Weight loss goals can be reached by following a healthy diet and exercising regularly. Cutting out unhealthy snacks can help slimmers transform their bodies but there are some foods which will give better results. Adding more protein into the diet will promote fat loss, according to Shona Wilkinson, nutritionalist for USN. What foods should you eat? Is there a best time to eat it?

Adding more protein into the diet will keep slimmers feeling full when trying to lose weight, Shona told Express.co.uk.

She said: Protein-rich foods can help you to feel full after eating.

When you eat a meal or snack containing protein and carbohydrates, the protein can also help to reduce the rate at which the carbohydrates are broken down and absorbed.

This means that you get a more even, steady supply of energy and are less likely to have cravings for sugary or carb-rich foods later on.

Eating a diet high in protein will also increase the muscle mass in the body which will boost the metabolism and burn more fat.

Protein can help to maintain or improve your muscle mass, Shona added.

This simply means having more toned muscles, which can improve your shape and also help to maintain a healthy metabolism and muscle burns more energy than fat.

What are protein-rich foods?

Slimmers can eat a large selection of foods when trying to up their protein intake.

Shona explained: Generally speaking, the richest sources of protein are lean meat, fish and eggs, followed by cheese and yoghurt.

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Weight loss: Eating more of this food can burn belly fat fast - when should you have it? - Express

Source: Adriana M. Barraza/WENN.com ; Vivien Killilea/Getty Images for Movemen / Getty and WENN

Tia Mowry is close to hitting her postpartum weight-loss goal, which is something worth celebrating due to the commitment required to make that happen. But instead of focusing on a number on the scale, she talked about the journey it has been to slim down her way, in her own time. Of course, we are in snapback culture, where many women feel the need to try and lose weight soon after giving birth or show off quick results weeks after delivery to impress followers and big-up themselves. Its that culture that the 41-year-old says left her being fat-shamed during and after her pregnancy with daughter Cairo when she didnt lose weight as fast as other people thought she should have. So she wanted to send a message while sharing her progress.

Checking in. #17months post pregnant. I did it my way and in my time, she said. Many women feel the need to #snapbackright away after they deliver. That was never the goal for me. I was called#fatduring my#pregnancyand I was called#fatafter my#pregnancy. Why do we do this to each other? Instead of#loveone another other? I will never understand that. I intentionally documented my journey and became vulnerable to show#women that its okay to go at your own pace, it is okay to love yourself no matter where you are in your journey. Do not fold to societal pressures. After hard work with just diet and exercise, today Im closer to my goal. Do I have loose skin and stretch marks? YES. Guess what?? I LOVE all me and I want you to love all of you too.

This isnt the first time Tia has talked about going about postpartum weight loss her way. In September of last year, months after having Cairo, she said she entered the gym again to feel her best, not to look anything like what someone else thought she should after having a baby.

For me, its not about being vain. You know what I mean? she told E! Its not about trying to look great; its about trying to feel great. And if that takes five to six months to a year to feel like myself, then so be it. Its not about trying to hurry up and get into the gym and get that six-pack. Its kind of like how it was with my first child. Im just taking everything as it goes. If I lose 5 lbs. here, then great. If I dont? Oh, well.

Im just really taking my time, and I really want to be an example out there for women, that its OK if you dont lose weight fast or rather quickly, she added. Its OK if you still have a belly bump. Thats what happens. Its natural. Its normal. You dont have to kill yourself trying to get to some place that takes time. Im about focusing on my babies and enjoying her growth.

Originally posted here:
Tia Mowry Shows Off Postpartum Weight Loss, Opens Up About Being Called Fat During And After Her Pregnancy - MadameNoire

Jackson, MS, Oct. 11, 2019 (GLOBE NEWSWIRE) -- Weight loss surgery is considered to be an effective strategy for patients suffering from long-term weight gain. Weight loss surgery offers quick results in order to decrease the risks of heart disease, diabetes, chronic pain, and a host of other issues that accompany excessive weight gain. Bariatric procedures vary, with several versions becoming less invasive over the past decade. However, all procedures still come with risks, a few including bowel perforation, infections, metal allergies, gallstones, hernias, and others.

Additionally, bariatric surgery Is no permanent fix. Weight gain can reoccur within five years of the surgery if a patient returns to overeating. This why many clients are choosing medical weight loss organizations such as DietDemand over surgery as they pose way fewer health risks than and also comprehensively treat weight loss, thus increasing the chances of long-term success. DietDemands telemedicine based program offers remote access to weight loss coaches so that clients may receive private guidance from the comforts of home along with the help of diet prescription aids and customized diet plans.

Want a free, no obligation consultation with DietDemand? Call or easily and effortlessly visit https: http://www.dietdemand.com/ to complete an initial comprehensive, yet simple, health questionnaire and schedule an immediate personal, no-cost consultation. DietDemands physicians all received specialized training in nutritional science and fast weight loss. DietDemand reviews each patients health history to create a personalized diet plan geared for fast weight loss, or that addresses life-long issues causing weight loss to slow down or stop. Nutritionists work personally with each patient and use their own algorithm to craft meal and snack plans that are compatible with each patients age, gender, activity level, food preferences, nutritional needs and medical conditions. They combine these state of the art diet plans with pure, prescription diet products that enable their patients to resist the temptation to reach for sugary snacks, eliminate fatigue and curb the appetite. Over 97% of DietDemand patients report incredible weight loss results with the majority losing 20 or more pounds per month.

At DietDemand, all patients gain unlimited access to the best minds in the business. Their staff of doctors, nurses, nutritionists and coaches are available six days per week to answer questions, offer suggestions, address concerns and lend their professional guidance and support. Because of this, more and more people are turning to DietDemand for their weight management needs. Diet plans are tailored to be specific to the needs of those of any age, gender, shape or size and for those who are struggling to lose that final 10-20 pounds to those who must lose 100 pounds or more. Call today to request a private, confidential, no-cost online consultation.

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DietDemand Offers Clients a Safer, and More Effective Alternative to Weight Loss Surgery - GlobeNewswire

My name is Rachel Sharp. I am 26 years old and live in Lees Summit, Missouri. I am the mortgage operations assistant at a local Credit Union. I finally found a weight-loss strategy that works for me and dropped over 100 pounds in a year.

I had been overweight ever since I was a little girl. I was badly bullied for it all through school. My weight made me shy and prevented me from making friends. I lacked confidence and self-esteem.

After graduating high school, I tried multiple methods to lose weight. I counted calories, I worked out, and at one point I was even on a prescription weight-loss pill from my doctor. It was frustrating and sank me deep into depression. I was also in an abusive relationship from the ages of 18 to 21. After that relationship ended badly, I felt even more lost than ever, and the weight seemed to pile on even more. Before I knew it, I was at my heaviest: 236 pounds.

It was only two miles long, but I could barely keep up even a mile in. My feet hurt, my knees ached, and I was struggling to breathe. It was embarrassing, and I was so ashamed of myself. Something had to change.

My boyfriend was doing the 16:8 method for his own health reasons, and we had briefly talked about it. I was skeptical at first. But after finding an inspiring first-person article by someone who had success using intermittent fasting, I figured maybe it might work for me.

The woman whose article interested me followed the 4:3 method of alternate-day fasting, where she fasts for three days and eats for four, along with counting calories. It was then (on September 5th, 2017) that I decided while munching on a snack of mixed nuts that I would commit to IF.

I decided to start my own method of complete intermittent, alternate-day fasting (ADF), where I would go every other day (or 36 to 40 hours) without eating, also counting my calories as I went.

When I first started ADF I calculated what my calorie needs would be for my body using a total daily energy expenditure calculator. During my first week of fasting, I allowed myself up to 500 calories on my fasting day to wean myself into going 40 hours without food. In reality, I didnt change much of what I was eating, besides just watching the number calories I was taking in. The second week of fasting, I was able to go the whole fasting day without intaking any calories. Intermittent fasting was a *lot* easier than I thought it would be.

For example, I changed little things, like my 2 percent milk to almond milk, or started measuring out my pasta per serving instead of just using the whole box. The small changes can really add up to a whole lot of success. Within my first month of ADF I lost 16 pounds. I was elated that I had finally found something that worked for me.

Heres what I typically eat in a day now:

Breakfast: Overnight oats or banana oatmeal

Lunch: Cauliflower rice with lemon pepper shrimp or braised beef, or spinach with a sweet potato, hard boiled egg and salsa

Snacks: Mixed nuts, or a protein bar, or I also make my own tortilla chips with high-fiber, low-carb Xtreme Wellness tortillas

Dinner: Two-ingredient dough pizzas or baked chicken with veggies

Dessert: Breyers Low-Carb Vanilla Ice Cream with cookie butter mixed in, or frozen fruit blended in a food processor (healthy sorbet!)

Before intermittent fasting, I never worked out. Now that I had lost some weight, I didnt feel as heavy and thought I would actually be able to really push myself and help my body grow even stronger and healthier. I started using a couch-to-5k running app and took my time, not exactly following the program, but it helped tremendously. I went from hardly being able to jog for two minutes, to running for 20 to 28 minutes without stopping.

Eventually, after a year of ADF, running every eat day, and losing 98 pounds, I also introduced weight lifting into my life with the help of my boyfriend. I worked my way up to my current exercise routine. I run on every fasting day and try to walk two miles on my breaks at work. I lift on the days I am not fasting. Ive found this is the perfect balance for me.

So, I run on Mondays, Wednesdays and Fridays, and weight lift on Tuesdays, Thursdays and Saturdays. I rest on Sundays.

There have been times when I just wanted to give up and not care anymore. IF is not easy; it takes time and patience. Going without eating can be difficult. But it has had so many more health benefits for me other than weight loss.

I've also found that if I am busy on my fasting days, I am much more likely to stick with it. But if you need to, you can eat up to 500 calories without it disrupting anything. You have listen to the signs of your body. But if it nags at you, just eat. Its definitely okay.

My weight-loss experience has revealed the true me, and I dont ever want to go back to the girl I used to be. I wish I knew I had this type of willpower and strength in me all along because I have overcome so many obstacles since starting that I never thought I would achieve.

And I also wish I knew there would be people who still criticized me after losing weight. Now, the criticisms I get are not so much about my size, but about my method. People tend to discourage what they dont understand or don't agree with, and I find that IF is one of those prickly topics. (Note: A fasting plan might not be right for everyone, and there are pros and cons to consider, so talk to your doctor or a dietitian first! This is just what worked for me, and I like to be totally honest with people and my social media followers about my approach.)

When you find what works for you, as long as you're in a good place physically and mentally while you do it, that's great. You just have to ignore them and trust the process. No one can control your life except you.

Since starting ADF, I have lost 108 pounds over one year and two months. I am gaining muscle and my body is still changing every day.

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'I Combined Alternate-Day Fasting and Weight Lifting And Lost 108 Pounds' - Women's Health

Weight loss: If you want to eat less and reduce calorie intake to lose weight, try eating alone

Tips for weight loss: If you are planning to cut down on your daily food intake to get into shape, better dine alone as a new research has found that people tend to eat more with friends and family.

Eating "socially" has a powerful effect on increasing food intake relative to dining alone, said the study published in the American Journal of Clinical Nutrition.

"We found strong evidence that people eat more food when dining with friends and family than when alone," said research leader Helen Ruddock from the University of Birmingham in Britain.

Previous studies found that those eating with others ate up to 48 per cent more food than solo diners and women with obesity eating socially consumed up to 29 per cent more than when eating alone.

Also read:Protein-Rich Pulses Can Help You Lose Weight, Here's How

For the study, the researchers evaluated 42 existing studies of research into social dining.

The researchers found that people eat more with friends and family because having food with others is more enjoyable and social eating could increase consumption.

Social norms might 'permit' overeating in company but sanction it when eating alone and providing food becomes associated with praise and recognition from friends and family, strengthening social bonds.

The researchers called the phenomenon of eating more with friends and family "social facilitation".

You tend to eat more with friends and familyPhoto Credit: iStock

They found that this social facilitation effect on eating was not observed across studies which had looked at food intake amongst people who were not well acquainted.

"People want to convey positive impressions to strangers. Selecting small portions may provide a means of doing so and this may be why the social facilitation of eating is less pronounced amongst groups of strangers," Ruddock said.

The researchers explained that ancient hunter gatherers shared food because it ensured equitable food distribution.

In the case of social facilitation, we have inherited a mechanism that now exerts a powerful influence on unhealthy dietary intakes, the researchers said.

Also read:Instead Of Tracking Calories And Steps, Try These 5 Mindful Apps

Weight loss is no rocket science. Leading nutritionists and health experts are of the opinion that a healthy and balanced diet combined with regular exercise and a healthy lifestyle is the key to quick and sustainable weight loss. Following are tips you must follow for healthy, sustainable and quick weight loss that doesn't lead to any nutritional deficiencies:

1. Balanced diet: Do not exclude any major food group like fats and carbs from your diet. Prefer home-cooked most of the times and avoid consumption of refined carbs (bread and pasta), deep fried, junk, processed and packaged food at all times Practice portion control to manage your calorie consumption and preventing overeating.

2. Get regular with exercise: You need to burn more calories if you want to lose weight and this is what exercise is meant for. Do cardio exercises for losing weight but do not forget weight training and strength training. Weight training and strength training is required to build muscles, tone your body and also improve your physical strength.

Get regular with exercise to lose weight quickly and efficientlyPhoto Credit: iStock

3. Take less stress: If you are stressed, weight loss is going to be more difficult than you can imagine. Stress can also lead to diabetes, thyroid, PCOS and other issues related to hormonal imbalance. Stress can be detrimental to your health and weight loss goals. Change your attitude towards stress and indulge in activities that you enjoy to feel less stressed. You can also try yoga and meditation.

Also read:Weight Loss Diet: Essential Nutrients You Need For Losing Weight Quickly

4. Sleep well: Lack of sufficient sleep can be a cause of weight gain and also why you have been unable to lose weight despite trying. Getting 8 hours of sleep every day, without fail, is important for losing weight quickly and efficiently.

5. Quit smoking and alcohol: These sedentary lifestyle habits can not only make you prone to obesity, diabetes, heart disease, liver issues and cancer, they can also make weight loss more difficult than usual. Quit them today to lose weight quickly and efficiently.

6. Try intermittent fasting: Intermittent fasting is a technique which involves eating for only a certain part of the day and fasting for the rest. Fasting period in intermittent fast can begin after you have an early dinner-say around 7 pm or 8 pm. You can fast for 12, 14 or 16 hours (whatever makes you feel comfortable, do not starve yourself and listen to your body). Eat a balanced diet during eating phase. This lifestyle change can restore good digestion and also help you lose weight easily.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Get Breaking news, live coverage, and Latest News from India and around the world on NDTV.com. Catch all the Live TV action on NDTV 24x7 and NDTV India. Like us on Facebook or follow us on Twitter and Instagram for latest news and live news updates.

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Weight Loss Tips: Eat Alone To Eat Less, Says Study - Other Helpful Tips For Weight Loss You Must Follow - NDTV News

The way you see yourself is the only image that matters. It should also be the only reason you want to change something about yourself your hair colour, your sense of style or your body weight. 21-year-old Hritvik Jha, a final year medical student, tells us that his perception of himself made him want to lose weight to get rid of a general feeling of uneasiness that started growing on him after he turned 15.

I was a pretty lanky guy up until I turned 15, but after that, a sudden load of studies and inactivity associated with the pressure of doing well in boards along with clearing the pre-med entrance test took a toll on my health. I was forced to stop all kinds of physical activities. In fact, during this time, I started indulging in a habit of snacking while I studying to cope with the stress, he recalls.

Hold on, it gets worse! Every time, my mom would ask me to go for a walk or stop snacking, I would excuse myself by saying that I can either concentrate on studying or maintaining my health for now!"

But as it turns out, a vicious cycle of inactivity and frequent stress eating can turn even the lankiest of guys into an inflated blob of fat. Over time, I grew out of all the M-sized clothing that I used to wear; nothing would fit me except an XL and XXL. Also, a general sense of unease started growing on me, every time I moved around. I would get tired easily, walking 100 meters felt like participating in a marathon. My feet would ache even after a small stroll around the block. Every time Id look at myself in the mirror it'd just feel wrong. This wasnt me. This was just some fat dude, who even I didn't recognise," he adds.

So, when the pre-med entrance results were out and I had cleared it, I was left with surplus time to finally do something about my body. I vowed that I would do my best to reduce as much weight as I could without harming my health. I weighed 84 kgs when I commenced on my weight loss journey and in a little over a years time I was able to lose 23 kgs and trim to just 61 kgs."

To lose weight, the first thing I did was - quit my habit of snacking frequently. I used to gorge on the empty calories of biscuits and chips."

"I replaced them with fruits such as watermelon to satiate my hunger as one should not suddenly cut their entire diet. It can lead to Hypoglycemia (low blood sugar). Hypoglycemia is extremely detrimental and may lead to episodes of fainting. One should gradually reduce their caloric intake to give their body the time to adjust a new change. Your body is your ally and not your enemy. Try to understand its needs and make changes gradually. It will cooperate!

"To accomplish exactly this, I started monitoring my net caloric intake on a daily basis. I included lots of fruits and salads (all well within my calorie range) in my diet to keep my stomach satisfied. I also started drinking a lot of water, I believe it really helped me lose weight faster.

QUICK READ: How many calories should you eat every day to lose weight?

The second step I took on this journey was - include a lot of cardio exercises as a part of my daily weight loss workout routine. I started to run a lot and also bought a skipping rope. Apart from this, swimming was one such exercise that helped me reduce my weight very drastically. I'd also like to add here that its very important to include exercising as a part of the weight loss regime as any sort of physical activity leads to a net caloric drain in the body. The body compensates for the same by burning off the accumulated fat. Initially, it may seem like a Herculean task it did for me, but gradually my body adapted to a new diet and exercise regime.

"This is the weight loss workout routine that I followed":

Early Morning:

Jump ropes (15 minutes)

Swimming (10-15 laps in a 50 m pool)

Morning Gym Session:

2.4 kms of jogging (6 laps of a 400m circuit) for pre-workout warmup

30 mins on the treadmill at a speed setting of 8 with 60 secs of sprint bursts at the speed of 13

3 sets of 10 push-ups

3 sets of 50 squats

3 sets of 10 reps of deadlift

3 sets of 10 reps at the pulldown machine

3 sets of 10 reps of bicep curls

Evenings:

Jump ropes (15 minutes)

4 kms of jogging (10 laps of 400m circuit)

Sprints of 100m (5-6 times)

Stretching exercises

QUICK READ: Heres how many calories you can burn by swimming for an hour

Pre-swimming (An hour before): A bowl of oats

Breakfast (After morning workout): 4 slices of bread with jam + a small cup of milk and some fruits

Mid-morning snack: A bowl of sprouts

Lunch: 3-4 Chapattis/Rice + a bowl of dal + a vegetable preparation + a bowl of curd

Evening (Pre-workout): A bowl of sliced watermelons

Dinner: A bowl of soup + 2 chapattis + 250 grams of chicken

Presently, I weigh 70 kilograms. 61 kgs was a bit too thin for my height, so I started working out in the gym a little harder to build a bit of muscle mass without gaining a lot of fat. And let me tell you that it takes a lot more time to gain weight purely via muscle mass. I have been able to maintain this weight by exercising a lot of control over the things that I eat. I maintain a detailed account of my caloric intake and expenditure.

Diet control is the first and foremost thing to keep in mind when it comes to weight loss. Try to monitor the caloric intake by downloading a calorie counter app, it helps a lot. If you want immediate results, I highly recommend swimming. Swimming is a low impact exercise and does not hurt the joints. It also helps relax the mind. I can ascertain that I you go for swimming 4 to 5 times, a week and maintain a healthy diet, you will start seeings results within 2 weeks. Also, drink a lot of water, it clears of the toxins and aids healthy weight loss.

QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

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, according to a medical student, who lost 23 kgs by quitting one bad habit - GQ India - What a man's got to do

Intermittent Fasting (IF) is one of the world's most popular fitness and weight loss trends. It aids rampant fat loss, increases energy, lowers bad cholesterol and also improves memory.

As the name suggests, Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating. 25-year-old, Dr Dhruvish Kapadia tells us that he was able to trim from a whopping 102 kgs to 67-68 kgs by following a 100 per cent vegetarian IF plan after trying almost every diet plan available in the book.

Through my childhood I was a chubby yet athletic kid. But all my physical activities stopped around the tenth grade and I resorted to stress eating! This messed-up lifestyle led to an excessive weight gain. And by the time I was done with the 12th grade, Id already crossed 100 kgs! he says.

Around the same time, I also flunked my medical entrance exam. This was the first time I understood the implications of a bad lifestyle. I knew I had to take strict measures to get my life back on track starting with improving my fitness levels. It was simple logic: if I am fit, Ill have energy to study for longer hours (back when I was super-fat, I was also super lazy and felt sleepy 24x7).

Kapadia explains that his weight loss journey has been a very topsy-turvy one, in a years time he was able to lose 18 kgs and crack his med entrance exam but once college started, he realised that most doctors actually lead very unfit lives. I wanted to be the kind of doctor whod "Walk the Talk" when it came to giving health and fitness related advises.

Consequently, he researched and followed multiple diet plans before he realised the health benefits of the 16:8 IF diet pattern and started following the below weight loss plan.

I've tried and tested almost every diet plan available in the book Vegan, Keto, High protein, High carb, GM and Military and according to me, the best results can only be availed by following a clean diet that it is supported by healthy eating patterns and regular exercising.

To be able to the same for myself, I cut down on refined sugars, fried food, junk food and most of dairy products from my diet. I also made salads my best friends and started practicing Intermittent Fasting.

Intermittent Fasting is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them. There are many IF plans and patterns (12:12, 16:8, 5:2, Eat-Stop-Eat, etc.) that you can follow, but the most effective one, according to studies, is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

Initially, I started with 12:12 split i.e. eating 2-3 meals during a 12-hour window and fasting for rest of the 12 hours. But as my body got used to it, I felt more confident, and started following the 16:8 diet pattern, he informs.

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 sleep thats 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 pm this 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.

In addition to this, FASTED WORKOUTS did wonders to accelerate my fat loss. When I wasnt fasting, I was following the below diet plan.

Id eat only 2 or 3 meals in my 8-hour eating window.

Meal 1: Protein smoothie (30 grams protein powder in 200ml soymilk blended with handful of walnuts + almonds + pistachios and flax seeds)

Meal 2: A bowl of either semi-raw sauted vegetables OR a salad comprising fresh greens - lettuce/cabbage, capsicum, red and yellow bell peppers, carrots, tomatoes, cucumber and apples

Meal 3: Oats in water/soymilk with cocoa powder and chia seeds for heavy training days or to fuel before long runs

During the fasting period, Id consume 2-3 cups of green tea and black coffee (pre-workout).

Just like with my diets, I also experimented with various forms of exercises and fitness activities to lose weight.

I started with gymming working out at least 6 days a week and following a weekly routine focusing on the following body parts each day: Back, Chest, Lower Body, Core, Cardio, Shoulder and Arms.

Then, I moved onto Distance Running I would train for it by running 3 times a week and cross-training - 2 days a week. Cross-training would include lower body, core exercises and cycling.

Since the last few months, I have moved onto Bodyweight Training along with CrossFit and Mixed Martial Arts. In addition to these forms of exercises, I play Basketball or go for 10K runs, every weekend.

QUICK READ: 6 five-minute habits to help you lose weight, gain muscle, and live a healthier 2019

I have been able to maintain my weight at 67-68 kgs by following an intuitive eating approach clubbed with Intermittent Fasting, and following the above mentioned workout routine.

Set an easy and practically achievable goal for yourself. Do not compare yourself with anybody. Everyone has a different starting point and a different body type. Approach this fat loss mission with positivity. Dont make it seem like you have to "sacrifice" bad eating habits and cravings. You are doing it to feel better and healthier!

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 35 kgs via Intermittent Fasting after trying almost every diet plan - GQ India - What a man's got to do

Theres never going to be a good enough time to start losing weight, eating healthy or switching your lifestyle unless you decide otherwise! You are the only person responsible for your future, and if you want to make fitness a part of it, you need to get up and get moving to lose that extra weight and burn the excess fat thats holding you back. And thats exactly what 26-year-old Vidit Gupta did to lose 60 kgs!

At my highest, I weighed a whopping 124 kgs with a waistline that expanded up to 48 inches. Not ideal, right? To top this, I was also I was a diabetic and suffered a high cholesterol and thyroid problem. But its not like I suddenly gained weight, even as a kid I was always on the heavier side of things and would hardly fit into XXXL or XXXXL-sized clothes, he says.

All my life, my parents, friends and relatives would give me long lectures on how and why I should lose weight but it wasnt until my uncle, a cardiologist and diabetologist (who I also hold in the same regard as my father) told me that hes been watching me getting fatter, each year, and is now very worried about my health and psyche. So as I kept climbing the obesity ladder, he requested me to lose weight for his sake. He said, Vidit, for me, could you please try and shed your excess weight? In this moment, I promised myself that no matter what happens, I will lose weight and bid adieu to my obese self for good.

And I stayed true to my own promise! I trimmed from 124 kgs to 64 kgs with waist size of just 32 inches in 9 months by following the below weight loss plan.

Gupta says that the first step he took to lose weight was waking up earlier to change his lethargic way of life. This also enabled him to dedicate a decent amount to a gym routine that forbade him from practising fast-paced workouts. Id wake up very early in the morning, and start my day with a glass of warm lemon water. At, 6 am, sharp, Id leave for the gym and workout for 3.5 hours. And this was just round 1 at the gym. Id go again in the evening and workout for 1.5 hours.

For the first 7 months, I focused majorly on cardio - every day. In fact, Id pack two t-shirts in my gym bag every day as Id sweat through the first one in just one hour. Post an hour-long cardio session, Id work on my abs and leg muscles; and in the evenings Id indulge in a strength training routine.

QUICK READ: Best cardio exercises for fat loss

While this took care of the physical aspects of my weight loss journey, I cracked the code to a perfect weight loss diet plan for my body by completely refraining from fats, carbs and sugar, and only sticking to the below meal plan.

Morning (Post-workout): Protein shake

Breakfast: A slice of brown bread + oats in milk + fruit salad + sprouts + a bowl of museli or poha

Lunch: A bowl of dal + a small serving of brown rice OR a bowl of salad

Dinner: A bowl of soup OR fibre-rich fruits, veggies or beans

QUICK READ: A simple diet plan that can help you lose weight in a healthy manner

Presently, I weigh around 75 kgs after losing so much weight, I had to put on some back to tighten my loose skin. However, I have been able to maintain this weight by following a calorie deficit diet pattern and practising compound exercises. I also run for 20 minutes, every alternate day.

A calorie deficit diet pattern is one of the easiest and the most recommended weight loss diet patterns. The basic principle of this diet is to ensure that you consume lesser calories than your body can burn on a daily basis.

This diet pattern does involve a little bit of mathematics as it requires you to calculate how many calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need create without harming your health. Keep in mind that the number of calories required to create a deficit is different for different body types. You can calculate yours online via a calorie calculator.

To lose weight, the first thing you need to do is say NO to sweets, shakes, ice-creams, and any other high calorie meals. Second: Trust yourself enough to go through the entire journey and not give up during a weight loss plateau be a gym freak and enjoy the journey while updating yourself with new fitness trends.

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 60 kgs after cracking the code to a perfect weight loss diet plan - GQ India - What a man's got to do