Pune based Mrinal Chadha went from weighing 138 kg in 2018 to 80 kg in January 2020.
He now inspires others like him to choose the right diet and workout.
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Realisation hit me first in 2018 when I reached around 120 kg.
That's when I started reading about weight loss and fat loss, gaining as much knowledge and database available online so I could get back in shape.
I learned about calories deficit and started eating healthy by including protein, balancing carbohydrates and making small changes in my life style.
Weight loss is not about diet; it's all about the right lifestyle.
To start a healthy lifestyle is a challenge. You need determination and motivation.
The transformation
I started making changes in my diet by including foods high on protein with moderate carbs and low fat.
I broke down my diet into 6 meals.
I work out for 1.5 hours a day which includes 1 hour of extensive workout with 30 minutes of cardio.
When I started seeing results, I got more determined and motivated to reach my fitness goal.
In January 2020, I weighed 80 kg.
Even in the lockdown, I am following the same regime. I have switched to home equipment and replaced cardio with walking.
Watch him work out at home during the lockdown:
My diet
Early morning: A cup of tea/coffee/milk (without any sugar) plus 5-7 almonds
Breakfast: A medium-sized bowl of poha/vegetable wheat upma/2 idlis with tomato chutney/1 dosa/wheat dalia with milk
Mid-Morning: Any one fruit -- 1 apple or papaya (100 gm); apricots (2-3); peach (2-3); 8 to 9 cherries; 1 pear; 150 gm watermelon; 1 guava; 1 orange or green tea with 5-7 almonds
Lunch: 2 multigrain chapattis or 1 multigrain bhakri/1 bajra/jowar roti/a bowl of rice + green vegetables + a bowl of sambhar/dal/curd/raita/chicken/6 egg whites
Evening snack: A cup of tea/coffee/milk (without any sugar) + roasted snacks/chana or 1 glass buttermilk/1 fruit
Dinner: 1 multigrain chapati/½ multigrain bhakri/1 small bajra/jowar roti /1 multigrain/oats dosa + a bowl of vegetables + 1 bowl of sambhar/dal/curd/raita/chicken (2 small pieces)/fish + 1 bowl salad
Post-dinner: 1 cup milk with 2 almonds
Lessons learned
When you are focused and determined you will automatically find ways to maintain your healthy regime.
Once you set your mind to achieve something, nothing is impossible.
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