ways to lose weight

Now… To get things straight, I’m no fitness expert and I have been overweight(bordering on obesity) for 90 percent of my life. I can tell you that it’s easy to lose weight if you do the right thing. I am 6′0″ tall(183 cms). I used to be 115 kgs once. I lost 25 kgs in around 3 to 4 months doing this and reached 90 kgs. But the fact is, I probably lost a lot more kgs in fat as I did gain significant muscle mass through those months… I used to eat normal meals and workout twice a day. details below…

1. Do a light cardio workout(empty stomach) in the morning(30 to 45 mins).
2. Have high fibre, protein cereal in milk after workout(no extra calories from sweeteners).
3. Work starts at 9 am. I have black coffee at 10 am(no sugar). Caffeine is supposed to increased metabolism.
4. I eat a super heavy lunch at around 1 pm. Lot of carbs(usually rice)… I mix bland & healthy food(raw/boiled veggies) with food I love(chips… within limits of course). So, technically, this is not a diet meal.. Just a well planned one.
5. Back to work till 5.
6. I do a 30 minute HIIT with upper and lower body workouts. Note that a lot of the calories from the lunch would be used up here. Or I do a full circuit workout. Alternate day plan.
7. I have a mug of green tea(no sugar, also known to increase metabolism among other thing).
8. Low fat, high protein, high fibre light meal for dinner with 2 to 3 fruits as well(no carbs like rice or bread)

Few things to note though…

1. I am a vegetarian. So it was easy for me to avoid certain types of food while certain other types did trouble me.
2. Have what you like in moderation rather than cutting out completely and eating bland food. Denying yourself will lead to failure of your plan.
3. I drank around 4 to 5 litres of water a day(especially since I live in a tropical area, I do sweat a lot through the day even without the workouts). Especially important to rehydrate during workouts.
4. Don’t workout too soon after a meal. You might feel like throwing up which is clearly bad for health.
5. I never had a weekly rest day from my workouts. I might take an off day once in 2 weeks maybe.
6. I had 2 cheat days a week eating whatever I liked(usually pizza) but these were usually for lunch so that the workout burns most of it out. Very important to keep yourself happy. If your cravings get the better of you, that’s the end of it.
7. No drinking or smoking. At all. I never smoked but I quit drinking when I got serious about health. There are other ways you can get a buzz… Listen to music, play a game. Alcohol reduces metabolism and smoking reduces stamina… both no-nos for those reasons if you are serious about your weight loss.

Another cool thing to do is, change your HIIT workouts because when you do that, you shock your system which causes you to burn more.

Not Recommended for: People with heart and breathing conditions, people over 40 without regular physical activity cannot sustain HIIT and it might even cause them more harm than good. Also not recommended for skinny people trying to gain muscle mass.

Recommended for: Young people looking to lose weight fast while building lean muscle. People with less time to spend on workouts.

Benefits:

1. Looks… probably what people care most about but it’s not the most important thing. Your face looks fresh from better blood circulation, you look fit(notice the word fit and not thin).
2. Increased Stamina… You build better physical and mental stamina from this routine.
3. Increased Strength… Daily physical tasks will get ridiculously easy for you. Eg. Initially, I couldn’t do a single pushup properly. After a couple of months I could do 25–30 in a set and 5 sets of that.
4. Happiness… Especially when you can see the fruits of your labor(looking into the mirror, setting personal fitness goals etc).
5. Better Sleep… Those who cannot sleep at night, please try a mad workout session in the evening and tell me that you aren’t able to sleep. The body will shut down automatically to recharge.
   Hope I was able to help someone out there! :)

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