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Jan 4

How to lose weight like this guy who lost 43 kgs without giving up on pizzas by following this diet hack – GQ India

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While there are no quick ways to lose weight, there are many diet hacks that you can follow to stay true to your 2020 fitness and weight loss resolutions. One such diet hack has been put forth by 33-year-old Dr Rohit Jain, a periodontist by profession. And, all it requires is a little bit of addition and subtraction of healthy calories from your daily meals. He lost 43 kgs and trimmed from 109 kgs to 66 kgs.

Says Jain, being a dentist, my job requires me to be seated at one place for long intervals. Over time, this led my body to gain a massive amount of weight (109 kgs!) and also severe back aches. These two problems started interfering with my daily job as well. I just knew I had to overcome both these issues as soon as possible thus I decided to get fit by following the below weight loss plan.

To lose weight, I started calculating my macros (protein, carbs and fat) and calorie intake. I knew that as long as I am eating within a suitable calorie range and exercising daily, Ill be able to lose weight in a sustainable manner.

What Jains just described is also known as the If It Fits Your Macros (IIFYM) diet.

IIFYM is a flexible dieting option that requires you to calculate how many grams of macronutrients (protein, fat and carbohydrates) your body needs to eat each day to thrive, and then tracking your food intake accordingly to only meet that number and not overeat. IIFYM diet lets one enjoy their favourite guilty pleasures also, as long as theyre meeting that number. Yes, ice cream is an option as per this diet hack but you've got to tread carefully!

QUICK READ: How to lose weight by calculating your macronutrients right

I wrote my macros down and calculated all my meals accordingly, everyday. This trick let me enjoy pizzas/burgers and junk food every now and then as I kept track of all my macros and did not exceed my calorie intake come what may.

The below diet plan will give you an insight into what my daily meals looked like (made in accordance to my calorie intake) and also give you a glimpse into how I managed to eat pizzas without straying from my calorie count.

Early morning (Pre-workout): 4 Almonds, 2 cashew nuts, 1 fig, 6-8 raisins and 1 banana

Breakfast: A big bowl of oats/muesli with a glass of juice

Mid-day Snacks: A bowl of sprouts or 2 biscuits with a cup of black coffee

Lunch and Dinner: 2 Chapatis without butter/ghee + 1 bowl of curd + 1 bowl of veggies + 1 bowl of any dal.

I ate all green vegetables including broccoli and beans. I also ate papads and pickles (in moderation). On Saturdays, Id enjoy a pizza or burger - also in moderation to satiate my tastebuds and not necessarily fill my stomach.

Along with rectifying my eating habits, I also started going to the gym. I enrolled myself in the gym, last year in June. I dropped the first 5 kgs very easily. But continued to work hard even after that. By December 2018, I weighed 90 kgs. And, today I weigh 66 kgs. I am actually trying to gain some weight now and reach 72 kgs. Below is the weight loss workout regime that helped him trim to 66 kgs.

My workout routine started with 40 minutes dedicated to cardio, initially, after riding a cycle from my home to the gym. The gym was around 8 kms away from my home. I made sure I followed this cycling + cardio routine at least 5 days a week.

QUICK READ: The best cardio machine for every type of workout

As I kept building my stamina and strength in the gym, I switched to a 40 min cardio + 40 min weight training routine - 5 days a week. I trained each muscle group once a week. For every muscle group, my coach made me do 8 exercises with 3 repetitions of 12-10-8. I usually worked Chest on Mondays, Arms on Tuesdays, Shoulder on Wednesdays, Back on Thursdays and Legs on Fridays including Ab Training on alternate days.

QUICK READ: The best abs workout: the only 6 exercises you need to get a six-pack

- Stay disciplined! Don't cheat either on your meals or on your workout schedule.

- Believe in yourself and never compare yourself with others in the gym.

- Also, dont make unrealistic goals that are not achievable. They will dishearten you and lower your motivation.

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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How to lose weight like this guy who lost 43 kgs without giving up on pizzas by following this diet hack - GQ India

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