As far as weight loss tips and weight loss diet plans go—a basic diet plan and workout routine that you can alter as per your changing fitness goals is what you need to create and follow. Why? It is the best way to ensure that you are losing weight and excess body fat in a sustainable manner—much like what 23-year-old Umesh Bhat did to lose 12 kg.
Bhat tells us that he always aspired to be in good physical shape, and when he decided to commence his weight loss journey, he knew he had to create a diet plan and exercise routine that he could stick to for the long haul. “According to me, you have to stick to the basics. Follow a diet plan that you can stick with for a long amount of time. If you can’t live without rice, bread, etc then the Keto diet isn’t for you—contrary to what you may read on the Internet. Such is also the case with many other popular diet plans,” he says. “For myself, I created the below flexible diet plan in a way that I didn’t have to give up on my favourite foods.”
Flexible diet plan he followed to lose weight –
“My flexible diet plan to lose weight featured only one key element: tracking the macros of all the food items that I ate in a day.” Interestingly, this is also known as the IIFYM (If It Fits Your Macros) diet.
What is the IIFYM (If It Fits Your Macros) diet?
IIFYM is a flexible dieting option, which requires you to calculate how many grams of macros or macronutrients (protein, fat and carbohydrates) you need to eat each day, and then tracking your food intake accordingly. The IIFYM diet lets one enjoy their favourite guilty pleasures as long as they’re meeting their body’s daily nutrition requirements (also known as maintenance calories). Yes, ice cream is an option in this diet but you’ve got to tread carefully.
The logic behind following such a diet plan is to eliminate the excess calories you consume in a day that contribute to fat storage in the body rather than helping any daily bodily functions.
Exercise routine he followed to lose weight –
“I’d go to the gym 6 days a week and follow a push-pull workout routine with a bit of slow and steady cardio of 20 mins, post the workout.”
Any tips for someone who’s trying to lose weight?
Start tracking your macros.
Indulge in resistance training with a bit of cardio.
Ensure you are sleeping well (7-8 hours). Rest and recovery are very important for the body.
Disclaimer: The fitness journey, diet and workout routines shared by the respondents are purely for inspirational purposes and in no way intend to propagate a specific body type. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.
Have you lost weight and got fit? Share your body transformation story too! Write to email@example.com and we will publish select stories right here!
More on Fitness