While there arent any easy ways to lose weight, there are many tried-and-tested weight loss approaches that can help you get started on your 2020 I-am-going-to-get-fit-this-year resolution. Like Archiev Kumars tried-and-tested intermittent fasting routine and workout schedule.
The Delhi-based 22-year-old lost 26 kgs by following an intermittent fasting pattern of eating after making small changes in his daily routine to include healthy eating and working out as a part and parcel of his life. My tryst with weight loss began two years ago. I weighed close to 110 kgs, and would constantly just feel bad for myself. I couldn't even run for a kilometre and would feel tired all the time, he says.
The only thing I knew at this point was that I wanted to better myself! I was very determined, and consequently started educating myself the basics of weight loss, things such as what is calorie counting, BMR (Basal Metabolic Rate), different types of diet schedules and workout regimes, he informs. I began by going through a lot of online blogs and YouTube channels (Beer Biceps, Athlean X and Guru Mann Fitness have very good content for beginners) and then reached out to a friend, who had recently won a triathlon and multiple marathons in the past top help create a basic home workout routine that was devoid of any equipment to commence my weight loss journey.
QUICK READ: This is how many calories you can burn without setting foot in a gym
Simultaneously, I started researching the various diet and eating patterns that I could resort to lose weight and finally settled on the intermittent fasting pattern of eating after making the below basic tweaks in my diet and routine.
Dump the junk: The first tweak that I made was completely cut-out junk and packaged food from my life and replace it with fibre-rich foods such as oats and muesli. I also started drinking a lot of water.
Bye bye sugar: I regulated my sugar intake drastically. Sugar is a major reason behind insulin spikes, which is also a major reason for weight gain. Leaving sugar is hard and must be done slowly. Start with removing sweets form your meals and then move on to replacing normal sugar with jaggery or honey for tea and coffee.
Stop snacking: I stopped snacking all the time and replaced mid-day meals and evening snacks with small salads and fruits such as apples.
No midnight binging: I did not eat after 8-9:00 pm to start cultivating a healthier routine.
After my body got adjusted to these basic tweaks, I started following intermittent fasting pattern of eating clubbed with a dedicated workout routine to lose weight.
Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.
There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.
You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleepthats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pmthis makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.
I observed the 16:8 diet split from 10:00 pm to 2:00 pm. So, during my 8-hour window, I ate three meals, comprising lunch, a small snack and dinner.
Lunch: 2 chapatis + dal + cucumber salad OR a slab of Paneer (200 gms)
Snacks: Eggs (boiled or made into an omelette) OR dry fruits and fruit juice
Dinner: 1-2 chapatis + dal + salad OR boiled oats and paneer
It wasn't easy to stick to this diet so I started slowly and progressed with time. One of the most important things for me on this journey was indulging in a cheat day Id take every 7-14 days.
It kept me sane and would also motivate me the next day to stick to my diet. It was my way of rewarding my hard work. What must be noted is that, cheat days should also be humane, one should not go crazy on a cheat day. Eat whatever you want but in moderation.
QUICK READ: Is intermittent fasting really worth It?
Archievs diet was supplemented with the help of the below exercise regime.
My exercise regime started with only cardio exercises for the first couple of months, which included:
Squats (10 reps, 3 sets)
Burpees (5 X 3)
Crunches (20 X 3)
Jumps (100 X 3)
Running (2 kms)
Back seated Rows (10 X 3)
Shoulder Press (10 X 3)
Lateral Raises (10 X 3)
Weighted and Normal Squats (10 X 3)
Dumbbell Curls (20 X 3)
Tricep Dips (10 X 3)
Along with this, Id either go for a run or go cycling at least 2-3 times a day. Recently, I got into CrossFit and boxing workouts, they mainly comprise HIIT circuits (High Intensity Interval Training) and strength training. This helped me gain a lot of stamina and strength and I have continued to follow that regime.
ALSO READ: This 10-minute HIIT cardio workout is the definition of hardcore
While trying to get in shape, patience and consistency are of utmost importance. Results are not quick but they are worth the effort!
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.
How to lose weight like this guy from Jaipur who lost 32 kgs & became a Fat Loss Aerobic Instructor
Why some runs suck and what you can do about it
Malaika Arora reveals her exact diet and workout regime that keeps her in that fabulously fit shape
More on Fitness
- How to lose weight in winters easily? See tips and nuskas inside - Newsd.in - December 31st, 2020
- 6 Great And Easy Ways To Lose Weight Faster Recommended By Experts CVBJ - Explica - December 26th, 2020
- 30 Crazy-Easy Ways To Lose Weight Without Even Trying - IG60 - December 4th, 2020
- The One Dietary Change That Instantly Makes You Lose Weight - nation.lk - The Nation Newspaper - November 26th, 2020
- 8 Easy Ways to Lose Weight and Improve Fitness - October 7th, 2020
- Heres how you can still achieve your fitness goals of 2020 - The Statesman - September 15th, 2020
- Weight Loss: Follow THESE tips that are backed by research to shed extra kilos - PINKVILLA - May 14th, 2020
- 11 Easy ways For Teens To Lose Weight - November 8th, 2019
- Easy Ways to Lose Weight Naturally | Reader's Digest - October 2nd, 2019
- 15 Easy Ways to Lose Weight Fast With Healthy Lifestyle ... - April 14th, 2019
- How to Lose Weight Fast: 5 Easy Ways to Lose Weight Quickly - March 31st, 2019
- 9 Simple Ways To Lose Weight Quickly For Teenagers - March 16th, 2019
- 50 Easy Ways to Lose Weight | Reader's Digest - March 13th, 2019
- 5 Easy Ways to Lose Weight, 20 Minutes at a Time ... - October 16th, 2018
- How To Lose Weight Fast and Easy (NO EXERCISE ... - YouTube - April 25th, 2018
- 7 Easy Ways to Lose Weight Over 35 - 40 Day MAX Fat Burn - March 2nd, 2018
- 10 Easy Ways to Lose Weight Without Starving | Men's Health - December 7th, 2017
- Easy Ways To Lose Weight! - youtube.com - November 24th, 2017
- 10 Easy Ways To Lose Weight Fast - YouTube - November 24th, 2017
- Diets that promise easy ways to lose weight and treatments to get your neck into shape are put to the test - The Sun - September 4th, 2017
- How to Determine Your Body Weight Set Points - Beliefnet - August 3rd, 2017
- 10 easy ways to lose weight and maintain it - Ridge Times - June 8th, 2017
- 10 easy ways to lose weight - WebMD Boots - May 31st, 2017
- Australian nutritionist shares six easy ways to lose weight without dieting - NEWS.com.au (blog) - May 8th, 2017
- 40 Easy Ways To Lose Weight Without Dieting - Into Fitness - May 5th, 2017
- 30 Easy Ways to Lose Weight ... - Eat This, Not That! - April 22nd, 2017
- 21 Surprising and Easy Ways to Lose Weight | The Active Times - April 2nd, 2017
- Easy Ways to Lose Weight Fast | Eat This Not That - February 20th, 2017
- 34 Easy Ways To Lose Weight Fast - BuzzFeed News - February 18th, 2017
- Easy Ways To Lose Weight - calories and weight loss calculator - December 3rd, 2016
- 10 Easy Ways to Lose Weight - YouTube - November 3rd, 2015
- How To Lose Weight Fast and Easy (NO EXERCISE) - Weight ... - September 25th, 2015
- Easy Ways to Lose Weight | Women's Health Magazine - August 1st, 2015
- 10 Easy Ways to Lose Weight Full Meal Plan to Lose Weight How To Lose Weight Fas 10Tips for Fast - Video - April 30th, 2015
- 10 EASY Ways to Lose Weight & Get Healthy! Weight Loss Tips, How to Diet, Food, Best Diet - Video - April 30th, 2015
- 10 Easy Ways to Lose Weight HSGYQ7cICNY Tips to Lose Weight - Video - April 30th, 2015
- How To Lose Weigh FAST 8 Easy Ways to Lose Weight FAST LEhOS5KdxKs Weight Loss for Men & Women - Video - April 30th, 2015
- 10 easy ways to lose weight EwoTl3EhIF0 Best Diet - Video - April 30th, 2015
- 5 Easy Ways To Lose Weight - And That Keep the Weight Off - Video - April 18th, 2015
- Easy Ways To Lose Weight Tips - Video - April 18th, 2015
- Lose Weight | Easy Ways To Lose Weight Tips - Video - April 13th, 2015
- How To lose Weight Fast? 10 Easy ways to lose weight quickly? - Video - April 10th, 2015
- 10 Easy Ways to Lose Weight - Garcinia Cambogia - Video - April 10th, 2015
- 5 Easy Ways To Lose Weight Naturally - Video - April 5th, 2015
- Green tea easy ways to lose weight fast! - Video - April 2nd, 2015
- Easy Ways To Lose Weight Fast Desperate Man Loses 20 Lbs Of Fat With Amazing Diet Secrets - Video - April 2nd, 2015
- Easy ways to lose weight - weight reduction - Video - April 1st, 2015
- Green tea 5 easy ways to lose weight! - Video - April 1st, 2015
- 7 Easy Ways to Lose Weight Shopping - Video - March 31st, 2015
- How to lose weight fast quick and easy ways to lose weight! - Video - March 31st, 2015
- Easy Ways to Lose Weight /Effective Weight Loss / Lose Weight Fast - Video - March 24th, 2015
- 10 EASY WAYS TO LOSE WEIGHT WITH 3 WEEK DIET IN 21 DAYS - Video - March 24th, 2015
- Incredible Easy Ways To Lose Weight - Video - March 23rd, 2015
- 7 Easy Ways to Lose Weight ~Tips/Tricks - Video - March 22nd, 2015
- Best Weight Loss Tips From Special Nutrition - Easy Ways to Lose Weight - Video - March 22nd, 2015
- Weight loss - The Venus Factor - Video - March 12th, 2015
- Easy Ways To Lose Weight After Having A Baby How It Work - Video - March 8th, 2015
- Easy Ways To Lose Weight While Breastfeeding How It Work - Video - March 8th, 2015
- Easy Ways To Lose Weight Without Working Out How It Work - Video - March 7th, 2015
- Easy Ways To Lose Weight Without Spending Money How It Work - Video - March 6th, 2015
- Easy ways to lose weight in a week - Video - March 4th, 2015
- How To Lose Weight Fast and Easy - weight loss program - Video - February 12th, 2015
- Easy ways to lose weight for teenagers - Video - February 12th, 2015
- 10 EASY Ways to Lose Weight & Get Healthy! Weight Loss Tips, How to Diet, Food, Health Coach YouTu - Video - February 8th, 2015
- Beginner 15 Minute Workout - Video - January 23rd, 2015
- Easy Ways to Lose Weight Katie's Testimonial about Proactol Natural Slimming Pills - Video - January 21st, 2015
- 5 Easy Ways to Lose Weight | Fat Loss | AJ Odudu - Video - January 4th, 2015
- 10 Easy Ways To Lose Weight [Tips For Weight Loss] - Video - December 16th, 2014
- 10 Tips To Lose Your Weight - Video - December 4th, 2014
- 8 Easy Ways to Lose Weight - Video - November 28th, 2014
- How to lose weight - The healthy way HQ | #Weight Loss Tips And tricks - Video - November 28th, 2014
- 3 easy ways to lose weight fast - Video - November 27th, 2014
- Lose weight without starving yourself -10 easy ways to lose weight without starving yourself - Video - November 14th, 2014
- 10 Easy Ways To Lose Weight Fast - Video - November 12th, 2014
- How To Lose Weight Fast - Lose Belly Fat with Garcinia Cambogia - Video - November 5th, 2014
- 9 Easy Ways to Lose Weight Fast Without Workout - Video - November 3rd, 2014
- Easy Ways To Lose Weight After Having A Baby - Video - October 30th, 2014
- 10 EASY Ways to Lose Weight & Get Healthy! Give Guidelines to Take Nutrition Part 1 - Video - October 18th, 2014
- How To Lose Weigh FAST: 8 Easy Ways to Lose Weight FAST - Video - August 9th, 2014
- HOW LOSE WEIGHT FAST & EASY,EASY WAYS TO LOSE WEIGHT,WEIGHT LOSE PROGRAM, - Video - July 31st, 2014