How I lost 10 kgs in 12 months?

Weight had been my biggest problem for a long time. (It still is.)

It started with all the binge eating and stuffing up junk food thinking that my body to could handle it all. A 12-piece KFC chicken bucket after lunch? Two plates of biriyani and a piece of Tandoori chicken? I would say yes and jump in right away.

Apparently I was wrong.

In 2013, the weight scale in a hospital nearby had declared that I had officially reached the 100 kg club. And, within the next few months I gained a few more pounds. I constantly told myself that that was my last for having a big bowl of biriyani. I always think about weight loss. But, just thinking doesn’t bring down the numbers on the scale.

It was June 2015 when I decided to get serious and shed a few pounds. By June 2016 I lost 10 kgs. I went down to 96.2 Kgs from 106 kgs. It wasn’t a great transformation as we’ve all read several stunning weight loss transformations. But, I had learnt a great deal about weight loss, exercise, and the importance of diet.

Truth is, I did not work out vigorously or had followed a strict diet throughout the entire span of 12 months. I did it in two phases, and there was a huge gap in between. Let’s see what those two phases were about:

The “All week gym – No oil” phase

I’ve joined a gym and started working out six days a week. On all days, I used to repeat the same set of workouts, concentrating all muscle groups. Also, I didn’t change a lot about my diet.

  • I started my day with a cup of coffee.
  • I ate three meals a day.
  • I had evening snacks – usually biscuits and coffee.
  • I avoided everything that had oil, ghee and was completely off biriyani. I’ve also reduced my non-veg intake limiting it to one meal, once a week.

Result: I lost close to 8 kilos in 2 months, coming down to 98 kgs from 106 kgs.

Problem: I worked out all my muscle groups all week, which made me tired most of the time. Also, soon after I stopped going to the gym, I immediately got back to binge eating as the low fat and no oil diet made me crave more for oily foods than before. By November 2015, I again got back to 101.5 kgs.


The “Eat all you can, but…” regime

In Feb 2016, my friend Geetha told me about a book “Don’t lose your mind, lose your weight” by Rujuta Diwekar. The book basically spoke how one can lose body fat by following the right diet. It was a treasure. The book spoke about several  principles, which I followed religiously everyday for over a month, and by the end of one month, I lost 4 kilos.

The principles were:

  • Avoid coffee in the morning. Start your day with a fruit.
  • Eat mindfully and eat once every 2-2.5 hours.
  • Try including 2-3 spoons of ghee or a small cube of cheese every day.
  • Eat more when you are more active and less when you’re less active.
  • Finish your last meal 2 hours before bedtime.
  • Get 6-7 hours of sleep every day.

After following the diet regime for close to two months, my weight went back to 96.2 kgs. Note that I did not work out during this entire period. Just the diet.

Also, in the meantime, I felt more happy as I did not get to miss out on the foods that I liked, and also did not feel the craving for having more.

Later, I’ve also joined the gym and have worked out one muscle group each day. I worked out 3-4 days a week and spent not more than 60 minutes each day. This did not reduce much of my weight, but I got back in shape a little bit. It made me feel fit.

Now, I constantly go on and off on the diet, and I stopped going to the gym. But, I am still able to manage my weight in the range of 96-97 kgs, which is good for the moment.

Recent pic – weight: 97 kgs

But, I’ll have to reduce another 10-15 kgs to get in shape. I am on my way to figuring that out. But, I’ve learned a great deal about how proper diet and exercise can help in weight loss.

Keep watching this space. There’s more to come 🙂

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1 Comment

  1. Good stuff – Thanks for sharing — Late vandhalum latest aa oru post 🙂 My nomination for CBC Picks of the Week

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