Hi to all,

I was one of the software guys craving for weight loss. Being in a software industry where people stick themselves hours to their chairs, we have the laziest schedules(physically) compared to any other industry. I have the smoking habit along with junk food, cook drinks. Besides these, I’m a late night guy. What can you expect with these habits is a lot of fat around the belly and almost everywhere.

After gaining weight to 83kgs from 63 kgs(My BMI was 29), a lot of changes happened in my body. My body language changed drastically, soberness increased, concentration power decreased and many things happened that I feel shy to explain them. Sleep apnea was one of the main disorders, once I consulted the doctor and he prescribed me sleeping tablets for few days. It became hard to get the sleep at night and in the morning no one can wake me up easily. Later it was identified as it was happening because of vitamin B12 deficiency. At some point in time, I feared that I cannot live longer. During sleep time I need two pillows instead of one. Stress and Depression bothered me a lot. My will power was completely thrashed.

I was never concerned about health. Frankly speaking, I don’t know a tablet name properly till I started facing the health issues.

Then I started studying a lot of information about weight loss on the internet. I read about weight loss pills, rapid weight loss clinics who keep you only on certain juices. Some friends suggested me going to GYM and a lot. Some said to have just veggies. None of them worked. Being nearing to obesity, my body is not accepting the major changes that I’m trying to make in a shorter period of time. Once I tried to replace my regular dinner to veggies and I started vomiting.

I started learning over the internet about the organic procedures for weight loss which are free from side effects from multiple websites including healthcare websites and blogs. I clearly understood that 3 things are mandatory for weight loss.

  1. Diet
  2. Physical Activity
  3. Sleep

I consulted a Nutritionist nearby my residence and took an organic diet plan for 3 months.  You can download Diet Plan – 3 Months here.  I recommend consulting a Nutritionist or you can also my diet plan suggested by a Nutritionist. Don’t just blindly follow random plans suggested by a stranger because diet should be well balanced to the human body from all types of nutrients, proteins, vitamins, carbohydrates etc. Otherwise, you may fall victim to nutritional deficiency and it turns into a major health risk in future.

Diet Plan:

Week-1
Early Morning (6- 7am) Green Tea- 200ml
Breakfast (8-9am) 200ml Coconut Milk + 1 Banana + 1 Orange + 4 Strawberry + 1 Tbsp Oats (Roasted) – Blend into Smoothie
Mid Morning (11-12 noon)  Lemon Juice Blended with Mint Leaves- 200ml
Lunch (1-2pm)  2 Rotis + 1 cup Veg Curry + 1cup curd
Tea time (4-5pm)  Tea- 150ml + 4 Walnuts + 8 almonds + 4 Dates
Dinner (7-8pm) 200ml Coconut Milk + 1 Apple + Mint Leaves- 8-10 no. + Lemon Juice- 1tsp – Blend into Smoothie + 2 Egg Whites ( Omlette)

 

 

Week-2
Early Morning (6- 7am) Green Tea- 200ml
Breakfast (8-9am) 200ml Skim Milk + 1 Banana + 1 Boiled Sweet Potato + 1 Tbsp Oats (Roasted) – + a pinch of cinnamon powder – Blend into Smoothie
Mid Morning (11-12 noon) Orange Juice ( Fresh One without Sugar)- 200ml
Lunch (1-2pm)  2 Rotis + 1 cup Veg Curry + 1cup curd
Tea time (4-5pm)  Tea- 150ml + Sprouts- 1cup
Dinner (7-8pm) Black Grapes + Beetroot (1 Boiled) + 1 Carrot – Blend into Shake-200ml + Boiled Sweet Corn Salad- 1cup

 

Week-3
Early Morning (6- 7am)  Green Tea- 200ml
Breakfast (8-9am)  200ml Skim Milk + 1 Banana + 1 Boiled Sweet Potato + 1 Tbsp Oats(Roasted) – + a pinch of cinnamon powder – Blend into Smoothie
Mid Morning (11-12 noon)  Orange Juice ( Fresh One without Sugar)- 200ml
Lunch (1-2pm)  Pineapple chunks- 1cup + ½ cup diced apple + ½ banana + ½ cup grapes + ½ peeled orange – Toss into Salad
Tea time (4-5pm)  Tea- 150ml + Sprouts- 1cup
Dinner (7-8pm)  Black Grapes + Beetroot (1 Boiled) + 1 Carrot – Blend into Shake-200ml + Boiled Sweet Corn Salad- 1cup

 

Week-4
Early Morning (6- 7am)  Green Tea- 150ml
Breakfast (8-9am)  8 Strawberry + 1 Banana + 200ml Curd + 10 almonds + 1tsp Honey + 2 Tbsp roasted oats- Blend into a Smoothie
Mid Morning (11-12 noon) Lemon Mint Water- 200ml
Lunch (1-2pm) Rotis- 2no. + 2 cup Veg Curry
Tea time (4-5pm)  Green Tea- 150ml + Sprouts Corn Salad -1/2 cup
Dinner (7-8pm) Pineapple- 4 slices + 1 Orange + Yougurt- 1cup + Banana- 1no. + Honey- 1tsp- Blend into smoothie
Bed Time ( 9-10 pm)  Almonds- 6 no. (soaked) + 4 walnuts

 

Week-5
Early Morning (6- 7am)  Nutrus Green Tea- 150ml
Breakfast (8-9am)  6 Strawberry + 1 Banana + 200ml Milk + 1/2 Apple + 1 Kiwi + 1tsp Honey- Blend into a Smoothie
Mid Morning (11-12 noon) Orange Juice- 200ml
Lunch (1-2pm) Rotis- 2no. + 2 cup Veg Curry
Tea time (4-5pm)  Nutrus Green Tea- 150ml + Pomegranate -1/2 cup
Dinner (7-8pm) Ragi Idlis- 3no. + Chutney
Bed Time ( 9-10 pm)  Almonds- 6 no. (soaked) + 4 walnuts

 

Week-6
Early Morning (6- 7am)  Green Tea- 150ml + Cinnamon- 1/4tsp
Breakfast (8-9am)  100g of pineapple + 150g of watermelon + 50ml
coconut water +spinach a few + strawberries- 4-6 + 1/2 green apple- Blend into a Smoothie
Mid Morning (11-12 noon) Buttermilk- 200ml
Lunch (1-2pm) Foxtail Millet with Vegetables- 250g of cooked volume Or, Rotis- 2no. with 1 cup Veg Curry
Tea time (4-5pm)  Green Tea- 150ml + Carrots – 1 cup (grated) + Lime juice – 1/2 tsp (optional)
Dinner (7-8pm) 2 oranges + 1 slice of muskmelon + 1/2 cup
strawberries +1 tomato- Blend into a Smoothie
Bed Time ( 9-10 pm)  Figs/Apricots- 4no. + 4 Walnuts

 

Week-7
Early Morning (6- 7am)  Green Tea- 200ml
Breakfast (8-9am)  200ml Milk + 1 Tsp Honey + 2 Tbsp Roasted Oats or Quinoa + 1 Kiwi + 8 strawberry + 1 tsp sunflower seeds Blend into Smoothie
Mid Morning (11-12 noon) Carrot Juice ( Fresh made at home)- 200ml
Lunch (1-2pm) Broken Wheat- 1 cup + 1 cup Veg Curry + 1cup curd
Tea time (4-5pm)  Green Tea- 150ml + Fruit salad- 1cup
Dinner (7-8pm) Palak Besan Pancakes- 2no. + Mint Tomato Chutney
Bed Time ( 9-10 pm)  2 Walnuts + 8 almonds

 

Week-8
Early Morning (6- 7am)  Green Tea- 200ml
Breakfast (8-9am)  200ml Milk + 1 Tsp Honey + 2 Tbsp Roasted Oats + 1 Orange + 8 strawberry + Watermelon- 2 slices- Blend into Smoothie
Mid Morning (11-12 noon) Mint Lemon Juice- 200ml
Lunch (1-2pm) Inner Being Quinoa- 1 cup ( Buy on Big Basket) + 1 cup Veg Curry + 1cup curd
Tea time (4-5pm)  Green Tea- 150ml + Fruit salad- 1cup
Dinner (7-8pm) Inner Being Jowar Idlis- 3no. ( Buy on Big Basket) + Mint Chutney
Bed Time ( 9-10 pm)  2 Walnuts + 8 almonds

 

Week-9
Early Morning (6- 7am)  Green Tea- 200ml
Breakfast (8-9am)  Oats- 2tbsp + 200ml Milk + 1 Pear+ 8 almonds + 1 tsp honey + ½ tsp flax seeds- Blend into smoothie
Mid Morning (11-12 noon) Buttermilk- 200ml
Lunch (1-2pm) Rotis- 2no. + Veg Curry- 1cup + Yogurt- 1cup
Tea time (4-5pm)  Green Tea- 150ml + Roasted Bengal Gram with Puffed Rice- 1/2 cup
Dinner (7-8pm) Pineapple chunks- 1cup + ½ cup diced apple + ½ banana + ½ cup grapes + ½ peeled orange – Toss into Salad + Soup- 200ml ( any soup, made at home)
Bed Time ( 9-10 pm)  Low fat Milk-150ml

 

Week-10
Early Morning (6- 7am)  Green Tea- 200ml
Breakfast (8-9am)  200ml Milk + 1 Tsp Honey + 2 Tbsp Roasted Oats + 1 Orange + 8 strawberry + Watermelon- 2 slices- Blend into Smoothie
Mid Morning (11-12 noon) Mint Lemon Juice- 200ml
Lunch (1-2pm) Inner Being Quinoa- 1 cup ( Buy on Big Basket) + 1 cup Veg Curry + 1cup curd
Tea time (4-5pm)  Green Tea- 150ml + Fruit salad- 1cup
Dinner (7-8pm) Inner Being Jowar Idlis- 3no. ( Buy on Big Basket) + Mint Chutney
Bed Time ( 9-10 pm)  2 Walnuts + 8 almonds

 

Week-11
Early Morning (6- 7am)  Green Tea- 200ml
Breakfast (8-9am)  Oats- 2tbsp + 200ml Milk + 1 Pear+ 8 almonds + 1 tsp honey + ½ tsp flax seeds- Blend into smoothie
Mid Morning (11-12 noon) Buttermilk- 200ml
Lunch (1-2pm) Rotis- 2no. + Veg Curry- 1cup + Yogurt- 1cup
Tea time (4-5pm)  Green Tea- 150ml + Roasted Bengal Gram with Puffed Rice- 1/2 cup
Dinner (7-8pm) Pineapple chunks- 1cup + ½ cup diced apple + ½ banana + ½ cup grapes + ½ peeled orange – Toss into Salad + Soup- 200ml ( any soup, made at home)
Bed Time ( 9-10 pm)  Low fat Milk-150ml

 

Week-12
Early Morning (6- 7am)  Green Tea- 200ml
Breakfast (8-9am)  200gram of melons and 150ml Milk + 50g muesli or wheat bran Mid Morning (11-12 noon)
Mid Morning (11-12 noon) Buttermilk- 200ml + 8 almonds ( soaked)
Lunch (1-2pm) Quinoa- 1cup + Vegetable Curry- 1cup
Tea time (4-5pm)  Green Tea- 150ml + Corn Salad- 1cup
Dinner (7-8pm) 1 Banana + 1Apple + 1 kiwi + 8 Strawberry + 100ml Milk- Blend into smoothie
Bed Time ( 9-10 pm)  Low fat Milk-150ml

 

Some items were hard to get so I asked the Nutritionist for alternatives and she recommended minor changes like I can replace coconut milk with milk, as I had an allergy to yogurt and curd so can I skip it. The surprising this was after completing the two months of schedule my yogurt and curd allergy was gone. Even now I consume curd in unlimited quantity without any stomach upsets. Nutritionist said to have a normal daily life with just these diet changes as mentioned in the above sheet.

Exercises

I believed exercises is an important part of weight loss through my research and decided to start physical activity. Through the study, I learned some important facts about weight loss.

The fats are two types in the human body. Let’s not discuss in detailed medical terms:

  1. Visceral Fat
  2. Other Fats(Subcutaneous Fat, White Fat & Brown Fat).

And the exercises are divided into two types:

  1. Cardio (Cardiovascular) Exercise(Walking, Cycling, jogging, running, skipping, rowing, cross trainers)
  2. Strength Exercises(Almost all types of weight lifting exercises)

I ignored walking since walking is a very low effort job compared to other jobs. Jogging or Running for beginners is really a complex job. I tried with jogging but I was unable to continue it for more than 3 days due to severe pains in the calf muscle and a lot of stress on joints. Even skipping exercise made my life hard.

After several trials, I learned that CYCLING is the best job for me as it will have a low impact on joints and burns high calories(700 calories per hour). So I started with cycling, on the very first day I was able to ride for just 3 miles(4-5 km). On the second day I made it to 4(6-7 km) miles and gradually I made it to 25 kilometers in just 3 weeks. I was able to do it because it’s not causing any impact on my joints. As I was almost at obesity level, cycling made a successful attempt for me to succeed my weight loss goals.

Visceral Fat is the most dangerous fat in the human body. It lies surrounding the internal organs. We cannot justify the visceral fat levels in slim and stout people. Even very slim people does possess visceral fats in huge quantities. And an important lesson that I learned is visceral fat doesn’t decrease with Strength Exercises. That is the main reason I preferred cycling over all other types of exercises. Even Strenth Training Exercises is mandatory for good physique, body toning and muscles.

Having a strict diet and exercise plan for the first week, I lost almost 3 kgs in the first week. Nutritionist said that (0.5 – 1 kg) weight loss will happen on weekly basis as per the above diet plan without adding any exercises. As I added cycling to my diet plan there was a rapid weight loss happened in the first week(3kgs weight loss). I bought a weight machine from Amazon. It was with least error of 50 grams. I used to check my weight every day in the morning instantly after waking up from the bed and before having breakfast and washroom session. I recommend this time as the best to check your weight.

I used to do cycling for 5 days a week and other two days is rest for exercises. I was not specific with Mon-Fri schedule but checked myself that I covered 5 days in a week. On Sunday’s I used to cheat the diet at Lunch and used to have my favorite Arabian Food(Mandi). I used to guzzle the food of a two people at lunch.

From second week onwards as per the above schedule, I started losing 3oo grams on the days I did cycling. This schedule was strict with the diet. By the end of the first month, I almost lost 7 kgs. I felt a lot of changes in my body.

 

From Second Month onwards, I made some changes to my diet as I love food controlling myself for the first month was really challenging. I saw a major improvement in my weight loss and moreover, I lost 7 kgs. As per the doctor’s suggestions, losing 4 kgs per month is a good practice. So I though I can think of making a slight change in my diet plan and added rice along with Chicken Tandoori at my lunch every day. And the rest of the diet schedule as per the diet plan given by the Nutritionist.

In the second month, I lost 4 kgs. Now I though it’s a good idea to continue the Lunch diet cheat for the third month as well. I continued it for the third consecutive month and lost another 4 kgs. Totally with the 3 months schedule, I had lost 15 kgs.

 

Sleep:

Sleep is the most important part of human life and its linked to health directly. I was a late night guy and I used to sleep for about 10-12 hours every day which is very dangerous for health in long term. I read a lot on the internet that 8 hours of the sleep in mandatory for every human being. But many people have different sleep patterns like 4 hours, 6 hours, 7 hours etc. I had 10-12 hours sleep time pattern. Usually, sleep duration will not be in our control.

During my 3 months execution plan, I had observed major changes in my sleep pattern. I used to sleep at 10:00 PM in the night and once the 8 hours time in completed I used to get out of bed without alarm’s help. It happened naturally.

Through my experience I can confidently say, stop worrying about your sleeping time patterns simple start with your diet plan and exercise to major good changes happening in your sleep time patterns.

 

Some Important Observations during and after the 3 months schedule:

  1. I lost 15 kgs in just 3 month
  2. My stomach gastric issues resolved naturally.
  3. I didn’t use to get the sleep without two pillows and now I’m able to sleep without pillow
  4. My washroom time(Poop Time) came down to 2-3 mins from 10-15mins
  5. I used to get sleep in less than 10 mins after going to bed. Before it used to take hours and weekly once I used to stay awake all night
  6. My appetite has increased a lot.
  7. Allery to rice, yogurt, and curd are gone.
  8. No more headaches, Before this I used to get a severe headache once or twice in a month and pain killer tablets used to be the only solution to get rid of the headache for me.
  9. My memory power increased. Before, I used to forget the names a lot.

Besides the above, I have gained a lot of confidence in my career and personal life.

 

ALL THE BEST FOR YOUR WEIGHT LOSS