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Long life expectancy can be achieved by eating the right foods. Health experts recommend eating at least five portions of a variety of fruit and vegetables every day, basing meals on higher fibre starchy foods like potatoes and rice, eating some dairy or dairy alternatives and protein, choosing unsaturated oils and spreads and eating them in small amounts, and drinking plenty of fluids.

But when it comes to an overall diet to follow, which one is considered best?

There are hundreds of different diets to choose from, but a vegan diet has been found to hold a host of life-boosting health benefits.

Being overweight can increase a persons risk of a number of serious and potentially life-threatening conditions, including type 2 diabetes and coronary heart disease.

But vegan diets have been shown to help people lose this excess weight.

READ MORE:Type 2 diabetes: Dr Hilary Jones recommends best supplement to help lower blood sugar

How to live longer: Why following a certain diet could boost your life expectancy (Image: GETTY)

In one study, a vegan diet helped participants lose 9.3lbs more than a control diet over an 18-week study period.

The participants on the vegan diet lost more weight than those who followed calorie-restricted diets, even when the vegan groups were allowed to eat until they felt full.

A vegan diet has also been shown to lower blood sugar levels which can also cause life-threatening complications.

studies have shown vegans tend to have lower blood sugar levels, higher insulin sensitivity and up to 50 to 78 percent lower risk of developing type 2 diabetes.

DONT MISS

One study found 43 percent of its participants who followed a vegan diet were able to reduce their dosage of blood-sugar-lowering medication, compared to only 26 percent in a group that followed an ADA-recommended diet.

Vegan diets have also been linked to lower risk of heart disease.

Eating fresh fruits, vegetables, legumes and fibre has been linked to a decreased risk of developing heart disease, and all of these foods are key components of a vegan diet.

High blood pressure is a risk factor for heart disease, but observational studies have compared vegans to vegetarians and the general population and found vegans may benefit from up to 75 percent lower risk of developing high blood pressure.

How to live longer: A vegan diet has been proven to hold a host of health benefits (Image: GETTY)

Finally, while there is no cure for cancer, a vegan diet may protect against certain types of the disease.

According to the World Health Organization, around one third of all cancers can be prevented by factors people can control, such as diet.

Eating legumes regularly has been found to reduce the risk of bowel cancer by about 9 to 18 percent.

Research has also suggested eating at least seven portions of fresh fruits and vegetables per day may lower the risk of people dying from cancer by up to 15 percent.

How to live longer: Vegan diets have been shown to help prevent heart disease (Image: GETTY)

Alongside eating a healthy, balanced diet, there are other lifestyle changes you can make to improve life expectancy.

Harvard Health Publishing, part of Harvard Medical School, offers additional tips for a longer life. These include:

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How to live longer: Why following this diet could boost your life expectancy - Sky Statement

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Kristen Seymour Published 7:00 a.m. ET Nov. 30, 2019

Make your party plant-based and inclusive with simple tips and swaps.(Photo: Foxys_forest_manufacture, Getty Images/iStockphoto)

It wont surprise food lovers to hear that healthier fare is having a moment. In fact, a report from food delivery service Grubhub showed that plant-based eating is a top trend in America; even fast food chains are jumping on the meat-free train, with Carls Jr. partnering with Beyond Meat and Burger King adding a Whopper version of the Impossible Burger to the fast-food giants menu (currently at select U.S. locations).

And there are plenty of good reasons to veer toward veggies. A plant-based diet (which emphasizes minimally processed foods made from plants, sometimes including small amounts of seafood, poultry and dairy, but usually little or no red meat) has loads of benefits: reduced risk of obesity, heart disease, Type 2 diabetes and cancer, along with increased brain health. Its also a solid choice for those who want to score points with Mother Nature, since cutting back on our meat consumption reduces our environmental footprint and helps combat climate change.

If you find yourself hosting a holiday gathering with some vegetarian or vegan guests and have never cooked a vegan dish in your life, dont worry plenty of other people have, like Whitney English Tabaie, a Los Angeles-based registered dietitian, nutritionist and founder of WhitneyERD.com, as well as the pediatric nutrition platform Plant-Based Juniors. Shes made her vegan lentil loaf for the past three Thanksgivings. Everyone, meat eaters included, loved it! she says. But if thats not quite what youre looking for, the world is your (vegan) oyster, says Tabaie. If youre stumped on what to make, just Google vegan before any classic holiday dish, and youll find tons of animal-friendly options. And even if you have an absolutely incredible vegan dish as your main dish, she suggests having more than just that one veg-friendly item on your table.

Kathryne Taylor, author of the vegetarian cookbook Love Real Food and creator of the popular vegetarian cooking blog Cookie + Kate (cookieandkate.com), agrees. To be honest, Im content eating side dishes at holiday dinners, she says. Turkey is boring, and I dont have any interest in a vegan meatloaf, since I didnt like meatloaf to begin with.

However, Taylor has plenty of crowd-pleasing suggestions. You could make a hearty vegetable lasagna with vegetarians in mind, for example, and everyone could enjoy it. I also love layered platters with whole grains and beans, roasted vegetables and a fresh sauce or herbs, like the roasted carrots with farro, chickpeas and herbed crme fraiche recipe on her website. Technically, theyre composed of a couple of side dishes, but the combination looks purposeful and beautiful, she says.

Once youve gone to the effort to offer a veg-friendly dish, Tabaie has one more recommendation. Make sure to let your plant-based guests know which dishes contain animal products, so they dont have to ask you about every dish before they take a bite. That can get annoying for everyone.

If you find yourself feeling a little veg-curious this holiday season, go ahead and get creative in your kitchen. Vegetarian cooking can be completely satisfying, says Taylor. They can also be more exciting (and colorful) than conventional diets. Eating a variety of whole foods is key, and you can get plenty of protein from beans, eggs, tofu and dairy.

And even though it may seem exciting to go all in on plant-based eating once you realize just how good it can be, Tabaie urges people to take it slow. Try easing in with a Meatless Monday or even a one-meal-a-day option where you go plant-based for a specific period of time, she says. Good health is not all or nothing.

Recipe Ruiners & Simple Swaps

Theres little more frustrating than making a dish specifically to accommodate a guest, only to learn that youve used an ingredient they dont eat. So, before you say, Soups on! make sure you know some of the common ingredients that make dishes nonveg-friendly and get the scoop on some swaps you can make instead. Just be sure to read up on how to adjust measurements when swapping out one ingredient for another, as its not always a 1:1 ratio.

Avoid: Meat

Use: Lentils and walnuts combined in a food processor can be a great substitute for ground beef, saysTabaie.And mushrooms have a meaty texture, so theyre an awesome replacement for beef in many recipes. You may also find that beans work well as a substitute, adds cookbook author Kathryne Taylor, who likes to use black or pinto beans in recipes with a Mexican flair, opting for chickpeas in Mediterranean recipes.

Avoid: Eggs

Use: Vegan eggs can be made using a tablespoon of ground flax seeds or chia seeds with 2-3 tablespoons of warm water, suggests Tabaie.

Avoid: Dairy

Use: It depends on what type of dairy youre trying to replace, but there are countless vegan milks, plant-based yogurts and dairy-free cheese options on the market. Just make sure to pay attention to whether its flavored or not.

Avoid: Chicken stock

Use: Substituting vegetable stock for chicken or beef is a great option in soups, stews and risottos, says Taylor.

Avoid: Butter

Use: Applesauce or mashed banana in baked goods, or a vegan butter substitute for spreading on rolls and such.

Avoid: Honey

Use: Agave nectar or maple syrup.

USA TODAY's Modern Woman magazine(Photo: Ricky Middlesworth)

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Plant-based holiday entertaining is easier than you think - USA TODAY

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Long life expectancy can be achieved by eating the right foods. Health experts recommend eating at least five portions of a variety of fruit and vegetables every day, basing meals on higher fibre starchy foods like potatoes and rice, eating some dairy or dairy alternatives and protein, choosing unsaturated oils and spreads and eating them in small amounts, and drinking plenty of fluids.

In one study, a vegan diet helped participants lose 9.3lbs more than a control diet over an 18-week study period.

The participants on the vegan diet lost more weight than those who followed calorie-restricted diets, even when the vegan groups were allowed to eat until they felt full.

A vegan diet has also been shown to lower blood sugar levels - which can also cause life-threatening complications.

studies have shown vegans tend to have lower blood sugar levels, higher insulin sensitivity and up to 50 to 78 percent lower risk of developing type 2 diabetes.

DON'T MISS

One study found 43 percent of its participants who followed a vegan diet were able to reduce their dosage of blood-sugar-lowering medication, compared to only 26 percent in a group that followed an ADA-recommended diet.

Vegan diets have also been linked to lower risk of heart disease.

Eating fresh fruits, vegetables, legumes and fibre has been linked to a decreased risk of developing heart disease, and all of these foods are key components of a vegan diet.

High blood pressure is a risk factor for heart disease, but observational studies have compared vegans to vegetarians and the general population and found vegans may benefit from up to 75 percent lower risk of developing high blood pressure.

Finally, while there is no cure for cancer, a vegan diet may protect against certain types of the disease.

According to the World Health Organization, around one third of all cancers can be prevented by factors people can control, such as diet.

Eating legumes regularly has been found to reduce the risk of bowel cancer by about 9 to 18 percent.

Research has also suggested eating at least seven portions of fresh fruits and vegetables per day may lower the risk of people dying from cancer by up to 15 percent.

Original post:
How to live longer: Why following this diet could increase your life expectancy - Express

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Weight loss friendly low-carb recipes.

Highlights

In our fast-paced life, having equilibrium of mind and body can be littledifficult.To achieve a perfect balance between healthy body and mind, one must closely watchtheir diet, and include foods thar arenutritionally rich. If you are looking to lose some weight, a diet low on carbohydrates may work well. And what better than starting your day with a low-carb meal? Varioushealthexperts and nutritionists emphasise on the fact thatbreakfast is one of the most important meals of the day,and we can't agree more. A healthy, wholesome breakfast gives us the energy to start the day and satiate us well till the next meal. A high-protein breakfast can bulk up our body till the next meal, keeping unwanted hunger pangs at bay. Pair it withlow-carbfoodsand you are good to go.

(Also Read:5 Best Low Carb Recipes | Easy Low Carb Recipes)

One of the best sources of meat protein, chicken is hailed for its multiple benefits. Minced chicken salad has a host of veggies cooked and tossed with chicken mince along with spices and a tantalising sauce, served in tarts. This is an easy and delicious high-protein recipe, low on carbs that is perfect to start your day with.

A porridge that is apt for those aiming for weight loss. Oats contain soluble fibres that break down the food faster, leading to their easy digestion. In this process, extra calories in the body are lost resulting, in loss of weight. Combined with high-protein chicken, this is exactly what one needs to maintain the balance of nutrients.

High on protein, low on carb, this is perfectfor those looking for something both tasty and healthy.

Quintessential breakfast food, eggs are one of the common and easily available source of protein. Here is a super quick low-carb breakfast recipe that would fill your plate and appetite with protein for a long time and help lose some extra kilos by keeping away untimely hunger pangs.

A perfect American-style egg recipe to make your plain old breakfast toast fun.

Just about five minutes and three basic ingredients would give you this stellar, wholesome smoothie. Apple chia seeds smoothie has the goodness of chia seeds along with apple which is high in fibre, boosting metabolic levels. This smoothie is going to keep you full for long.

Whip up this cold and delicious smoothie for a powerful start to the day.

Yes, we know a lot of us might cringe at the thought of sauted broccoli but you'll be surprised at how delicious this dish can be. With the light flavours garlic and butter along with the crunch of toasted almonds, you'll be boasting broccoli after having this for breakfast.

Packed with the nutrition of spinach and egg, this omelette recipe comes with the cheesy goodness off mozzarella. A super easy and quick breakfast recipe, this cheese omelette can be a great addition to your low-carb diet.

Perfect breakfast option that would leave you asking for more.

Try these low-carb breakfast recipes for weight loss at home and let us know how you liked it in the comments section below.

About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

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Weight Loss Diet: Try These 6 Low-Carb Breakfast Recipes For Weight Loss - NDTV Food

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High-Protein Diet: Mong dal khichdi is the ultimate comfort food you can simply not resist.

Highlights

The umpteen benefits of dal in Indian cuisine are extremely popular around the world. There are a host of dals available with different names, colours and flavours but there's one common thing amongst them all; the nutrients. Dals are rich in multiple nutrients such as fibre and antioxidants. But more than anything, they are a powerhouse of protein. Proteins are known for being the building blocks of our body since they help build muscle and fuel the body with optimum energy. Vegetarians and vegans who constantly look for protein-rich options, dals make for a great meal for them.

Moong dal is one of the most common dals in Indian household kitchens. It is light, delicious and easily blends with other foods to create some of the most amazing dishes. Moong dal is a great source of plant-based protein along with antioxidants. And you'll be surprised to know that moong dal may also help facilitate weight loss. The protein in it helps boost digestion, since it takes a while to digest it would eventually make you feel full and satiated for long and keep unwanted cravings at bay. Eating in controlled portions may thus enable healthy weight loss. For all those looking for a comforting, light yet delicious way to add moong dal to their diet, we've got you covered.

(Also Read:High-Protein Diet: Add Spinach To Your Moong Dal And Make It Healthier (Watch Recipe Video))

Moong dal khichdi is a wholesome dish that is quick, easy and extremely comforting to relish on days when you don't want to indulge in anything heavy or greasy. In this moong dal khichdi recipe, moong dal and rice are soaked in water for a while till soft. The water is later drained and the mixture is cooked in ghee with a host of spices like turmeric, hing, cumin seeds, coriander and salt. It is then pressure-cooked till thick and dense. You can serve the piping hot moong dal khichdi with a spoonful of ghee on top along with some curd on the side.

Here's the recipe of delicious moong dal khichdi from NDTV Food's YouTube channel. For more such amazing recipes, kitchen hacks and trivia, subscribe to NDTV Food's YouTube channel.

About Aanchal MathurAanchal doesn't share food. A cake in her vicinity is sure to disappear in a record time of 10 seconds. Besides loading up on sugar, she loves bingeing on FRIENDS with a plate of momos. Most likely to find her soulmate on a food app.

Read more from the original source:
High-Protein Diet: This Moong Dal Khichdi Can Be Your Go-To Comfort Food This Winter Season - NDTV Food

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A HEALTHY diet is all about balance.

And what better way to balance your plate than by including all the colours of the rainbow?

1

A new survey has found Brits eat 25 per cent green food, 14 per cent red and nine per cent beige.

After quizzing 2,000 adults, they found as well as carbs like pasta, potatoes and bread, we love to chow down on leafy greens, tomatoes and peppers too.

And yellow foods like sweetcorn and orange carrots, as well as purple aubergines are also on the list.

A spokesman for Birds Eye, which commissioned the study, said: Its been widely understood for decades that a healthy diet is one with a good balance, with many trying to follow the five-a-day rule when it comes to fruit and veg.

A great way of ensuring you get all the nutrients you need is to fill your plate with as much veg as possible, and eat in full colour.

While dark green veg is healthy, eating nothing but broccoli or peas wouldnt give you all the nutrition you need - so its great to mix it up with bright yellow sweetcorn, orange carrots, golden chicken and juicy red tomatoes.

Whether its fresh or frozen, eating vegetables of all colours mean you are then consuming a wide range of nutrients and vitamins.

A video created by Birds Eye has also shown how people are drawn to brighter colours of food.

Plates containing purple, beige and white, red and orange, green, and yellow foods were laid out on a table and six participants were asked to select the dish they thought looked the most attractive to eat.

All chose the red and orange plate of food as their favourite, along with the other vibrant colours of purple and green.

The study also found six in 10 adults now make a conscious effort to have a diet filled with varied colours, although women make more of an effort than men (68 per cent compared to 52 per cent).

Just under half believe they eat just the right amount of green foods, although three in 10 think they could do with more.

Around 45 per cent have even made a conscious effort to eat more food of a certain colour, with green among the most popular.

Colour isnt the only thing that puts Brits off a food though, with 58 per cent skipping something on their plate because of the smell.

Another four in 10 have passed over eating something because they werent convinced by its texture.

But women are more likely to turn their nose up at a food because of its smell, texture or how it looks than men are.

It also emerged that on an average day, Brits eat five different colours of food in total, although a fifth have seven or more.

More than 15 per cent even suggest eating a certain colour food can boost their mood.

Half say a plate with lots of bright colours is more appetising, while a picky 23 per cent only like it if there is an even number of colours on their plate.

But the research, carried out for Birds Eye via OnePoll, found a staggering 80 per cent associate the colour green with healthy food.

And men are more likely to consider beige, black, white or brown food as being healthy than women.

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A spokesman for Birds Eye added: Having a healthy, balanced diet means eating a variety of foods to ensure getting all the necessary nutrients.

"Making a meal healthier is as easy as adding more colours to your plate.

"Frozen vegetables are a great way to have nutritious vegetables readily available all year round to eat in full colour.

For the full results please go to Birds Eye's website here.

Link:
Healthiest diets are all the colours of the rainbow, experts say - The Sun

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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

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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

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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.

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

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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

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