How do I reduce my weight from 95 kg to 75kg?

How do I reduce my weight from 95 kg to 75kg?

It is not simple that sense. You need to put some extra efforts. I am going to tell you the best possible way. Remember, you need to lose weight and keep yourself in shape in the long run. This can be done by changing a few things in your lifestyle.

The above picture is of banana-oats pancake. If you want the recipe, you can add a comment <3

At the starting of the quarantine, I was very unhealthy and I don't know what my weight was. However, I am sure that I was more than 65KGs at the least.

Now I am 60/61 (it fluctuates, hence weights are not the ideal way to measure yourself. However, as we can see a huge difference in just 2 months, I guess this is okay for starters)

So, I have started intermittent fasting. However, you would have read about it and probably heard about the 16/8 rule. It means, you will be fasting for 16 hours and at the end of the 16th hour, you will break your fast and then eat your meals within the next 8 hours.

Usually, this rule doesn't specify anything about the diet which you will be following. Also, it doesn't say about restricting any kind of food. However, I followed a specific diet that I made after an exhaustive research on the internet. I found out that your weight loss is 80% your diet and 20% your workout. Hence, eat as healthy as possible.

Here's what you eat the whole day:

• Wake-up and do some physical activities. Yoga/workout(gym/home)/skipping/cardio/running. Depending on your time schedule, health restrictions, and energy.
• Have your breakfast. (I take my breakfast at 10 am) eat something that fills you up and is healthy. For example, eat oats porridge, brown bread sandwich loaded with veggies or simply, chapati(2) with milk.

• Have a healthy, fulfilling lunch. Eat brown rice or chapati with a yogurt salad or something on the side which has very little oil and only sauteed. I like to sauté my veggies with as little oil as possible.

• Drink green tea during your evening snack. Eat some dry fruits. Green tea can be painful to drink every day, therefore, sometimes you can have a fresh juice of any seasonal fruit. Be it pomegranate, orange, apple, grapes, etc.

• Your dinner should be as early as possible. Try to eat by 7 pm and go to bed by 10/11 pm. Your dinner should be a low carb dish. For example, I eat peas or Chhole/chickpea) or anything that is rich in protein and fills my tummy. Also, never miss the veggies. Capsicum, corn, onions, tomatoes, cucumber, anything you like.

• Drink water throughout the day. Drink at least 4 liters.
• Go for a walk after dinner if possible, it helps to keep you active.
• If you feel hungry before sleeping, drink a glass of Turmeric Milk.
• Sleep enough. Make a habit to sleep for at least 7 to 8 hours. Your body needs enough rest during your fasting hours and your muscles need to get ready for the next workout!

Here are some extra options if you want to mix match your meals. Of course, eating the same thing every day can be boring.

This one is a sauteed Matar and vegetables with turmeric and chaat masala. squeeze a lemon to enhance the taste!

This one is Healthy Besan Cheela. you can get the recipe on youtube. I tried to do it a little aesthetically, then got tired and made it without the capsicum ring… lol.

NOTES:

1. You can have ONE cheat MEAL Once in a week. Try not to overload as you will suddenly get all the fat you lost, back onto your body with just one meal.
2. If you want to snack and feel hungry between those 8 hours, try to eat something healthy. go for yogurt, nuts, banana bread with peanut butter, etc.
3. Workouts should be done carefully. avoid the exercises that can make you feel pain or pressure on your joints or bones.
4. Replace oil with Ghee.

TO AVOID:

1. Avoid sugar, refined flour, butter, oil.

I hope this helps.

P.S. I seriously had issues following this routine as I was a lazy person and had to cook my own meals. However, I hope you keep yourself motivated and do this for at least a month without cheating and trust me you're going to love this routine or you can say “lifestyle”

If you appreciate my effort and liked the answer, it would be amazing if you give me and upvote! Thanks in advance!!

All the images are from my gallery and are prepared by me :)

love,♥️😀

Thanks for Reading 🙏