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Home » Lose Weight Fast » How to lose weight sustainably like this Chennai-based guy who lost 16 kgs by following a vegetarian diet plan – GQ India – What a man’s got to do

Weight loss works differently for different people, quips 40-year-old Harish Ranganathan, who recently lost 16 kgs to ascertain that he continues living a healthy and fit life devoid of any obesity-related issues.

However, instead of blindly following a crash diet or even indulge in popular diet plans such as Keto, GM or any other weight loss, he made the below simple weight loss routine to trim from 84 kgs to 60 kgs.

I tried to keep things simple by making these changes in my diet and daily routine:

1. I cut down my daily carbohydrate intake significantly and also increased my protein consumption.

2. I began avoiding chocolates (easier said than done), fried food and sugary fruit juices.

3. I stuck to eating an early dinner (7:30 pm), and also increased my outdoor activity by running at least 3-4 times a week. On any given day, I'd run between 6-7 kms and then walk for about 2 kms.

QUICK READ: 14 protein-rich breakfast foods for vegetarians who dont eat eggs

By making these changes and also completely eliminating desserts from my diet, I was able to bring my weight down by 4 kgs in 10 weeks. Post which, I started following the below diet plan and exercise regime to trim to 60 kgs.

I am a vegetarian, so I had to focus on getting my macronutrients from fruits, vegetables, paneer, nuts and wheat products while trying to lose weight. My main source of protein was yellow dal or paneer. This is what my weight loss diet plan comprised:

Early morning: A cup of strong coffee with milk and 4 walnuts

Mid-morning: 2 plain rotis with a vegetable curry, Paneer mostly

Lunch: 2 rotis, paneer/Kabuli chana + yellow dal or green moong dal

Snacks: Peanuts or 3 whole wheat biscuits and a cup of coffee

Dinner: Roti with a bowl of curd or yellow dal or paneer

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

Apart from running, I also started working out 5 days/week and split my workout regime between Strength Training and Cardio.

Shoulder Press, Arnold Press, Rope Exercises and Medicine Ball workouts

Fast Running (~5 mins per kilometre) for 6-7 kms

Bench Press, Seated Machine Chest Press, Inclined Dumb bell Press, Inclined Cable Fly etc.,

Gentle Running (~6-6.5 mins per kilometre) for 7-8 kms. On holidays, Id try and cover 10 kms.

Squats, Dumbbell Squats, Lunges, Lunges with weight, Leg Extensions, Leg Backward Curl and Calf Raises

I try and maintain the above regimen of diet and workout. It is boring but it is measurable and sustainable. More importantly, it has actually worked for me.

"Forget all the fancy diet programs. Losing weight works on Calorific Deficiency. You eat lesser than what you can burn, and you will lose weight. But this is also not a simple equation of starving and losing weight. Aerobic exercises such as running help burning calories well into the day even if youve finished running early in the morning. Similarly, lifting weights also continues the metabolism process well beyond 4-6 hours of the activity and helps continue the process of burning calories. Therefore, you need to eat and cannot starve yourself in order to lose weight but choosing the right foods, in limited proportions can help you lose weight."

"Also remember that weight loss takes time. There is no crash course or magic pill to lose 15 kgs in 2 weeks. If any, it would be fake or at best, unsustainable beyond 3 months."

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 sustainably like this Chennai-based guy who lost 16 kgs by following a vegetarian diet plan - GQ India - What a man's got to do

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Home » Lose Weight Fast » How to lose weight sustainably like this Chennai-based guy who lost 16 kgs by following a vegetarian diet plan – GQ India – What a man’s got to do