Search Weight Loss Topics:

Home » How to lose weight quickly » How to lose weight in 6 months like this guy who lost 22 kg by cracking the code to a healthy weight loss plan – GQ India

A healthy weight loss plan is a combination of not just working out daily and eating well yes, sorry to burst your bubble. A healthy weight loss plan requires you to understand your bodys strengths and weaknesses and then play them up according to your advantage. Much like what 34-year-old Manav Raj did to lose 22 kg and trim from a whopping 117.5 kg to 95 kg in 6 months. I was diagnosed with multiple health issues insulin resistance with serum range (more than 25 mlU/L),high blood pressure (around 140/100 mm/HG) and fatty liver Grade 1 after an episode of muscle spasm pain in my spine, he says.

And apart from the physical damage ravaging my body, the insecurity of being diabetic compelled me to make a change and create the below healthy weight loss plan to not just lose weight but also imbibe fitness as a part and parcel of my life, he adds.

To understand the methodology of nutrition and weight loss, I enrolled myself in an online diploma from Udemy Academy, under one of their coaches, Mr Akash Sehrawat. He focuses on a long term strategy to build a healthy body composition instead of just weight loss and even how to reach the same with proper BMR and BMI calculation, muscle mass retention and a proper breakdown of the bodys fat percentage.

After understanding these concepts, Raj says that he made the below diet plan and workout regime for himself.

I started eating as per the circadian rhythm (sleep-wake cycle) of the body and in line with my circadian rhythm, I started following the 16:8 pattern of intermittent fasting.

QUICK READ: Intermittent Fasting or Keto Diet: Whats better for weight loss?

During my 8-hour eating window, Id eat a balanced diet comprising 50% Carbs and Vitamins, 30% Protein and 20% Fat. Id keep a track of my calories with the help of an app and also pre-plan my meals. Id actually tweak them daily in accordance with my activity levels.

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

I tried to burn a minimum of 1500 calories per day, and for the same I followed a mix of both anaerobic exercises (Dumbbells, etc) and aerobic exercises (Yoga asanas). This mixed routine was followed by walking for at least 6000 steps.

QUICK READ: 5 ways to lose weight by walking with these effective, easy-to-do health tricks

Id suggest these lifestyle changes:

- Follow a consistent diet plan and workout routine

- Avoid high glycemic index food and fatty foods such as Maida, Rice, Potatoes, Pakodas and Samosas.

- Ensure you stay hydrated. Drink around 3 litres of water daily and get ample sleep as well.

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.

NOW READ

Ranveer Singh orders his lunch & dinner from this Mumbai-based food delivery service to stay in top shape

9 ways to lose weight without dieting or signing up for an expensive gym membership

15 facts about fruit and vegetable juices you need to know

More on Fitness

Read the original here:
How to lose weight in 6 months like this guy who lost 22 kg by cracking the code to a healthy weight loss plan - GQ India

Your Full Name
Your Email
Your Phone Number
Select your age (30+ only)	30313233343536373839404142434445464748495051525354555657585960616263646566676869707172737475767778798081828384858687888990919293949596979899100101102103104105106107108109110111112113114115116117118119120
Select Your US State	Select Your StateAlabamaAlaskaArizonaArkansasCaliforniaColoradoConnecticutDelawareFloridaGeorgiaHawaiiIdahoIllinoisIndianaIowaKansasKentuckyLouisianaMaineMarylandMassachusettsMichiganMinnesotaMississippiMissouriMontanaNebraskaNevadaNew HampshireNew JerseyNew MexicoNew YorkNorth CarolinaNorth DakotaOhioOklahomaOregonPennsylvaniaRhode IslandSouth CarolinaSouth DakotaTennesseeTexasUtahVermontVirginiaWashingtonWashington,DCWest VirginiaWisconsinWyoming
Program Choice	Select Your ProgramInjectable HGHInjectable TestoteroneInjectable SermorelinInjectable Weight LossInjectable HCG DietInjectable Vitamins
Confirm over 30 years old	Yes
Confirm that you resident in USA	Yes
This is a Serious Inquiry	Yes
Message:

Home » How to lose weight quickly » How to lose weight in 6 months like this guy who lost 22 kg by cracking the code to a healthy weight loss plan – GQ India