Balaji Surywanshi reveals how he lost 15 kilos in two months by walking 10,000 steps.
I am 28 and work as a regulatory affairs professional in Mumbai.
In May 2019, I weighed 73 kilos.
My office is half an hour away from my house. When I take the local train, I prefer to stand for 30 minutes of the journey.
Some time in May 2019, I realised that I couldn't stand for 30 minutes and got tired easily.
I also felt out of breath if I walked a little.
That's when I decided to focus on my health and change my food and lifestyle.
I started walking 2 km a day, slowly reaching 10,000 steps.
At the end of two months, I lost 15 kilos.
Diet
I used to avoid a meal three times in a day because my basal metabolic rate is low.
I realised I don't need to eat three times food in a day.
I followed intermittent fasting (16:8 food eating window) and my body responded very well. It helped me to lose maximum weight in short period of time.
Later, I switched to healthier, portioned, meals.
- Breakfast: 2-3 boiled eggs or poha, idli
- Lunch: 3 chapatis with mixed sabzi with a fruit salad.
- Dinner: 2 rotisabzi and one bowl of yoghurt and a moderate amount of rice.
- Pre-workout meal: A handful of almonds and walnuts.
- Post-workout meal: Two boiled eggs or sometimes milk.
Workout
When I started, I walked 2 km for the first few days.
Later on, I gathered speed and walked 5 km or 10,000 steps each day, either in the morning or evening and sometimes twice a day.
I decided to have only homemade food. I gave up junk, oily food and stopped ordering from outside. I switched to vegetarian food for 60 days.
I used to check my weight twice a week;
Lessons learned
I realised that diet is a very important factor in weight loss. Hence, I focused on food intake and obviously, consistency in my workout.
During the initial 60 days, I didn't miss my workout for a single day.
My biggest motivation was the difference in my physique.
Whenever I saw myself in the mirror, I got charged up to sweat more and lose weight.
I have realised that consistency is the key.
When we are in a consistent zone, nothing can stop us to achieve our goal.
If you are patient, disciplined and work hard, you can accomplish anything.
Going forward, I would like to have a toned body with a very low-fat level.
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