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'I lost 14 kilos in three months'
Debabrata Khan
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June 13, 2007

We asked Get Ahead readers to share their stories of weight loss with us. Here, 29-year-old software engineer Debabrata Khan shares how he dropped 14 kilos in three months:

I am 5' 6" tall, and used to weigh 90 kilos until a few months ago. Being overweight made me feel bad about myself and I suffered from low self-esteem for a long time because of it. 

Finally, one day I decided that I needed to make a start somewhere and the office gym presented just the right opportunity. I signed myself up and began on my weight loss journey.

Once I got into the exercise routine, I also started watching my diet. Here's how I managed to shed the extra weight:


~ Breakfast: Two whole wheat bread slices with jam followed by an apple or a fruit.

~ Lunch: Two rotis with one vegetable followed by two-three slices of watermelon and papaya.

~ Snacks: I'd have one or two biscuits whenever I felt hungry.

~ Dinner: Two rotis with vegetable or chicken, and sometimes some rice.


Debabrata, then and nowI followed this exercise regime five days a week:

I would go to gym every afternoon before lunch. I would begin the workout by jogging on the treadmill for about 25 minutes, covering about 3 kms. I followed this up with some abdominal exercises for 15-20 minutes and then some weight exercises. I'd finally end the hour-long session with some stretching exercises.

 Gradually, I increased jogging to around 40 minutes covering about 5-6 kms.

A fun way to lose weight is swimming. Though I didn't know how to swim when I began, I learned how within 10 days and started swimming regularly after that. I used to swim everyday for around 50 minutes.

The swim was followed by dinner at 8 pm and I was in bed by 11 pm.

By sticking to this routine, I managed to lose 14 kilos and now weigh 76 kilos. I feel great; being fit has given me a boost in confidence and is a source of great pride. I participated in the JP Morgan Marathon (5.6 km) on May 3 this year and completed it in 31 minutes 30 seconds, something I could never have dreamed of doing just a few months ago.

It just goes to show, where there is a will there is a way!

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'How I lost 30 kilos'
'I lost 11 kilos in two months'

Were you once overweight? How did you manage to drop the excess baggage? Email your contributions to, along with your name, age, occupation, contact details, and photographs of yourself both before and after your weight loss. We'll publish the best entries right here on Get Ahead.

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