While staying healthy should be your number one prerogative right now, it is also a good time to take stock of your weight loss and fitness goals. If you are confined to working from home, include these 10 exercises as a part of your daily routine to stay fit, and if you’re looking for some weight loss motivation, keep scrolling to read 25-year-old Arjun Gupta’s inspiring weight loss journey.
Gupta tells us that at his heaviest, he weighed 100 kg and was prompted to get in the best shape of his life after he came back from a vacation and found everyone around him discussing their fitness plans and healthy lifestyle goals. “I weigh 68 kg now. I lost 32 kg in 7 months by following the below weight loss plan and making simple changes in my daily life.”
Weight loss plan he followed and changes he made:
“I was able to lose weight with a combination of both dieting and exercising.”
“My earlier diet was full of carbohydrates and sugar. I never exercised. But now, sugar (artificial) is out of my diet. I workout 6 days in the week and also weigh myself every single day in the morning just before I head to the shower.”
“Weighing myself every single day helped me understand what were the things that I was doing (and eating) correctly and what was not working for me. I held myself accountable if my weight on a given particular day was significantly higher than the previous day’s weight – this helped me avoid eating out as well because I knew that if I ate out, the next morning I would see an increased number on the weighing scale. This self-accountability helped me a lot in my journey along with the below workout plan.”
Workout plan he followed to lose 32 kg:
“I began with gymming for 2.5-3 hours daily. This included 1 hour of walking. I began with slow walks on the treadmill, then slow running, then fast running. This finally led to – 20 minutes running + 40 minutes walk + 20 minutes cycling.”
“Post this, I did simple weight training and 50 squats, 50 toe-touch and 50 sit-ups. Apart from my cardio and weight training, I usually clock in 17-18000 steps on any given day. So that helps as well!”
He also breaks down all the changes he made in his diet plan, below.
Diet plan he followed to lose weight:
“I began with avoiding artificial sugar. Tea/Coffee were to be consumed without sugar which was too hard in the beginning. Chocolates/pastries/cakes/ice creams/chips/biscuits/soft drinks were totally stopped. I increased the fruit and vegetable content in my food as well. This is what my diet comprised:
Breakfast: I began with having 1 banana, 4-5 blackberries and plain cold milk in the morning followed by coffee without sugar before lunch.
Lunch: One bowl of yogurt, salad, 2 chapatis and 1.5 cups of protein like dal/soybean vegetable.
Dinner: Salad or sandwich.”
Any tips for someone who’s trying to lose weight?
“Self-accountability is crucial. Also, while having a cheat meal, the only person being cheated is YOU. A cheat meal can spoil the entire week’s efforts. So try and avoid cheat meals as much as you can. Push yourself and you will reach your goal.”
Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.
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