Weight loss tips: How to lose weight like this guy who lost 32 kg by sticking to this one diet – GQ India

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Posted on February 22, 2020

4 min read

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Contrary to popular opinion, going to the gym and sweating out during gruelling workout sessions is not the only way to burn fat and lose weight. Weight loss begins at home, specifically in the kitchen, by eating right.

This sentiment is also echoed by Satyen Jagtap. He recently lost 32 kg and trimmed from 100 kg to 68 kg. He shares that he rapidly started gaining weight post 2014 due to stress-related problems and resultant binge-eating. However, a year ago, he decided to return to his fit self by following the below weight loss plan.

Weight loss plan he followed to lose 32 kg in a year:

“My weight loss plan can be broken down in four parts,” he says. “It started with eating right, followed by exercising daily, cutting out all forms of junk food and ensuring that I’m consuming healthy, metabolism boosting drinks such as green tea.

1. Diet

Breakfast: 1 chapati and curry / 3-4 boiled eggs / 1 sweet potato / 1 apple

Lunch: 2 chapatis and curry / 1 sweet potato

Dinner: 1 chapati and curry + 1 bowl of rice

2. Exercise

I didn’t enter the gym at all to burn any calories. Instead I’d indulge in any one of these three activities daily.

Walking: 5 km

Cycling: 10 km

Running: 2 -3 km

3. Curb intake of unhealthy food

I completely stopped my intake of:

Junk Food

Sugar

Ice cream

Sweet

Chocolates

Tea/Coffee/Biscuits

4. Metabolism-boosting drinks

2 glasses of lemon honey water

2 cups of green tea”

How does he maintain his current weight?

“I have been able to maintain my current weight by being very regular with my exercise regime. I also play cricket on the weekends, follow the same diet and indulge in cheat meals only once a week.”

Any tips for someone who’s trying to lose weight?

1. “Take one day at a time—just focus on today—and you’ll be able to succeed everyday.

2. Count your calories and try to walk at least 5000 steps a day.”

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.