How to lose weight in 6 months according to a 41-year-old man, who did it without stepping inside a gym

Losing weight at any age might be very difficult however that doesn’t imply it’s not doable. Weight loss isn’t a tried and examined system, it is a course of or as 41-year-old Vinay G J places it “weight loss is a journey that needs to be enjoyed without worrying too much about the end result.” If you’re consuming proper and dealing in direction of a sensible goal weight objective, dropping weight might be as simple as 1,2, Three.

Vinay tells us that for him, dropping weight was very systematic but a lot of enjoyable. “I have been constantly categorised as obese for the past 18 years of my life. However, only six months ago, I realised that amongst all my school friends (who I met at a reunion), I was the only one who was really obese! In fact, a couple of my friends mocked me and said that I should not make any plans beyond 5 years as I would not survive beyond that time,” he recollects.

“This one sentence was my golden ticket to a fitter life. It made me realise that I had to do something before it’s too late. So I set a target weight goal for myself at 60 kgs. I commenced my weight loss journey on November 15, 2018 and was able to achieve my target weight goal by losing 45 kgs on May 22, 2019 – that’s exactly 189 days,” he provides. This is how he did it:

Weight loss plan to lose 45 kgs:

Vinay’ systematic strategy to weight loss began by setting a sensible goal weight objective for himself. He tirelessly labored in direction of it by taking the next steps:

1. “I started managing my food portions and gradually substituted unhealthy ingredients with fibre-rich foods (Brown rice, Ragi, Jowar, 7 varieties of millets (Sorghum (Jowar), Finger millet (Ragi), Pearl millet (Bajra), Barnyard millet, Kodo millet, Little millet and Proso millet) and raw vegetables.”

2. “I completely stopped consuming sugar, sugary fruit juices and all forms of canned/packed/processed foods.”

Three. “Worked in developing a habit of drinking water before and after meals, and thoroughly chewing all my meals.”

four. “And lastly, improved my sleep cycle.”

QUICK READ: The trick to go to sleep quicker, according to a psychologist

As a a part of his weight loss weight loss plan plan, Vinay traded his common three heavy meals for the beneath weight loss plan plan and exercise routine – that begins at Three:30 am in the morning.

How to lose weight: Diet plan to comply with –

“I didn’t follow any fancy diet plans to lose weight. I stuck to eating simple home food as I wanted to work with a sustainable diet plan that does not allow me to give into any cravings or get frustrated.”

Pre-workout: 2-Three glasses of water or lemon water OR a banana

Post-workout: Seasonal fruits or a handful of nuts

Breakfast: Idli/ Dosa/Pulao/Poha

Brunch: A small bowl of sprouts with some curd

Lunch: Vegetable salad (cucumber, beans, tomato, capsicum, cauliflower, cabbage + finely chopped onions blended with grated beetroot, radish, carrot and knol-khol) + one chapati with a vegetable curry OR a cup of brown rice with sambar or dal with one glass of buttermilk

Dinner: I eat my dinner earlier than 6:30 pm and it often consists of 250 ml of Ragi malt OR 200 gms of candy potato or entire seasonal fruits

As Vinay wraps up his dinner by 6:30 pm, he attracts an early finish to his day in the healthiest doable method by clocking in a good relaxation earlier than he will get up at Three:30 am to practise the next weight loss workout routines:

Which workout routines to comply with to lose weight?

“Walking and running are the only two forms of exercises I took up to shed weight. I did not enter the gym at any point of my journey.”

QUICK READ: 5 methods to lose weight by strolling with these efficient, easy-to-do well being methods

“I chose running over the gym because my goal was only weight loss and I wanted to do it in a natural way without putting any unnecessary stress on my body”.

“Running daily is not as easy as it reads. Initially, I was not able to run even 100 meters, but as I progressed I was able to cover a good distance. I would run anywhere between 15-20 kms every day and practise basic cardio exercises. Running also made me build my stamina and confidence. I completed a half marathon on June 16, 2019 in 1 hour 43 minutes. My health has been at its peak and I feel so positive about everything now in comparison to just a few months back.”

How to keep your physique’s present weight after a drastic weight loss?

“My body type has a tendency to gain weight very quickly. So, to manage my current weight, I eat the same diet and follow the same running routine. But now, I have reduced the running distance to 10 kms.”

Any suggestions for somebody who’s making an attempt to lose weight?

“To achieve anything in life you need to first change your mindset and become mentally strong and focused. I had failed multiples times before but I was not ready to fail this time.”

Disclaimer: The weight loss plan and exercise routines shared by the respondents could or might not be authorised by weight loss plan and health specialists. GQ India does not encourage or endorse the weight loss suggestions & methods shared by the particular person in the article. Please seek the advice of an authorised medical skilled earlier than following any particular weight loss plan or exercise routine talked about above.

Have you misplaced weight and acquired match? Share your physique transformation story too! Write to and we’ll publish choose tales proper right here!


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