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Neither the shirt is fitting nor the trousers!!! Thanks to non-stop workaholic life.

My body is one such kind which easily gains weight if there is no physical work out. In 2012 when I completed my studies, I was 121 kgs (6 feet)

I had followed a very good diet and did a lot of basic physical exercise like walking, jogging and stretches. As a result I could land at 105 kgs in 5 months. Though 105 kgs is very high to hear but I did look fit without that hanging balloon around the tummy.

Now again I am 117.9 with a waistline of 44 inch with a big belly:D . I think this would be the last chance for me to start with a diet and physical work out and continue the same till I reach the ideal BMI.

My food habits are also worse I would say. Eating less in the morning + afternoon and having a good meal in the night. In addition to that I am a non-veg person. I cannot live without it. These days I am reading a lot of facts about the broiler chicken which is grown by injecting antibiotics. Many people do not bother about this, but unfortunately this has a lot of side effects in us like gaining weight and antibiotic resistance.

I am a noob when it comes to nutrition etc. Can someone advice me as to what would be the right way of taking it forward. I am open to any kind of diet and physical work out and I am ready to spend a considerable time in a day for this schedule. The most important thing is that I should not make my body suffer due to lack of necessary nutrition and end with with issues like muscle damage, organ functioning issues, hair fall etc .

Can someone help?

I will keep visiting this thread for getting motivated by seeing my dear friends loosing weight and will also update my status.

Hope for the best.

You need to meet a proper dietician. Check out any decent hospital in your city.

Agree with bblost, I am currently at 100kg but am unable to exercise due to vitamin deficiency and some uric acid problem which is causing more damage then good

Surprisingly, I am told to be off all cereals, spinach and lots of other normally concidered healthy stuff to bring my uric acid, triglyceride, vitamins and some more which I couldn't understand back to normal

FYI, I am also under medication for increasing the deficiencies found


The most easiest start is to eat more number of times but smaller qty

Try the app - noom coach to track your eating habits and set target for weight loss

It's helping me realise how much my own wrong habits messed up my body

I'd beg to disagree. I've consulted a few and most folks at decent hospitals have the same low-fat approach parroted out. Its not that simple.

I'd instead advocate finding them out through your local running / cycling etc facebook group - you'll get a better recommendation and an upfront perspective into their philosophy. Whereas at any decent hospital, you're walking in blind.

My best dietary advice was from a local cycling coach, not a dietician. The bigger problem is sticking to the advise in the face of work and travel schedules since most quick / readily available food is heavily biased towards junk food.

@phamilyman

You are very true. Most of the times, the Dieticians make you go through so many unwanted medical tests and finally prescribe those very basic things which every one knows. They are very impractical most of the times as far as my experience goes with those Dieticians whom my family members visited.

What did your local cycling coach say?

No rocket science there. Here are my quick notes.

Avoiding excess caffeine, limiting alcohol, cutting out sodas.
Ratio of calories from carbs:Protein:Fat as 40:30:30

Focusing more on lentils / sambar than say plain idlis etc.

Use myfitnesspal to track. That is key. I was losing weight even if I had 100 cal deficit/day.
Assume under estimated by 300 cal - target about 500 cal deficit / day
40-30-30 for correct harmonal response.
Every meal is 403030 if possible but dont deviate by 20%
2000 cal or 800 cal, 200 gm carb, Fat about 65g, Protein should be 150 gm
Heavily limit cereals grain sugars alcohol Chips
Enjoy as much Lentils legumes vegetables as you need.
Cook in Coconut oil (fried) olive oil (salads).
Fiber is 40-50 gm max.
Protein + fiber are good.
Fructose minimize, two meals / week works for fructose / alcohol
Sodium changes pH. Half a glass of Lime juice to restore pH after a hard ride.

To reach that Fiber 45g target, consider Isabgol supplement, add to salad, drinks; 3 teaspoons
For protein, have 5-6 egg whites ; 1 yolk a day
Have more eggs; one scoop of whey protein is good as well if you can get it cheaply.
Lentils and legumes are good. Roughage and protein.
Liquid enemy #1, juice alcohol contain too much cals.

Track fitness through Fitbit flex, jawbone up 24; polar loop + hrm etc

Limit fruits - have the ones low in Glycemic index. Mango papaya on top i.e heavy moderation.
Modify diet esp protein fibers and fats.

Every four day have a cheat meal, to restart the fatloss 2300-2400 cal difference.

I completely agree with whatever @phamilyman said. Its very similar to what I am following, actually its almost exactly the same. Except, I don't do the "cheat days".

1) Calorie deficit - This is THE MOST important factor in fat loss. For me at least, its impossible unless I track every single thing that goes in my mouth except water. Myfitnesspal is awesome.

2) More protein and less carbs (but not zero carbs, some carbs needed for the body). Like they say, between 0.7 gram to 1 gram protein per pound of lean body mass.

3) Workout with weights 3 times a week - This is not for fat loss per se, but to avoid/minimize muscle loss along with fat loss.

Its been only one and a half months, but I am already seeing tremendous results with this method.

More details here, this is what I am following: http://forum.bodybuilding.com/showth...hp?t=129247741

+1 to @phamilyman's comments. The usual low-fat approach parroted around most of the time. And demonising ghee/butter.

@rki2007: Check out the Paleo diet if you can manage that. And if you do take up a physical exercise regime, try not to restrict yourself to only cardio.

All the best and remember that your change in waist (belt) size should be a good enough indicator of your improvement while you undergo your diet change.

Additions:
Empirically experiment and check whether you're lactose/gluten intolerant or not and work your way around it accordingly.

You could try soaking your lentils (and unpolished rice, if you're making the switch) well before cooking.

As for chicken, try switching to naati chicken. I think they're lesser antibiotics laden than their broiler counterparts.

I lost 12kg (79 to 67) in 2 months by just cutting my intake by half and totally avoiding rice. No particular calorie-burning exercise was done. I do not know the science part, but just saying that cutting food intake can help.

Civic-sense - You may have lost weight by cutting food but what you would not have realized is that most weight loss would have come through reduction in Muscle mass unless you were overeating with very high excess calories. I always recommend not to diet very aggressively. reducing weight should be through having a balanced diet as well as exercises. Unfortunately there is no substitute to regular exercise.

Probably it wasn't wise, but I wasn't exactly starving. From 6 chapathis to 3, From 2 bowls of rice to 3 chapathis. I think I used to overeat earlier. The new moderate quantity food seems to be sufficient for me now.

Did you follow this on your own or took guidance from any nutrionist? Did you need to modify any part of it as per Indian cuisine?

Reducing carbs is good. But surely not zero. Do also note that fruits cannot be a full supplement to food. Some of the fruits are rich in sugar. So if you eat a whole lot of them, it can potentially aid in negating the gain you get by cutting on carbs.

Hi Patron, Can i pick your brain a bit more about what you used to eat. Im planning to try Keto but Im concerned about the lack of options available especially for breakfast. I presume you cannot eat at a darshini as literally everything there seems to be carb oriented?

This is what you follow. Very well summarized.

http://www.team-bhp.com/forum/shifti...ml#post3582980