Search Weight Loss Topics:

Home » How to lose weight safely » How to lose weight like this guy who lost 27 kgs following a calorie deficit diet & exercising at home – GQ India – What a man’s got to do

If youve grown up obese or struggled with weight related issues as a child or even a teenager, you probably already know that weight loss cannot be achieved by taking a magic pill. Weight loss can only be achieved (and sustained) by a prolonged lifestyle change. 23-year-old Jay Dalwadi tells us that he learnt this the hard way after he followed a crash diet for few months, and then ended up gaining more weight than he had actually lost to begin with once he stopped following the said crash diet.

I was an overweight teenager, who always wished to have a healthy and fit body. I started working on this wish during my college days. I moved away from my home to pursue my graduation and was living in a hostel. And, I am sure youre already aware that a students life in a hostel is a life without any structure with no fixed timing or even proper food available for breakfast, lunch and dinner. So, I decided to make the best of this situation and started following a crash diet by skipping meals on purpose to lose weight. Id also walk a lot everyday, he says.

So naturally, I ended up losing weight. In around 50-55 days, Id lost 10-11 kgs weight, and was so happy about it! Before starting this crash diet, I weighed 105 kgs and after it, I weighed 94-95 kgs, he adds.

While the initial weight loss boosted my spirits when I returned home after completing my graduation, I resumed a normal routine and gained twice the weight I had lost. And by this time I had also started working. Factoring the new 9-5 job in, I now weighed 115 kgs.

I tried many things to lose this weight again but none of them were successful. But one day, I met a senior from my office, who is a gym freak. Hed always talk about eating healthy and a lot of other stuff related to leading a healthy life, and just by listening to him and talking to him, I got inspired to kickstart a proper journey to not just weight loss but also get fit. I also happened to meet an old friend during this period. He used to be very skinny earlier but now he had built a good physique and transformed himself from a skinny guy to a fit guy I asked him, how did you do it?" He said to transform yourself you have to change your diet and also start working out. He also helped me understand the importance of nutrition and fitness better to support my journey.

Consequently, I made the below weight loss plan to trim from 115 kgs to 88 kgs in 12-14 months.

To lose weight, the first thing I did was stop eating junk and packaged foods. I also shun white sugar and oily foods from all my meals and increased my water intake.

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

Then, I charted a basic home workout routine and weight loss diet plan that included a good amount of protein, healthy fats and complex carbs to create a calorie deficit to help burn fat.

A calorie deficit 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?

Early morning (pre-workout): A cup of black coffee and one banana

Breakfast (post-workout): A bowl of masala oats and 3-4 boiled egg whites

Mid-day snacks: A bowl salad (spinach, cabbage, carrots, tomatoes, beetroot, etc.)

Lunch: 2 rotis + a vegetable preparation + 80 gms of curd

Evening snacks: A bowl of sprouts/peanuts

Dinner: A bowl of rice + boiled dal + 4-5 boiled egg whites

Post-dinner: A cup of skimmed milk with Proteinex (2 tbsp)

My weight loss workout routine comprised basic cardio and bodyweight exercises - walking, push ups, squats and jumping jacks at home for 6-7 days. This is the weight loss workout program that I followed:

1

Pushups Started from knee push-ups and then moved on to the standard push ups (10-10-10-10)

2

Burpees (10-10-10-10)

3

Squats (15-15-15-15)

4

Jumping Jacks (30-25-20-15)

5

High Stepping (30Sec - 30Sec - 30Sec)

6

Skipping

7

Crunches (15-15-15)

8

Planks (30sec - 30sec - 30sec)

After doing these 8 exercises, Id walk for 4-5 kms. Also, I kept increasing the rep counts, every week, according to my strength."

Right now, I am in a muscle building phase so I am following a calorie surplus diet. But to manage my new weight, I do high intensity workouts at the gym."

Weight loss isnt magic, it wont happen in a few days or weeks. You need to be patient and also stay consistent. Also, dont ever follow a crash diet and make the same mistakes I made. Just keep making small changes to your lifestyle, they end up making a huge difference in your body and mind. Lastly, believe in yourself.

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.

NOW READ

How to lose weight in 4 months according to a bodybuilder who got ripped after following this weight loss plan

How to lose weight and build abs like this guy who did it in less than a years time to get in shape

How to run faster without ever touching a treadmill

More on Fitness

Continue reading here:
How to lose weight like this guy who lost 27 kgs following a calorie deficit diet & exercising at home - GQ India - What a man's got to do

Your Full Name
Your Email
Your Phone Number
Select your age (30+ only)	30313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475767778798081828384858687888990919293949596979899100101102103104105106107108109110111112113114115116117118119120
Select Your US State	Select Your StateAlabamaAlaskaArizonaArkansasCaliforniaColoradoConnecticutDelawareFloridaGeorgiaHawaiiIdahoIllinoisIndianaIowaKansasKentuckyLouisianaMaineMarylandMassachusettsMichiganMinnesotaMississippiMissouriMontanaNebraskaNevadaNew HampshireNew JerseyNew MexicoNew YorkNorth CarolinaNorth DakotaOhioOklahomaOregonPennsylvaniaRhode IslandSouth CarolinaSouth DakotaTennesseeTexasUtahVermontVirginiaWashingtonWashington,DCWest VirginiaWisconsinWyoming
Program Choice	Select Your ProgramInjectable HGHInjectable TestoteroneInjectable SermorelinInjectable Weight LossInjectable HCG DietInjectable Vitamins
Confirm over 30 years old	Yes
Confirm that you resident in USA	Yes
This is a Serious Inquiry	Yes
Message:

Home » How to lose weight safely » How to lose weight like this guy who lost 27 kgs following a calorie deficit diet & exercising at home – GQ India – What a man’s got to do