As far as creating lucrative and sustainable weight loss plans go, the more you experiment with your eating habits, lifestyle and workout routines, the more youll be able to customise your weight loss plan as per your goal. 20-year-old Jyugaandh Veer Singh tells us that he customised his weight loss plan to achieve his target weight loss goal of 51 kg (and trimmed from 153 kg to 102 kg) by combining the calorie deficit diet with intermittent fasting. How? Well let him elaborate.
In January 2019, I was motivated to lose weight and started working out as well. But, unfortunately, I couldnt follow through and quit within a weeks time. Then in March, I decided to try again after a friend challenged me to get fit, he says. During the same time, I came across the HealthifyMe app, and decided to give its services a shot, I even paid full price and bought a membership. So, now, I knew there was no going back, he adds.
I actually lost 18 kg in the first two months itself by calculating my daily calorie intake to create a calorie deficit of 900 calories along with following an intermittent fasting pattern of eating. Thereafter, I religiously followed this routine along with a workout regime to lose 51 kg in 6 months.
Calorie counting is actually easier than the mathematically implied name suggests. All the food that we eat in a day are essentially just calories for the body. They are burned by our systems to produce energy and the extra calories get stored in the form of fat, leading to eventual weight gain. Counting your calories can help you create a deficit, which will help burn fat faster. Theres also a calorie deficit diet pattern than you can follow to do this efficiently.
A calorie deficit diet is a pattern of dieting that is based on the concept that as long as you eat fewer calories than you burn, youre bound to lose weight, according to Healthline. 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 to create without harming your health.
The deficit can then be created by cutting down empty calories and unhealthy fats. Keep in mind that the number of calories required to create a deficit is different for different body types.
QUICK READ: How many calories should you eat every day to lose weight?
Intermittent Fasting (popularly also known as IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat when you break your fast, but only on the duration of the fast, which often ranges between a 12-hour to 20-hour window.
QUICK READ: Intermittent Fasting is the diet trend that could help you lose weight fast
There are many IF patterns that you can follow the 12:12 method (fasting for 12 hours and eating during the next 12), the 5:2 method (eating regularly for 5 days and then fasting or eating very little for the next 2 days), the Warrior Diet (fasting for 20 hours and eating only during the remaining 4-hour window) and the 16:8 method (fasting for 16 hours and eating during the next 8 hours of the day). Notably, the 16:8 diet is regarded as the most effective intermittent fasting plan.
You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleepthats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pmthis makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.
QUICK READ: Is intermittent fasting really worth It?
Notably, I worked out daily even on Sundays and didnt really follow a specific diet plan. I spoke to my dietician at HealthifyMe and found out that I can eat whatever I want as long as it is under my calorie range. I used to also have at least 14 glasses of water as suggested by Healthify Me, and I guess that was the biggest part of my journey because water is the most important thing when youre losing weight and Healthify Me used to give me notifications every now and then to drink water at the correct timing.
QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism
I only have one tip. Stay disciplined and youll get results by yourself and trust me itll be the best feeling ever.
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 51 kg in 6 months by clubbing these 2 weight loss hacks - GQ India
