Diet Chart for Weight Loss in 30 Days in Urdu

Your aspirations can keep you going, proved Ishaan. His body weight became a reason for his rejection at a dream course that pulled his confidence down but he was not ready to give up. He decided to fight back and managed to lose 39 kilos. Indeed, an inspiration for many, this young man tells his weight loss journey…
Name: Ishaan Tuteja

Occupation: Final year college student
Age: 20

Highest weight recorded: 109 kilos

Weight lost: 39 kilos

The turning point: When I was in 10 ^th standard, my friends used to bully me. I became low on confidence and couldn't concentrate on my studies. But my love for junk food never died and I kept on indulging. I somehow managed and passed 12 ^th standard and I got selected for a hotel management course. When I went for an interview, after clearing 4 rounds, I got rejected in the fifth round. It was quite shocking that it was due to my weight they rejected me. I felt ashamed and inferiority complex pulled me down.

Getting admission in hotel management was my dream and so, rejection was quite devastating for me. I didn't allow this setback hinder my aspirations and that day I chose to be fit and healthy.

My diet

Initially, I was on calorie deficit diet, which included a few carbs. I started eating six times a day to improve my metabolism. After a lot of research, I successfully made my own diet plan.

Before breakfast (after waking up at 9.00 am): 1 glass of lukewarm water with lemon juice.

After 1 hour: Fruits (apple, pear, pineapple, papaya, orange or kiwi as these fruits have ample of vitamin C)

After 2 hours (in BREAKFAST): White oats cooked in water (with cut almonds, cashews, and apple), 5 to 6 scrambled egg whites. After that, I usually go to gym for 1.5- 2 hours and once I am back, I eat 5 to 6 boiled egg whites (only 1 yolk with it).

Lunch: Boiled chicken breast with boiled broccoli, green beans spinach/boiled daal

After 2 hours: I eat sprouted lentils, beans, black channa with tofu added in it / 5 egg whites omlette without oil

Dinner: Full plate of salad (cucumber, boiled broccoli, carrots, tomato, lettuce, cabbage, beetroot and small bowl of boiled daal (yellow lentil, green lentils or toor daal)

I didn't eat chapatti or rice as they have high carbs. Also, I used to take green tea with a few lemon drops three times a day.

Workout: Initially, I used to go to gym in the morning at 7 and for the first two months, I only did crossfit. There was no weight training. I just used to do treadmill and cross trainer and after those sessions, my trainer made me do High Intensive Interval Training(HIIT)

Within 1.5 months, exercising and dieting helped me reduce 13 kilos. After 2 months of gym, I started doing weight training for shaping and toning my muscles with cardio and no crossfit. I started to workout for 2 hours, 6 days a week (Sundays were my rest days). I started reducing my weight week after week and got excellent results within 6.5 months, by losing 39 kilos in all.

Low-calorie recipes: I don't use any oil in my diet. I don't eat fried foods. I add tofu instead of paneer, avoid spices and add a little salt and black pepper only.

Fitness secrets I unveiled: The role of diet in losing fat and gaining muscles is 70 per cent and only 30 per cent is about your workout.

How do I stay motivated: "I am my only competition" is what keeps me motivated. The thought that I have to be better every day, keeps me going. I stay motivated by watching motivational fitness videos, pages of bodybuilders and by listening to workout pump songs.

How do you ensure you don't lose focus? I achieved results, I made progress and I kept on thinking about my next step towards my fitness goal. Always remember the reason you started if anytime you feel like giving up.

What's the most difficult part of being overweight?The most difficult part of being overweight is you can't do any physical activity. Your favourite clothes will not fit into your fat body, you might feel inferiority complex, you are left with no confidence and you border on depression and a perpetual laziness.

What shape do you see yourself 10 years down the line? I started gaining muscles a month back and now I am on a high carb and high protein diet. Within a few years, I see myself having sculpted a body shape which is my sole dream.

What are the lifestyle changes you have made? I am more energetic now. I can do any physical activity that I want to indulge in. Moreover, I can interact with anyone without any complexes in my mind and can do anything that a fit person can do to stay happy and fit.

What was the lowest point for you? I was tired of eating clean and boiled food and I wanted to give up. But then I made myself understand that I have to do it to achieve my target and I am so happy I finally did it.

Lessons learnt from weight loss: Being fat shouldn't even be an option as it damages your health. Eat a healthy diet to stay fit and not only to flaunt your body.

If you have a weight loss story that can inspire others, mail us at toi.health1@gmail.com

Diet Chart for Weight Loss in 30 Days in Urdu

Source: https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/fat-buster-i-lost-39-kilos-by-this-self-made-diet-plan-in-just-6-5-months/articleshow/62079727.cms

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