.

QUICK READ: 10 high-protein breakfast options to charge up your morning

Says Sen, to be able to start following a calorie deficit high-protein, low-carb diet, I avoided all forms of sugar completely. I also used to bake food in the oven rather than cooking it in oil.

On a normal day, this is what my diet would comprise:

Breakfast: 2 protein bars + 1 banana

Lunch: 600gm of chicken breast (baked) with no salt and spices

Dinner: Low-carb salad

In case, Id get hungry, I drink coffee or have a bowl of yogurt.

He adds that he was also more focused on getting his diet right than exercising. In terms of working out, I used to indulge in the below full-body training routine. Or Id go for a 30-min jog, 2-3 times a week.

Biceps: Bicep Curls, Hammer Curl, Standing Concentration Dumbbell Curl, Bar Curl

Triceps: Dips, Triceps Pushdown, Bench Press, Tricep Dumbbell Kickback

Chest: Chest Press, Dumbbell Press (flat and incline bench), Dips, Pec Deck

Back: Cable Row, Close Grip Pulldown, Lat Pulldown

Shoulders: Side Lateral Raise, Front Cable Raise

Legs: Leg Press

Abs: Sit Ups

QUICK READ: The best workouts for extremely busy people

I have been able to maintain my current weight by following the same routine. But, now, I indulge in cheat days (sometimes), which is fine at the moment."

Patience and calorie consumption are the keys. It took me several months to see any effect on my body. Just keep focusing on your end goal and avoid eating sugar and indulging in a cheat day. One cheat day, in the beginning, can ruin an entire week's hard work.

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 19 kgs by following this unique diet plan and easy workout routine - GQ India - What a man's got to do

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Home » How to lose weight safely » How to lose weight like this guy who lost 19 kgs by following this unique diet plan and easy workout routine – GQ India – What a man’s got to do