Growing up obese comes with its own set of difficulties (latched on with insecurities) and ailments, but if you’ve been obese your entire life, you hardly ever notice your own body weight anymore as you become oblivious to it. “You are so used to seeing the weighing scale tip towards the heavier side that you don’t realise your living a very unhealthy life till something drastic happens,” quips 24-year-old Vineet Tehlan, who up until a little while ago weighed a whopping 160 kgs.
“I was an obese kid and teenager, I think it started with me not having the right information or understanding of healthy food and eating habits. I’d resort to food as an escape from personal or family problems, and over time, this unhealthy escape led to obesity and depression,” he says.
“However, I didn’t fully realise the implications of obese up until 2 years ago, when a friend and I decided to take off to Goa to ring in my birthday. After we boarded our flight to the sunny state, the cabin crew asked us to fasten our respective seat belts. And as I pulled my seat belt to secure it, I realised that it would not cover the length of my waist. This came as a very big shock to me! Now, as I asked the crew for an extension for the belt, for the first time ever in my life, it dawned on me that I need to get in shape as soon as possible or I’d probably die this way,” he adds.
“Shortly after this incident, I started developing breathing issues as well and got even more determined to lose weight and get in the best shape of my life to rid myself of these health concerns.”
Consequently, he made the below weight loss plan. “I told myself that it is now or never! I will follow this plan with 100 per cent dedication and see what my body is capable of.”
Weight loss plan to lose 56 kgs –
“To trim from 160 kgs to 104 kgs in 6 months, the first thing that I did was go on a calorie deficit diet after consulting my aunt, who is weight loss trainer. She helped me understand my body type and how counting macros will help me burn fat without harming my body.”
What is a calorie deficit diet?
A calorie deficit diet is a specific diet pattern that revolves around the number of calories you consume in a day. According to Healthline, “the concept is based on the idea that as long as you eat fewer calories than you burn, you’re bound to lose weight.”
“According to my weight and BMI, my body required 1500 calories a day to keep my weight constant or even increase it, whereas dropping the calorie count by 500 would help me burn fat actively, when facilitated with daily workouts of course. Thus I started consuming 1000 calories a day in the form of the below weight loss diet plan,” Tehlan informs.
Weight loss diet plan to follow:
“My meals consisted of a large chunk of proteins and limited amount of carbs and fats. I used to weigh everything I was eating via a weighing scale and counting its corresponding macros using the MyFitnessPal app. However, this was the standard diet plan that I followed”:
Breakfast: Eggs/ 100 gms of chicken
Mid-morning: 1 green apple
Lunch: 200 gms of chicken with some veggies
Evening snack: 1 apple/orange
Dinner: 200 gms of chicken with dal or a cauliflower preparation
Which weight loss exercises to follow?
“To fast track my weight loss, I also resorted to a basic exercise routine comprising walking, push-ups and weight training with light weights. But what really did the trick for me was keeping a track of my calorie intake,” he says.
How to maintain your body’s current weight after a drastic weight loss?
“I will be very honest, I have gained some weight back now because I was not able to follow my diet properly due to a surgery. So, now I’ve resorted to eating high fibre foods to maintain my weight. After the surgery, I was on bed rest for a month and my whole lifestyle and eating habits changed again. Initially, I thought I could cheat a bit on my diet and nothing would happen but now I know that losing weight is not a one time investment, it’s about making permanent change in your lifestyle and eating habits.”
Any tips for someone who’s trying to lose weight?
“Losing weight is a mind game. I read somewhere that losing weight is hard; staying fat is also hard. So as they say, choose your hard! Keep reminding yourself why you wanted to lose weight in the first place and you will never cheat on this journey.”
Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn’t encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.
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