Managed to lose 2kg this week

After a full week of no workouts and eating recklessly, which lead to 900gm weight gain last week, I have successfully managed to not only lose the gained weight, but also 1100gms more this week (total weight loss 2kg (4.4lbs) this week).

While I still have a long way to go before I can call myself fit, I have managed to lose 21kgs (46lbs) in a little over 5 and half months, so I guess I am on the right track.

More importantly, my blood pressure has dropped from a constant 170/100 to 130/85 and I feel a lot more energetic than before, which I feel is a lot more important than difference in looks or compliments from friends and family.

Here is a comparison photograph which I took last month, since then I have managed to lose 3.1kgs and would likely be taking another comparison photograph next week.


Great thing is, I have been losing all this weight without eating any sort of weight loss supplement or different food, in fact I am eating almost the same food I was eating earlier, with slight reduction in portions and added benefit of exercise.

Here is what my food diary looks like on a normal day:

Pre Breakfast Meal
EAS 100% Whey with 250ml toned milk (great way to get 34gms protein for less than 300 calories)

3 chapatis (Indian bread) with a serving of dal or subzi (cooked pulses or vegetable curry) and dahi or chach (curd/water diluted curd)

Pre Workout meal
A banana or any other fruit or at times, dry fruit

3 chapatis with a serving of dal or subzi and dahi or chach

3 or 4 chapatis with a serving of dal/subzi or Khichadi (rice and pulses cooked together in a pressure cooker with salt, spices and cooking oil). At times I also supplement this with an egg white or two.

Workout regime (6 days a week)
30 minutes weight training (hitting each body part twice a week).
30 minutes of evening walk, before dinner.

With the above diet, I am trying to eat around 1850 calories a day, of course on some days it is slightly higher and on some, it is lower, but at the end of the week, it generally balances out.

The only thing I focus on apart from getting macro and micro nutrient needs met is that I shouldn’t be feeling weak or hungry all the time. If I am feeling that way, I will eat more, even if it puts me above my calorie goal. Because let’s face it, it is as much about getting fit and adopting a healthier lifestyle, as it is about losing weight. So I listen to my body and adjust my diet and workout regime accordingly and don’t force myself to do something, I am not willing to do on a particular day.

Of course there are days when I eat oily food or sweets and drink cold drink. But even then, I try and plan such things out in such a way, that I create enough deficit in rest of my meals to compensate for them. Of course if I am not able to do that, I don’t overly fret over it, because let’s face it, every day is a new day and there is no point fretting over past.

I will post another update in the coming days, till then in case you have any questions or queries, please leave a comment below and I will reply to them soon.


  1. Great going man. The 19-3-13 picture looks really good. Not only you look slim but also your face looks stress free. Keep it up n buy a RE!!

  2. Abhijit Hora says:

    Truly Yogesh there is a lot of changes you look more energetic and a lovely charm on face. Go on Mate we expect more. The efforts put by you are showing lovely returns. Gear up and we are awaiting for more charming and super energetic looks in future…best of luck.

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