To lose weight, you only need three things—discipline, determination and consistency—says 30-year-old Kshitij Khanna and not an exorbitant gym membership as countless targeted ads on the Internet will tell you. No, we are not saying that gyms don’t help; they do. But you don’t necessarily need to join one to lose weight.
You can lose weight at home, like Kshitij did by brisk walking and following an intermittent fasting pattern of eating. “One of the most unique components of my weight loss journey—from 120 kgs to 79 kgs—was that I did not join a gym!” Kshitij says.
“Last year, my family (read: my brother and my mom) thought my weight had surpassed all thresholds and I should do something about it. I had also developed varicose veins and got breathless while climbing a short flight of stairs. Plus, none of my clothes would also fit beyond a point. Well, right now I can keep going on and on about why I needed to lose weight, but you get my point, right?” he adds.
Kshitij elaborates that he decided to commence on a hassle-free weight loss journey by making simple changes in his lifestyle. “I started brisk walking daily, and to be honest, I cannot stress how beneficial it was for me. I also indulged in some simple home workout routines but brisk walking (at the right time) coupled with intermittent fasting helped me lose 41 kgs in 6 months.”
How can you lose weight by brisk walking?
Walking is the best form of ‘free’ physical exercise that burns calories and belly fat. It also helps preserve lean body muscle. Club it with a healthy diet plan and routine, you’ll start noticing an improvement in your body soon. Read more about its benefits here.
What is intermittent fasting?
Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you can or cannot eat. It only focuses on when you should eat them.
What is the best intermittent fasting plan?
There are many IF plans and patterns 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.
How to follow the 16:8 diet 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 sleep—that’s 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.
Kshitij tell us that he initially followed the 16:8 intermittent fasting pattern and then moved on to following the 18:6 fasting pattern. “For a while, I also followed the 20:4 Warrior Diet (fasting for 20 hours and eating only during a four-hour window) and even experimented with the OMAD (One Meal A Day), 22:2 and 23:1 diets.”
QUICK READ: Intermittent fasting vs. normal dieting: What’s better?
“When I was fasting, I’d go for a walk during the 18th hour or an even later hour of the fasting window. And since I was doing this, my body had no option but to cut the stored fat or excess fat to get energy.”
How can a combination of brisk walking and intermittent fasting help one lose weight?
“I feel at the core level, weight loss is the result of a simple calculation between calories in (the calories you consume in the day) versus calories out (the calories you burn in a day).” If you eat lesser than what your body can burn in a day, you create a calorie deficit. The deficit allows the body to burn stored fat to generate energy.
QUICK READ: How many calories should you eat every day to lose weight?
“There are several options of exercise, including going to the gym that act as different medium to reach the same goal as I did by walking and intermittent fasting.”
How to maintain your current weight after a drastic body transformation?
“I have been able to maintain my weight by following the same routine I followed to lose weight, and even taking it to the next level. I feel this is just the start for me, I want to run a half marathon the next year and possibly a full marathon in the next couple of years. I also intend to add yoga and meditation to my schedule and for sure some exercises to the mix.”
QUICK READ: 10 reasons why men should do yoga
Any tips for someone who’s trying to lose weight?
“Discipline, determination and consistency are the most important factors in your weight loss or fitness journey. When I go for a walk or eat the right thing I just feel good, it makes me happy, you will have to feel it to believe it. It doesn’t happen overnight but give yourself sometime.
“I’d also like to add that if you want to follow intermittent fasting or any other protocol for that matter, keep in mind that you can’t leave them as soon as you are done with losing a desired amount of weight, because if you suddenly stop, you’ll regain the weight again. You have to follow pattern for a long tenure (I intend to follow IF as long as I can).”
“Also, please note that it takes the body some time to get adjusted to any new routine, so give yourself at least a few weeks before you quit.”
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.
Have you lost weight and got fit? Share your body transformation story too! Write to firstname.lastname@example.org and we will publish select stories right here!
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