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.

5-month-comparison-photo

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)

Breakfast
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

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

Dinner
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.

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4 Comments

  1. aka007 April 13, 2013
  2. Abhijit Hora April 20, 2013

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