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Home » Lose Weight » How to lose weight like this guy who lost 28 kgs by sticking to an easy to follow diet & exercise routine – GQ India

If youve already begun the prep to commence on a New Year, New Me fitness resolution then let us tell you that to lose weight or to tone down is just part one of this resolution! Part two consists of you actually taking care of yourself and not falling back into your old patterns, bad eating habits and lifestyle like 23-year-old Rijul Chopra did by first: losing 28 kgs by following a calorie deficit diet plan and second: training regularly to build healthy muscle mass.

Says Rijul, I weighed 100 kgs when I commenced my fitness journey after the twelfth grade. Id always get teased and body-shamed for being overweight. I wanted to look good and feel great before joining a college, so I decided to join a gym and followed the below weight loss routine to trim from 100 kgs to 72 kgs.

In the beginning, I was totally oblivious to weight loss diets, routines and even gym workouts. But shortly after joining a gym, I learnt the importance of eating well and also got stronger by exercising right. I also learnt how being in a caloric deficit state (achieved by following a calorie deficit diet) can help one lose weight along with the importance of consuming proper macronutrients (proteins, carbs and fats)."

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

A calorie deficit 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, youre bound to lose weight.

This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need create without harming your health.

The deficit can then 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. Rijul tells us that the first and foremost thing he did was buy a kitchen scale in order to properly track his calories and macros. You can weigh all your food on a kitchen scale to know its exact quantity. Based on this number, you can just enter that food and its newly-found correct quantity on a fitness app or even Google to calculate its macros and eat without starving yourself.

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

I needed a total of 3000 calories to maintain my weight. So I reduced 300 calories and then after 3-4 weeks another 100 and then so on until I was eating 1900-2000 calories a day this was my way of creating a deficit. During this phase, I was consuming 2 gms protein per kg of my bodyweight and rest of the calories were consumed in the form of carbs and fats. I also incorporated fruits and veggies in my diet to keep the fibre intake in check and drank 3 litres of water a day to help my body digest the food better.

QUICK READ: Here's how drinking water at regular intervals can help you lose weight and increase your metabolism

"This diet routine was supported by a mix of the below weight training and cardiovascular training exercise regime."

My workout regime followed a typical split training routine. I used to train 5-6 days a week targeting each part of the body on a particular day. For example: Monday: Chest, Tuesday: Back, etc. Moving forward, I also incorporated ab workouts, functionally training and compound lifts in order to build strength.

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

I also used to indulge in a cardio routine, every alternate day. This included running on the treadmill, cycling, etc.

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

Notably, it took my 7-8 months to shed 28 kgs and trim down to 72kgs. I have been training in the gym for about 4 years now and have built up my muscles.

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 28 kgs by sticking to an easy to follow diet & exercise routine - GQ India

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Home » Lose Weight » How to lose weight like this guy who lost 28 kgs by sticking to an easy to follow diet & exercise routine – GQ India