How I lost 13 kg in two months (86 kg to 73 kg)

Hi everyone,
I am Pradip Tivhale, I had reduced my weight from 86 to 73 in two months that is 13 kg!!! Well, fat people don’t like to take single photo. So I didn’t take photo, I cropped my fat cover photo from group photo. My friends told me I should share my experience so here I am sharing what I had done in those 2 months. I am blogging first time but I am doing my best, So if you find anything difficult to understand, please ask, I would love to help… :-) 1. Diet:- It is one of the most important things for fitness. I always followed heavy breakfast followed by 3-4 small meals. All my meals contain large quantity of protein. I used to drink 3 green tea a day and had avoided all sugar based products. Six days a week I went to gym. I had done meditation for peace of mind and visualized daily that I am gonna be FIT. i. Protein: It is one of the essential nutritions not only for weight loss but also for building muscle. Protein consumption makes you feel full. We should consume (0.8 * weight in kg) gram of protein in a day. If you are doing one hour or more exercise, then you may need around (3 * weight in kg) gram protein. Excess non-veg protein have some side effects like kidney stone etc. I am also non-veg. Veg don't have any side effect as far as I know but costly. ;) ii. Green Tea: Many fitness enthusiasts talk about green tea (lemon/honey). It has antioxidants which make you feel fresh. It also helps to improve your metabolism. iii. Reduce the carbohydrate: Small chain carbohydrates like sugar make you fat. iv. Fats: Not all fats are responsible for making you fat, only trans fat. So we can take healthy fats from dry fruits, fish, my favorite avocado etc. You can consume limited quantity of dairy products. These fats in suitable quantity are essential for daily need. v. Complex carbohydrate: My favorite Oats!!! Well this type of carbohydrate releases slow energy so you don't feel hungry for long time. vi. Number of meals: Rather than 3 full, I always prefer 4-5 small meal a day. 2. Water:- I have placed this as a different point from all other diet because I think this is one of the most important parts of our diet. Experts suggest that we should drink 2 to 4 liters of water, It not only helps for digestion, maintaining body temperature, but also helps you maintain weight. 3. Exercise:- I used to go for gym daily except rest day. I had kept fixed schedule for exercise. Half an hour work on warm up and running, next half an hour on intense workout for a particular organ like chest + shoulder one day, abs + legs another day. As our body needs 48 hours to relax, always avoid two consecutive days on same organ. 4. Sleep:- My sleep time is also fixed. I take continuous 7 hours of sleep daily. 5. Meditation:- I had meditated daily for 15 minutes. It helped me stay positive and find peace of mind. 6. Visualization:- Daily couple of times I used to visualize and affirm that I will become fit, so I have kept Arnold photo in my room for motivation. Visualization depends on

• Frequency
• Duration
• Intensity

While reducing weight, I had studied about food, nutrition and exercise. I would love to share with you my thoughts in detail via this blog every fortnight :)

Thanks for reading.