To lose weight in a sustainable manner, the first thing that you need to do is dismiss weight loss tips from friends and family members that promote following a fad diet plan. Why? Because most fad diets lead to following a pattern of starvation — and that’s not only an unhealthy approach to weight loss but also can negatively impact your mental well-being.
Instead, 37-year-old Mohit Tantiya suggests making the three below changes in your life to commence your weight loss journey. “I hail from the hospitality industry, which if you are unfamiliar with, requires working long and erratic hours. This of course translated to me falling into a very irregular pattern of eating. I also hail from a family with a long history of diabetes and related ailments. So a couple of years ago, when I was diagnosed with high sugar, high blood pressure, and fatty liver disease, I thought to myself if I was okay with relying on the life-long support of medicines to get by in life? And the answer was no! I decided to make changes in my life and even lose weight to get my health back on track,” he says.
3 changes to make in your life to lose weight –
“Weight loss is a complex process. It requires you to make:
– Dietary changes
– Lifestyle changes
– And building a strong will”
“Choosing any one of these three changes or ignoring either one of them, may give you the temporary result that you desire but will not sustain your new found glory in the long run,” he adds.
How to incorporate these changes in your life?
“Being fit cannot be a goal, it has to be a continuous process — it has to be a way of life. It can start by incorporating these three changes. I incorporated them in my life with the help of the below weight loss plan and trimmed from 82 kgs to 67 kgs.”
Weight loss plan to lose 18 kgs –
“Firstly, I consulted a dietitian and started eating small portions at regular intervals, comprising only healthy food. I also started maintaining a log of my food intake and managing my macros (protein, fats, carbs & vitamins) religiously. As difficult or as tedious as it may sound now, once you start doing this on a daily basis, it’s a child’s play and there are some really fantastic apps that can help you with the same.”
“Secondly, the timing of what you are eating and when you are eating is also very important. A food might be healthy if consumed in the morning but might give the opposite results when consumed late at night. Also a particular food might work wonders if you consume it before working out and might not give you the same result when consumed after working out and the vice versa. Below, let me broadly elaborate my diet plan (based on these 2 principles) for you as well as elaborate my exercise regime, which started out by making small changes in my lifestyle.”
Diet plan he followed to lose weight –
On waking up: A litre of lukewarm Water
06:30 am: Green Tea with Cardamom & Honey
07:00 am: 8 Soaked Almonds & 2 Walnuts
Pre-workout: A Banana or Oatmeal
Post-workout: A Scoop of Whey in Water
09:30 am (Breakfast): Wholewheat Spinach Roll/Paneer Roll/Baked Beans on Toast/ Poha/Upma
11:30 am: A Seasonal Fruit
01:00 pm: 1 bowl Sprouts Salad (Brussel Sprouts with Coriander + Lemon juice + Tomatoes + Onions)
02:30 pm: 1 Chapati/Brown Rice + a bowl of Dal + a bowl of Seasonal Vegetables/Paneer/Soya Chunks
03:30 pm: Buttermilk
05:30 pm: Green Tea with Chickpeas
07:30 pm: A bowl of Mixed Vegetable Soup
08:30 pm: Grilled Paneer/Grilled Vegetables/Stuffed Paneer Whole Wheat Paratha/Dal Chilla/Brown Rice (Once a Week)/Sautéed Mushrooms with Veggies
10:00 pm: Green Tea
“I used to also snack on Chia seeds, Flax seeds and Sunflower seeds in between meals.”
Exercise plan to follow to lose weight –
“Initially, I’d only jog in a nearby park and take the stairs instead of elevators whenever I could. Once I got into the habit of walking, jogging, I enrolled myself into a gym.”
QUICK READ: 5 ways to lose weight by walking with these effective, easy-to-do health tricks
“My first regime included a lot of cardio and CrossFit training and less weight training. I used to workout for at least 60-90 minutes, 5-6 days/week.”
“For around 4 days a week my regime included:
45 Minutes of a Cardio activity such as Rowing, Running or Spinning
5 Minutes of CrossFit training, including 20 Reps each of Tyre Burpees, Jump Squats, KettleBell Swing, Mountain Climbers, Box Jumps x 3 sets.”
“On the remaining two days, I used to work on my major muscles with the help of weight training. And over time, I focused more on weight training – training two muscles daily.”
Any tips for someone who’s trying to lose weight?
“-There are a lot of fad diets available on the internet and it’s very easy for a beginner to get totally lost or confused reading them. One might also try and imitate the success story of a friend, colleague or a relative but one has to bear in mind that each one of us are different from one another and what worked for them may not work for you.
-Do consult a professional, be it for your dietary requirement or physical workouts. Do discuss with your dietitian, what’s available at your place and what’s not possible. Don’t simply walk out with fancy diet charts which are impossible for you to follow in the long run.
-Take small steps and celebrate your small success. Always remember, there are no bad workouts, the only bad workout is the one which you never did.”
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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