To be able to lose weight in a simple and sustainable manner, you need to create and master a lucrative routine that’s a mix of eating healthy and working out daily. But how exactly can one go about creating this routine? We’ll let Anzal Mallick tell you. He recently lost 26 kgs and trimmed from a whopping 107 kgs to 81 kgs — courtesy of one such lucrative weight loss routine!
Says Anzal, “at my heaviest I weighed 107 kgs and was constantly taunted by this one friend for being overweight. Nine months ago, her taunts finally got to me and I decided to lose weight and trim from 107 to 81 kgs by following the below weight loss plan.”
Weight loss plan to lose 26 kgs -
“As per my weight loss plan, the first step that I took was: control my diet (earlier, I used to eat a lot of junk food, including 2-3 samosas daily). I completely stopped indulging in anything unhealthy and also started following a calorie deficit diet plan.”
What is a calorie deficit diet?
A calorie deficit diet is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, “the concept is based on the idea that as long as you eat fewer calories than you burn, you’re bound to lose weight.”
What to eat if you’re following the calorie deficit diet?
This diet pattern requires you to calculate the number of calories your body needs to consume on a daily basis to function smoothly minus the extra consumption. This number the determines the deficit.
The deficit can 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. You can calculate yours online via a calorie calculator.
QUICK READ: How many calories should you eat every day to lose weight?
According to Anzal’s weight loss plan, he resorted to the below diet plan to stay within his new calorie range.
Diet plan to follow to lose weight -
Breakfast: A bowl of oats and two boiled egg whites
Lunch: 2 chapatis with a lot of veggies
Dinner: Boiled egg whites along with 2 chapatis and a glass of milk
“In addition to these three meals, I also drank a lot of water.”
QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism
While Anzal's diet helped him burn a significant amount of body fat, his body transformation was supplemented with a dedicated weight training and cardio routine, which makes up the second part of his weight loss plan.
Weight training and cardio routine to follow to lose weight -
“I used to do cardio exercises such as running on a treadmill for 15 minutes, followed by cycling, etc. and then move onto this routine:
Pushups
Side dumbbell exercises
Crunches
Burpees
Jumping jacks
Squats
The above routine was followed weight training exercises dedicated for specific body parts on specific days.”
QUICK READ: The best cardio machine for every type of workout
Any tips for someone who’s trying to lose weight?
"Start eating healthy and give the calorie deficit diet a shot. And never give up!"
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 gqdigital@condenast.in and we will publish select stories right here!
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