To know how he lost 32 kilos in 10 months, read his transformation story below:
Name: Abhinav Mishra
Occupation: Software Engineer
Height: 5 feet 8 inches
Highest weight recorded: 100 kilos
Weight lost:32 kilos
Duration it took me to lose weight: 10 months
The turning point: I always felt lethargic, sluggish and underconfident. I was also diagnosed with a thyroid imbalance. It was in May 2019 I decided to take things into my hand and work on myself.
My breakfast: My breakfast is the heaviest meal of my day, ranging from 800 – 900 calories. Initially, I had a roti/paratha with dal and sabzi, but these days as I am working on building abs, I just have 2 – 3 cups of daal with half a cup of rice and a protein shake.
My lunch: I generally eat a paneer sandwich(brown bread) for lunch and another cup or two of daal, if I feel hungry.
My dinner: I tend to skip dinner or eat some fruits/ salad. I have a glass of milk before I go to bed.
Pre-workout meal: I have no set pre-workout meal, just something with a few carbs and protein. Sometimes, it’s just a coffee.
Post-workout meal: I just have a protein shake after my workout which is usually early in the morning (6 am).
I still try to not cheat too much and practice portion control. If I eat from outside, I moderate or skip the next meal. Although I do try to make healthier choices with junk food now. My favourites are momos, sandwiches and grilled platters.
My workout: Initially, I started slow. I exercised for 20 mins every day following a YouTube video I found online. After about 2 months or so I started to see results. I lost around 6 kgs of weight in this while. Post this, I decided to take my diet and workout to the next level.
I wake up every day at 5 am in the morning and go to the gym at 6 am. This way my workout is complete by 8 am. I do a PUSH-PULL LEGS split, and add 10 mins of cardio every day. I run on Sunday. I also do 6-7 ab workouts after office.
Low-calorie recipes I swear by: I would like to tell people to not shy away from Indian food. Dal is very low calorie and full of protein. Chole and rajma have a lot of good fibre plus protein. Paneer and grilled veggies, too are nutritious and taste well.
Fitness secrets I unveiled: Start slow and build a habit. Cut off the junk, you know what it is. Diet is 70% of the game, and exercise only 30. You don’t need any special diet, just track what you eat, add portion control, and switch to healthier choices. Slowly get used to your new diet. Fitness is a marathon, not a race.
How do I stay motivated? To be honest, more than motivation, it is the discipline that matters. You do it with a goal in mind and you do it for yourself, nothing else is going to work better. Sometimes, you have to simply PUSH yourself and make it to the gym I haven’t missed a single day of workout and when I couldn’t make it, I used to work out at home. If the gym was closed, I would go running. Only when I was unwell I took a break. If you enjoy your workout, it won’t feel bad. You have to build that habit.
How do you ensure you don’t lose focus? You are going to have ups and downs. It is alright that you missed your workout for a day, or your diet wasn’t perfect for a day. Keep your eyes on the bigger picture.
Don’t compare your progress to others. Keep working on yourself and keep improving wherever you can, and you will see results soon.
What’s the most difficult part of being overweight? Being overweight affects your confidence, makes you feel sluggish and lethargic and is bad for your health in the long term. I am amazed by the changes I feel after being in shape.
What shape do you see yourself 10 years down the line? I want to sport a chiselled look and not have a dad-bod.
What are the lifestyle changes you made? Food is fuel for your body. Making small, disciplined changes lead to exponential results. I now eat out but do not overindulge. Working out regularly also helps me fight stress. I also make sure to drink atleast 3-4 litres of water every day. My sleep schedule is back on track too.
What was the lowest point for you? It has to be the time when I was constantly feeling lethargic and devoid of energy. I am young, I shouldn’t be this unhealthy. Some people told me that I can’t keep fit for life, but I just shrugged those negative feedback off.
Lessons learnt from weight loss: From being joked about, to random people coming up to me in office, society and my relatives telling me that I inspire them, it has been quite a journey.
What I would say is, do not do things to impress people. Work out for yourself and this way, you avoid the negativity too. Nothing will get you farther than discipline. You don’t need any special diet, just track what you eat, add portion control, and switch to healthier choices.
Weight loss is not difficult. Everyone can do it.
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