There is no hard and fast rule that states you can only lose weight after joining a gym. In fact, many people, including 30-year-old Anubhav Kumar have been able to lose weight successfully without stepping inside a gym.
Kumar tells us that in a span of 2 months, he lost 14 kgs by just walking 10k+ steps, daily.
In August, I weighed 84 kgs and had recently gotten rid of a kidney stone. One fine evening, I joined my sister on her evening walk. Shed go for a walk in the park, every day, and this is the first time I went with her. While we were walking, she started describing this YouTube video shed recently seen. It portrayed the story of a very fit lady in her 50s, who goes for a medical check-up and after seeing her reports, her doctor exclaims your liver and kidney are as young and healthy as that of a kids! This one statement shocked me as apart from getting rid of the kidney stone, I also suffered from a fatty liver and on hearing this I realised that I am leading a very unfit life! he recalls.
In that moment, itself, I decided to start working on myself to live a long and healthy life. But I was averse of gyms and decided to lose weight by following the below weight loss diet plan.
To start with, I made a new, healthy diet plan and started tracking my daily calorie intake on a calorie counter app. Initially, even getting out of bed in the morning used to seem like such a Herculean task but I had made up my mind to start brisk walking every day to lose weight. I also downloaded an app to track my daily steps to keep me on track.
I wrote down a couple of short-term goals to help me as well. You can find them below. I found them very helpful.
1. Lose 10 kgs by only walking 10k steps daily
2.Reduce my calorie intake. I was eating around 1400 cal per day when I weighed 84 kgs. Slowly, I reduced this amount to 1100 cal with the help of low-carb foods. I reduced my daily intake of 8 rotis to just 2 and compensated the gap in my plate by adding oats and veggies such as Mushrooms, Bell Peppers, Broccoli, Cauliflower, Cabbage, Green Beans, Soybean Chunks and Papaya in my diet."
To achieve these goals, I started waking up at 5 AM. Id begin my day by drinking a glass of warm water with lemon and then go for a brisk walk. When I started, it was very difficult for me to walk even 5000 steps but I did not give up! Id just keep going, every day, no matter what. Slowly, with the right determination, attitude and a hunger for success, I was able to increase my limit from 5000 steps to 15k steps.
But more importantly, after coming back from my morning walk, Id ensure I nourished my body with the correct foods by following the below diet plan.
Early morning (before walk): A glass of warm water with lemon
Breakfast (8 AM): Poha - 100 to 150 gms OR 2 idlis with 2 almonds and half a cup of sugarless tea
Lunch (1:30 PM): 2 Rotis with 150ml toor dal, a curry made form low-carb veggies like cabbage, cauliflower, green beans or ridge gourd
Evening (5 PM): A bowl of puffed rice with sprouts and salad with papaya OR an apple with half a cup of sugarless milk tea
Before evening walk: A cup of green tea
Dinner (8 PM) - Oats khichdi (150 gm) and half a glass of cow milk
Since I only relied on walking more than 10k+ steps a day as a medium to lose weight, I still continue with it to maintain my weight now. I walk 6 kms in the morning and 6 kms in the evening. But along with that I have also started focussing on body workouts to tone my muscles.
QUICK READ: 5 ways to lose weight by walking with these effective, easy-to-do health tricks
Dedication and motivation are the only things that will keep you energetic throughout your body transformation journey. And honestly, if you are eating within your calorie limit and doing simple workouts like brisk walking 10k steps a day, nothing more is required.
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 in 2 months without going to the gym like this 30 year old - GQ India - What a man's got to do
