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Jan 1

How to lose weight like this guy who lost 21 kgs by following this free exercise plan – GQ India

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The key to lose weight without ever stepping foot inside a gym is actually not as complicated as people and most trainers make it out to be. You can lose weight in a sustainable manner by ensuring that you are eating healthy and torching that stored body fat by indulging in some form physical activity daily. This activity can range from anything to swimming, skipping, aerobics and even just walking.

Now, the latter really worked like a charm for Uday Gupta. He tell us that he was able to lose 21 kgs in a span of just 5 months by walking daily and eating healthy. At my heaviest, I weighed a whopping 100 kgs. My t-shirt size was XXXL and waist size was 46 inches these are very big numbers! What made matters even worse was the fact that I was constantly teased by my friends for being overweight it was a nightmare! he adds.

As a result of all of this, I actually started wearing very loose clothes to hide the fat. But, one day, someone I knew told me that I was the most obese person. This one statement pinched me but it also made me realise that I needed to get in shape which I did by following the below weight loss plan, he adds.

My weight loss plan to trim from 100 kgs to 79 kgs included eating healthy and just walking daily. Yes, I never went to the gym at all. Below is the gym-free schedule that I followed to lose weight.

- Walking for 100 minutes or 10,000 steps

- 15 minutes of jumping jacks, planks, squats and working out with a dumbbell at home

QUICK READ: 5 ways to lose weight by walking

Gupta reveals that while walking helped immensely, he also switched his normal diet with the below 5-meal plan.

Breakfast: 2 boiled eggs and 1 glass of milk or 2 slices of bread with paneer

Lunch: 2 chapatis and 1 bowl of sabzi or dal and 1 egg or 1 chapati with two eggs. I have a cup of green tea after lunch or after any heavy meal

Pre-workout: 1 cup of black coffee

Post-workout: 1 banana

Dinner: 1 bowl of soup or a portion of fruits like guava, apple, pineapple or papaya

I have been able to maintain my weight by making it a point to never consume more than 1000 calories in a day. I also ensure to burn 400 calories every day.

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

Even though I am happy with my current weight, in the coming years, I aim to be stronger and fitter.

I have realised that to lose weight you need to have a great amount of dedication and willpower. You need to also stay disciplined and motivated to achieve it.

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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