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Lessons Learned From My Weight Loss Journey (7 KG in a month)


For last few years I was so much involved into building my Startup that I didn't realize my health is getting stretched and compromised. As you all know, running Startup is one of the toughest thing in the world and it demands a lot. In fact irrespective of your profession, busy professional life adds huge toll on our health.

Unless you are careful, you'll not even realize that lifestyle balance is broken with excessive stress, irregular eating habit, junk foods, overeating and what not.

Health is our biggest asset and as you grow older you realize it better. We can't change paste but we can very much control our future. So, decided enough is enough and lets loss excess weight, improve diets and Be Healthy!

Thought to share this journey and learning to help others who may face similar challenges.

I have crafted below method following multiple Blogs, Youtube channels (and adjusted as per my lifestyle feasibility). I was 86+ KG when I started and reduced 7 KG in a month! 

P.S. I'm not a doctor or dietitian. I'm sharing plan that worked for me and whatever I have learned from various forum / channels.

Before jumping into Daily routine and Diet plan, lets understand the science behind weight loss-

  • Body requires 1,400-1,800 KCal per day. It varies based on gender, age, our lifestyle etc.
  • Our diet need to be less than required Calories ("Calorie Deficient")
  • If we eat less, body is going to burn stored Fat and thus we'll loss weight!
  • Walk or Exercise alone can't help to loose weight unless you control your Diet. 30 mins Walk burns 120-150 KCal, whereas Running burns 250-500 KCal. But if you eat 2 extra Roties, it'll add 200+ KCal!  
  • Avoid Carbohydrates (Rice, Roti, Bread, Parathas etc.) from your diet. One small Roti has 100 KCal!
  • Avoid Fat / Oil from your Diet (1 gm Fat / Oil = 9 KCal)
  • Avoid Sweets / Sugar (one piece of Gulab Jamun sweet has 350+ KCal
  • Include Vegetables and Fruits into your diet. Vegetables and Fruits (except Banana, Mango) have very low calories. In fact, during each meal try to fill yourself with Salad / Vegetables / Fruits.

Daily Routine

Start the day with 30-45 mins Walk. Post walk, drink 1 liter of water.

Breakfast (8-9 AM)

  • Poha, Fruits, Egg boil
  • Or, omelet & one piece bread
  • Or, Basen or Mung daal Chilla
  • Or, Curd, Puffed Rice, Poha, Fruits

Lunch (12-1 PM)

  • Salad (cucumber, tomato, onion), Dal (Any kind of Dal, Rajma or Chole)
  • Or, Half cup rice, mix veg & dal
  • Or, Dalia with vegetables
  • If Non-veterinarian, include Egg and Fish instead of Chicken and Mutton.

Dinner (7-8 PM)

  • Any kind of Soup
  • Or, Fruit salad 
  • Or, Healthy Chaat (Chaana, Makhana, Peanuts, Cucumber, Tomato etc.)

For all above meals, check portion size and always try to eat less. Try to drink water before meals and eat Salad or Fruits to fill your stomach.

Key Pointers to Remember

  • Consistency is the Key, Don't give up!
  • Study Calorie count before including any food into your diet plan (Do Google - "Calories in Samosa")
  • Sleep (for 8 hours), Stay motivated & Positive
  • Keep at least 12 hours gap between dinner and breakfast (Intermittent Fasting)  
  • Walk everyday (for 30-45 mins). It'll burn 100-150 KCal and increase metabolism
  • Drink 2-3 Liters of water
  • Once a while satisfy your cravings with small portion of sweet or biscuits or mixtures or some fried snacks, whatever you like but in small portion.
  • Include "Cheat Day" (once in 2 weeks) to indulge whatever you like (but again check portion size)
With a bit of diet knowledge, controlled eating habits and regular Walk or Exercise adds lots of Health benefits in our life which further help in our professional and personal life.

Staying healthy makes us more focused, confident, gives more energy, body remains in shape and more. Moreover, It's always better to take self-initiatives rather than waiting too late for doctor's prescription!


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