How I lost 11 Kgs in a month with 1 Magic device? (without going to Gym)

No, you can't fool us. Another attractive thumbnail. This is not possible, and that too without going to a gym!! Retarded.

I know many of you might have heard this line before about how to lose 10 kgs of your weight and you might have seen many videos also. This article is not going to be any frightening special diet and hardcore workout which you have to follow to lose weight. Instead, it's going to be more practical which I have tried and have achieved this for myself. My current weight is around 70 KGs, down from 82 kgs. This blog is about my personal journey of weight loss and how I managed to do it without going to Gym. In the blog, I have given details of what diet I followed and what were the significant changes I made, AND how 1 INSTRUMENT can help you achieve your desired weight without having to put in many efforts. Yes, 1 Magic Instrument!!

SCIENCE -

Let's talk about some basic science first and many of you might know this but for those who don't, If you wish to remain in the same shape or lose some of the extra pounds, then you need to have an overall idea of the calories you are consuming on a daily basis.

CALORIE DEFICIT is a state where you are consuming fewer calories than the overall calories you need for a day and CALORIE SURPLUS is a state where you are consuming more calories than the overall calories you need for a day. At first, when I came to know about this, I didn't believe that by just consuming fewer calories, I could shed some of my weight. I thought it was a pure lie and for weight loss, you have to do high-Intensity workout and hit the gym on a regular basis until I tried this in lockdown on myself(since gyms were closed and I gained a considerable weight).

And initially, this might appear to be a daunting task, but trust me, it's not, and hardly takes your 5 minutes before your meal consumption(that is better than going to GYM). This would help you a lot and bring in a massive change to your body in just one month. This is basically followed by all the celebrities you admire, the only difference that they have a person who looks after their daily consumption, which I think is not at all necessary. There are some basic rules which if you can follow, will give you the same set of results.

Note - This activity, at the start may seem frustrating and not appealing at all, but try to enforce this habit on yourself. You probably have no idea about the calories you are consuming per food on daily basis. When I started out, I had no idea about how many calories are there in 5 Rotis or how many calories are there in half plate of rice. Once I begin measuring and calculating the calories in my food(with the help of fitness pal app), I was more aware of how much had I consumed and how many calories were left. It also helped me in eating high-calorie food sometimes without thinking, like Burgers, sweets, etc as I would know always know my total calories for the day and I would always make sure to balance it out by not consuming those calories, leaving out a certain food/meal for that day. This way, I would still remain in a calorie deficit mode, as it was important for weight loss and also get my cravings fulfilled.

Anyways, after the lockdown happened, I put on some EXTRA weight, thanks to the availability of homemade foods all the time. Two-three months down the lane, I was at the same place on the weighing scale, at 82 kgs. I felt frustrated, especially seeing my tummy in the mirror. I decided I would lose 10 kgs again, and make sure that I don't gain it again, and to make this happen I decided to write down the things that were important so that they stick in my head. With this, the journey started, and here is a reflection of the path I walked on.

Calories are directly proportional to weight. - Unknown.

To give a more clear perspective as to why should keep track of your calories, Let's take a look at the calorie amount of a Large Oreo shake. The total Calories are 2600, and it does not appear to be huge but its the average consumption of all the meals (breakfast, lunch, dinner ) of a man of weight around 80 kgs.

Now, think about it, and you consume it not having any idea as to how much you are consuming, just because its size is small as compared to a normal meal.

To give an analogy, it is the same as eating 100 gm chicken breast(300 calories), 300 gm palak panner(350 calories), 300 gm Dal(280 calories), 5 Rotis(500 calories), 500gm Rice(700 calories)!!!

This does not mean, that you never consume these. But the next time you consume a large oreo shake, you know the calories that you have consumed and will generally avoid any other high meal that day. Because at the back of your mind, you know that the calories for that specific day are full. You will also probably do a workout to burn the extra calories.

A small homework for all of you. Just look at the calories of 1 Medium cheese burst Dominos pizzas. I am not talking about a slice, the whole pizza. :)

So, do you now think that you should at least have an approximate idea of the no of calories you are consuming for your regular foods? The foods that you are eating on regular basis, whether they are calorie-dense or not, and if they are contributing to your weight?

This is extremely important whether you choose to believe or not. Calorie tracking for the food you are consuming will define your future health and other important aspects of your life, so develop this habit to keep track of calories and you will remain in the best shape ever.

OVERVIEW

I had gained a significant amount of weight, and a lot of belly fat had accumulated as well. I had begun eating more, and it wasn't all junk also, but it was a significant increase in the consumption of calories per day that led to my gain in body weight. If you are gaining extra, then it probably is a sign that you are consuming more than your body needs. Your diet is basically a mix of carbs, proteins, and fats, including the micronutrients. In simple layman terms, if you want to lose some extra pounds from your body, you have to eat less than what you are consuming now. This is Calorie deficit mode, and you need to keep this concept in mind during your weight loss journey. Similarly, we have caloric surplus mode, where you intake more calories than your body needs to put on some extra pounds. This was probably one of the major factors that helped me the most during my weight loss journey and would help you too if you just keep this in mind while consuming your daily meals. I had developed the habit of eating more on a regular basis, and as a result of which I had to bring back control on my diet. I made some major changes in my breakfast, lunch, and snacks. Snacks in particular which I will later talk about!!

Now, Indian food, if we see that is prepared on a daily basis constitutes of high Carbs and low protein. This may not be everywhere, but the majority of Indians have rice, dal, roti, and cooked vegetables as their primary sources of energy. These foods are good, but the major constituent is these are carbs( rice and roti). Rice and Roti are consumed the most, and it consists of Carbs that are calories dense food. For weight loss, I had to remain in a calorie deficit mode. To achieve this, I had to bring my Carbs consumption down and replace that with some other source that is not so dense in calories. I saw all the foods available and also searched the diets of some of my favorite athletes, and replaced them with the extra carbs that I had removed from my Diet. Carbs, if consumed in excess, do lead to gain in overall body weight, especially if you are not lifting and doing any workout as such.

Before that, I would like you to spend 1 min of yours, head over to calorie-calculator, and calculate how many calories do you need on a per-day basis and how much are you actually consuming. Do this in mind keeping your current weight and the weight you wish to achieve.

Suppose I had 90 kgs at the start when I decided to shed it. My approx calorie consumption at that time around for a day was 2200 calories. I wanted to be around 75 kgs, which would require me to consume 1600 calories, which means 600 calories needed to be cut off. It helped me gain a better perspective and idea of how should I plan my meals. I calculated this and began adjusting my meals according to the calories needed by a 75 kg person and cut down the extra calories.

The MAGIC INSTRUMENT

Weighing Machine(for food) - I realized this late, and hence I want to tell you early that buy this cheap machine from amazon if you really want to lose weight without putting in much effort. It will get help you in getting an overall idea of how much calories you are consuming per meal per day. Once you use it for a period of 1 month, you will have an idea of the approximate calories of each meal you consume. It helped me in tracking my calories and although I use it regularly now, you don't have to use it on a regular basis. The food that we eat throughout the day and daily is generally the same, and hence you can calculate the calories of each of the food you consume and then consume the same on a daily basis. This would help you in keeping an approximate track of your calories and you would know the quantity of food being consumed. This is very POWERFUL and is just like that you can now see your target and hit it comfortably, for now, you know the total CALORIES you require to achieve your desired weight and also come to know about the extra calories you consumed. Whenever you consumed any extra calories, simply do some brisk exercise so you can burn those extra calories. It is this simple!! Amazing right. You just need some discipline in the start to put this in effect, as you have to give 5 mins of your before every meal to weigh it and calculate the calorie amount in that meal.

You can click on this link to be redirected to Amazon where you can buy this simple, powerful, life-changing machine.

Fitness pal app - This app will help you calculate the calories in your food, and is one of the best free apps that I now use on a regular basis. Just measure the food using the weighing machine and put the same in the app. It will tell you the total calories as well as the macros of the food.

My Daily Routine and Diet

Disclaimer: This diet I found out to be the most effective for myself as it was a good source of protein, carbs, and fats. My calorie intake will be different than you, and so for this very purpose, try to build a diet around your calorie intake with how much you wish to lose. I have talked about this in-depth and you can apply the same for yourself.

For those who are not sure, and want a meal plan made that will take care of calories,(wish to have a Vegan diet, Keto, or a mix of anything and are not sure what to eat)

this link can help you create your meal plans in second.

I usually woke up around 7 a.m in the morning and would drink a bottle of warm water.

I drank only warm water for around 1 month as the COVID-19 was spreading and my Mom would only let all the family members drink hot water only. Initially, I had a bit of complaining to my Mom but later I gave in as it would not give any result. You know how Mom's are. Surprisingly, the warm water showed some amazing results, which I was not aware of. I personally felt it kept me hydrated and gave a sense of fullness also. I started to involve warm water in my every meal and started my morning with hot water and a piece of garlic. If you are having any problems with digestion, I highly recommend drinking some warm water along with a tiny piece of garlic. It will do wonders as I personally felt a huge improvement in my gut and bloating issues. One thing I later realized that on my trip to Europe, most of the time, the water available for drinking was warm water only. I used to drink warm water only on as did the majority of people there. To drink cold water, you need to have a separate filter, which was only available to us in the office. The warm water was much easily available as it used to come out from the taps and everyone was used to drink that. I did not pay much attention to this thing there but after drinking warm water for 1 month(i still drink) during COVID helped me realized that it benefitted me with digestion and improved my metabolism. I am not sure if it helped me with my weight loss but upon reading articles on the internet, I came to know that it also helps you in losing weight(Not sure if this works).

Breakfast - I would take my first meal at around 11 am. The energy reserves of the last night can keep you up till here, and if you are going to get a heavy meal like the parathas and stuff in the breakfast, you are not going to lose any weight. I completely disposed of my old habit of taking high-calorie meals in the morning.

Breakfast (Before) -

My Breakfast used to consist of either Aloo ka paranthas with curd or paranthas with some cooked vegetables. These are too calories dense food and for breakfast, you need to start with a light meal.

Breakfast (After) -

I started taking 1 scoop of protein mixed in a bowl of oats and milk. Alternatively, I used to eat Boiled chana if I would get bored. I would like to point out that my Breakfast was the lightest meal of the day, and I would consume it in very less quantity. Breakfast is not a necessity, you can go without it also as the energy reserves of the previous day are enough to keep you agile and active throughout the morning. In fact, I would also skip my Breakfast the majority of the time if I felt that I can go on without it. This, of course, is not a recommendation and you can go with it, just keep in mind the total calories of your day are not exceeding your target calories.

Recipe 1- Add 60 grams of oats along with a half a bowl of hot milk. Add 1 scoop of protein to it and 1 banana. If you want to add some flavor to your dish, you can add some nuts and berries. Sugar is a strict NO. Leave sugar completely out of your diet. In place of sugar, Honey and jaggery are good replacements.

Recipe 2 - Boiled Chanas(black chickpea) with salad. Since eating oats along with milk and whey daily becomes boring, I usually used to rotate it with Kala Chanas(black chickpea). You can keep them in the water at night and in the morning boil them in water. After that, soak them out, add some salt and pepper, cut some onions and tomatoes, mix them all and your breakfast is all set. I usually take my protein in the evening if I eat Chanas in the morning.

Always calculate your calories for the day, and then divide accordingly to each meal. I had done keeping in mind the weight I wish to achieve, you can do the same keeping in mind the weight you wish to achieve.

NOTE - If you are still drooling upon the hypothesis that protein is required only for GYM GOING BUFF DUDES, you are simply depriving your body of the basic nutrient it requires for most of the important things in day to day life such as brain functioning, etc. The majority of actors and actresses essentially follow the high protein, low carbs diet. No wonder why the average mind people's skin is always sulking out of their body as they have 0 KNOWLEDGE of what's going in their stomachs. If you can't afford to have protein powder at your home simply because you Mom or Dad thinks it's some form of drugs(although I highly recommend having it as it has multiple benefits), try to include paneer, Tofu (veg sources), and eggs, chicken(non-veg sources) sources of protein from which you can gain some decent amounts. Do at least one time read why Protein is essential and its benefits in the long term.

I can personally vouch for hair loss and muscle loss part, which I had felt when I was growing up. As I was not aware of the Nutrition and diet, I suffered from the whitening of hairs on my head. My vision was also affected, and I had to put on specs. In the last few years, I have retained my Black hairs again and the white hairs continue to go down as I began to put more concentration on my diet. I used to play football, and still play, but during the age of 18- 20 when I was very active in sports, I suffered from cramps almost after every game, and this can also be attributed to the fact that I had poor knowledge of how to take care of my body. I was very skinny and was hardly putting effort into knowing what I was consuming and why I was facing all these issues at such a young age. Over the years, This all has been reducing now, as I continue to improve my knowledge of my health and body. If your diet is not good enough, it is going to show an effect on your body, just a matter of time.

I, also initially struggled with my habit of eating more at erratic times. If you are also eating irregularly, I will tell you now that it disturbs the calorie cycle of your day and is one of the main reasons why you are putting up extra weight. If you wish to change this habit, I have written another blog on how I managed to bring my food cravings under control.

How to bring your habit of eating more under control?

LUNCH

I took my lunch at around 3 p.m and I made some changes to the diet that I used to consume. Previously, I would use to consume 6 Rotis with vegetables (sabji that was made in the house). There was no salad or eggs. I replaced my old diet and

My new diet was this -

1. 2 Roti

2. 1 full bowl of Dal + salad

3. 4 eggs omelet (you can consume according to your calories)

Note - This might seem less but for losing weight(for me this was less lol), you have to be in a calorie deficit mode. When I weighed at around 88 k.g, I was taking 400-500 gm of rice along with Dal and no eggs/Paneer. I brought down the excessive amount of carbs and replaced it with healthy sources of protein and other rich Vitamins. Carbs often seem attractive, and this you may not feel but psychologically it happens and that is why we tend to eat so much of the Carbs. Carbs provide you with a sense of fulfillment and you feel that finally, you have eaten something. This all is psychology where your brain attracts you to food that is carbs rich. Know this and you won't see the food the same way. REMEMBER, EAT to get nourished, not to get filled.

After lunch, I prefer drinking warm water as it helped me with my digestion and improved my metabolism. I personally felt that this contributed to my weight loss as drinking hot water would keep me hydrated for a longer time than cold water. I know I have told this above also, but its a part of my routine where I force myself to drink warm water only, especially after heavy meals like lunch and dinner.

Workout (Optional)

When you workout, you have a natural tendency to eat more healthy food, and this is all psychology. The more you train, the more you are inclined towards eating healthy and nutritious food. If you keep sitting in one place, without exerting any external stress on your body, you would feel more lethargic and this is the primary reason why a lot of us like to eat junk. If you look after your body, it becomes natural in your nature to be inclined towards eating healthy. I personally felt this for myself. On days, when I would not indulge in a workout, I tend to eat more unhealthy foods, particularly snacks like Biscuits and Namkeen. Doing workout gives you a sense of self-conscience to not eat unhealthily and eat what is best for your body. Try this and thank me later.

I usually did 30 mins of WORKOUT in the evening, just 45 minutes before my meeting with Business. I would generally take a glass of warm water(again) along with some coffee powder 30 mins prior to my workout. I would then go and do a 30 Min basic workout. I have mentioned my favorites basic exercises which I do on a daily basis here and how they helped me return in shape again. You can read my fav exercises here.

Which basic body workouts I found out were most effective for my weight loss?

After the workout, I would consume Snacks which I have mentioned below.

Snacks

At 6 p.m, most of us would feel hungry and prior to my weight loss, I used to consume cream biscuits or Namkeen at this time. I would also not indulge in workouts to burn the calories that I had consumed. Biscuits and Namkeen are heavy calorie food and you can look online for further info on this. I replaced my snacks (Post-workout meal) with a cup of milk with turmeric mixed + 2 slices of bread with peanut butter. If you are not doing any workout or mild activity, only drink milk along with a slice of bread. Don't consume peanut butter. (or if you do, please see the calories consumed)

Dinner

My dinner would usually contain the following -

2 Rotis + 1/2 bowl of Rice

Dal and 3 fried eggs.

Note - Its best in practice to have a diet that contains a mixture of all nutrients in proper quantity. I included more carbs in my dinner so as to reserve some energy sources till 11 a.m in the morning. I would not wake up hungry in the morning and still be loaded with energy reserves to face my challenges for the next day.

Other Activities that helped in my Weight Loss Journey

A few other Habits I have also mentioned which helped me during my journey are -

1. Sleep Early

One thing that contributed to my gaining loads of weight was my habit of going to bed late. I would stay awake late and as you all know, the huger rises again in our body system, and I generally had a craving to eat something spicy or sugary like icecream. The extra calories, for which I had avoided eating during the day would all go waste. So I decided to sleep early and not binge watch and eat unnecessary calories. A study has also shown that loss of adequate sleep can also result in weight gain, as your appetite to eat more increases during the night if you don't go to bed on time. So, I started sleeping on time, and I made this possible by a series of experiments I did. You can read it here - 5 things in life to learn that are not taught in schools.

2. Fasting

I generally fasted for one day a week(Monday), although it is not mandatory. On Sundays, I would usually eat some junk and sugar(Cokes, pizza along with my daily diet) as this day I would keep for rest. I would usually keep a fast the next day. Fasting has its own benefit, which is another topic to be discussed for another time. I fasted for day-part only, which means that I would leave my breakfast and lunch for that day, and would only consume dinner( protein shake if I would get hungry during the day).

This is not a recommendation though, and I only followed this during my weight loss journey. I don't keep fast anymore unless I feel like it.

Summary

1. The most important thing for anyone who wishes to lost weight is to buy the MAGIS INSTRUMENT and start Tracking your calories using the weighing Machine and Fitness Pal app. I cannot put more stress on this but this is the ultimate tool you have if you want to achieve your target without hitting a gym. Just do this for 1 Month and you will see the results if you remain true to yourself. Replace heavy carbs food with protein-rich sources, so you are able to maintain the balance of each nutrient your body requires and remain healthy for a longer period of time.

2. Drink warm water.

3. Do mild exercise (choose any 1 out of the 5 I have mentioned).

4. Go to bed early.

5. Keep learning, Keep Growing.

If you can just follow and keep track of your calories for a month, I assure you that you can lose 10 kgs easily keeping in mind your calorie consumption. Just have some patience and follow this for a brief period of time and you will see the results. If you found the article to be helpful, Kindly leave a like and comment. Thanks!!