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Home » How to lose weight quickly » Weight loss story: This guy shed 16 kilos in 5 months. Here is his diet and workout – Times of India

When Saurav Kumar Panda couldn't compete in a marathon, he realised he needed to pay attention to his health and lose weight. To know how he did it, read his transformation story below:Name: Saurav Kumar PandaOccupation: Strategy AnalystAge: 29 years

Height:5 feet 8 inches

City: Bangalore

Highest weight recorded: 91 kilos

Weight lost: 16 kilos

Duration it took me to lose weight: 5 months

The turning point: I always wanted to be lean and muscular but couldn't keep track of my fitness levels. Soon enough, the sedentary lifestyle made me put on the kilos at a rapid pace. I tried to run the TCS marathon in 2019 and I was barely able to finish the 5km mini-marathon run (timing lagged too). I actually felt that I waa aging too fast because of my health. That was the time I decided to make the necessary changes.

My breakfast: This is generally my post-workout meal, and hence it comprises whey protein shake (1 scoop whey protein, 1 banana, 200 ml skimmed milk, one-ounce almonds, some dried cranberries, and cinnamon powder).

Sometimes, I eat a bowl of fruits, nuts, and seeds with whey protein (mixed in water). This helps me maintain a healthy mix of protein, carbs, and fats.

My lunch: 1 bowl of daal (or rajma or channa) with 2 chapatis.

Evening Snack: Coffee and boiled eggs or roasted peanuts.

My dinner: I take a minimal-carb meal at night. Omelette/boiled eggs/scrambled eggs (5 egg whites + 1 whole egg) and vegetable salad to match up the fiber intake.

Pre-workout meal: I work out on an empty stomach.Post-workout meal: Same as my breakfast

I indulge in: I go for 1 very high carb day a week. This helps me maintain the glycogen level and perform better at the gym. Since I do not eat rice and sweets on regular days, my cheat meals are mostly biryanis, burgers, and gulab jamun.

My workout: I work out for six days a week. It comprises of 45 minutes of dedicated weight training and 10 minutes of post-workout cardio/abs training for 5 days and, one day of dedicated 35 minutes cardio and 15 minutes abs training.

Low-calorie recipes I swear by: Homemade tava chicken and tava fish and desserts like fruit shakes and parfaits.

Fitness secrets I unveiled: Weight loss (or fat loss) is mainly done in the kitchen. Training is important for sure but if one does not change his/her lifestyle and eating habits, weight loss can be a lost cause. With small tweaks to your lifestyle and nutritional knowledge, one can make huge changes.

Weight training is also important. It helps in achieving a systematic weight loss. Once things are in place, consistency is the key.

How do I stay motivated: My motivation is the person standing on the other side of the mirror every morning. When I see that person making progress, it is what keeps me going.

How do you ensure you dont lose focus? I have divided my transformation into stages. That helps me to stay focused and work towards it. One can create a goal-based approach and stick to them. Some examples could be 'lose x kgs' or 'drop y% body fat'. You can also choose to work on a long term goal.

In our sedentary lifestyle, at least an hour of intense physical activity is very much required to stay fit and disease-free.

Whats the most difficult part of being overweight? Weight problems took a toll on my health. I was less agile than before, could not focus well, sweat more and used to run out of breath even while performing small talks or walks. I lived in the constant fear of developing chronic diseases like cholesterol, diabetes and blood pressure shoot up.

What shape do you see yourself 10 years down the line? I would like to see myself with similar energy, focus, and fitness while maintaining a lean look.What are the lifestyle changes you made? There are quite a few:- Drink 3.5-4 liters of water daily- No or minimal carbs at night (this solves half of the problems)- Keeping a track of my caloric intake (it is important to maintain a caloric deficit in order to lose fat)

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Weight loss story: This guy shed 16 kilos in 5 months. Here is his diet and workout - Times of India

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Home » How to lose weight quickly » Weight loss story: This guy shed 16 kilos in 5 months. Here is his diet and workout – Times of India