I always carried excess weight from when I was a youngster forward since I came from a traditional Hindu Sindhi household. At home, we ate a lot of oil, cheese, butter, ghee, and sweet foods, since they were the mainstays of our diet. Because I had a sedentary lifestyle, the situation became much worse, and I continued to gain weight at a steady rate. Throughout all of my years of study, from pre-primary to primary to secondary, I was always the child who was the chubbiest and most reserved in my class. I did not participate in any form of physical exercise for the very first time till the year 2006 when I went to the gym. When I first began going to the gym, I weighed 238 pounds. Following a period of 16 months in which I consistently exercised and followed a diet plan, I was able to bring down my weight to 183 pounds. I was so pleased with the outcomes that throughout the course of the next several months, I gave no consideration whatsoever to the food that I put into my body. I was also preoccupied with my academics, which led to a return to my previous sedentary lifestyle, which ultimately resulted in an increase in my weight. In 2006, after a period of three years during which I gained weight, my current weight was 280 lbs! I was humiliated by the way I appeared; as a result, my self-esteem was at an all-time low, and I had lost all of my confidence. I had a little amount of time to get back into shape and look respectable before I started college since there were only a few months left before classes started. In contrast to how it was while I was in school, I didn’t want the next stage of my life, which would include meeting new people, to be marred by judgments on the appearance of my body. I began going to the gym regularly and making better food choices, and there I was. I committed one hundred percent of myself to lose that additional flesh, and I was able to reduce my weight in stages. At that point, I had somewhat recovered the self-assurance I had lost, and I was looking forward to beginning college. The beginning of college arrived, and everything was going swimmingly. I had reached 180 pounds, but it didn’t stay that way for long. My life took an unexpected turn when I became involved in a romance during the second year of my undergraduate studies. During this period, I was distracted and quit working out, which led to a decline in my fitness. I started again from the beginning and stuffed my face with food of every kind. I was unable to get back on track with my healthy routine after the end of my relationship, despite the fact that it didn’t last more than nine months. Following my graduation from college, I went to work for my father’s company and kept myself busy. The fact that I didn’t engage in any kind of physical exercise during the day and instead spent my time sedentary and working at my office desk led to my weight gain. When we picked up our story in 2014, nearly 5 years after we first met, I weighed 300 pounds. Things went from bad to worse when I realized that not only I but also my parents were embarrassed by the way that I appeared. I was in such bad shape that I wasn’t even permitted to attend the wedding of my cousin. The reason for this is because of how I seemed, and although I don’t blame them for doing so, I can guarantee that no parent wants other people to make fun of their child because of how he or she appears. “There’s a purpose for everything that occurs!” This refusal, which meant that I could not go to the wedding, struck me very hard. It served as a wake-up call and was sufficient to shake me out of my slumber as a slothful couch potato. I hadn’t engaged in any kind of physical exercise for a number of years, and the additional weight I carried made me feel even more sluggish and unmotivated to get out of bed. On the other hand, I took a method that was cautious yet steady this time. Having already shed 155 pounds (55 in 2006 and 100 in 2009), I was familiar with the process since I had already gone through it twice. I made a mental note of the errors I made during the first two attempts since I didn’t want to make the same mistakes a third time. My third attempt, which I hoped would be the last and most perfect of them all, with the fewest or no errors, was not successful. I began by making some healthy choices, such as going for short walks at least 5-6 days a week and making an effort to avoid foods that had a lot of oil, cheese, and sugar; nevertheless, I did not put my whole effort into these endeavors. This time around, it’s possible that I didn’t want to hurry things since I truly wanted the benefits to be long-lasting. As a result, I began introducing modifications gradually while maintaining a steady pace throughout the process.

I began by excluding foods from my diet that I should fully abstain from eating and then began adding foods into my diet that were low in calories yet provided a sense of fullness. After a few months, I decided to adjust the sizes of my meals. I divided them up into seven to eight meals a day, which boosted my metabolism and allowed me to burn a few additional calories even when I was at rest. After I had the quantities figured out, I went back and adjusted the times of my meals. I simply stopped eating any kind of substantial meal two hours before I went to bed, and I made sure to consume all of the items that were high in calories first thing in the morning. This helped me feel satiated the whole day. All of the meals that followed the exercise were high in protein and fiber, and the final two meals of the day consisted only of fruit. This was done to ensure that all of the carbohydrates and lipids that were consumed would be used up throughout the process of being turned into energy. Sundays were designated as mandatory days to cheat! Because the body needs a shock once a week or else it would become acclimated to your diet, I spent all of my Sundays eating anything I wanted, regardless of whether it was healthy or not. I used to keep a journal of the things I desired from Monday through Saturday, and then I would indulge in those things on Sunday. In this manner, I was able to satisfy all of my desires for food, and as a result, I was able to maintain my concentration on my objectives and just look forward to the future cheat days. (It’s all about rehearsing your thoughts in your subconscious!) My journey toward transformation lasted for two years, and I cannot point to any particular foods or dietary regimen I followed daily because I kept switching up my diet at regular intervals. I did this because either my body became accustomed to what I was eating and stopped reacting to it, or my taste buds demanded a new experience. All I did was monitor how my body reacted to the food I was eating and what the results of that were. My eating schedule was never set in stone since it was always adapting to the requirements of the situation. For instance, after indulging in an extravagant cheat day on Sunday, I found that it was easy for me to put on three to three and a half extra pounds, so on Monday and Tuesday, I focused primarily on eating fruits like apples, watermelon, pomegranate, papaya, and orange throughout the day, along with a protein shake after my workout and a salad consisting of fiber-rich vegetables, cottage cheese, and boiled legumes as my post-workout meal. As a result, all I can do is offer the fundamental macros that I based the majority of my diet on in the past. The first few months were quite regimented: my objective was to maintain a caloric deficit during the whole time period since my level of physical activity was low and I wanted my body to use the fat it had stored as a source of energy whenever it was required to do so. The last few months were (the last 40 pounds of stubborn fat) a mix of burning more calories combined with eating the appropriate foods that provided me the energy to go on with my exercise while keeping me in calorie deficit mode. This allowed me to lose the last 40 pounds of difficult fat.

I began off by walking for forty minutes five days a week, then the following week I upped that to six days, and after that, I continued to add five to ten minutes every two to three weeks. It was required to take the day off on Sundays. I took a day off because I didn’t want my body to become acclimated to my pattern and because I found that having a day off was incredibly good to keep my morale up. This ensures that when I return to my routine after a day’s rest, I will feel revitalized, driven, and highly charged. After two and a half months of doing nothing but walking, I built up some endurance and got rid of my languid feeling to some degree. After that, my lifestyle was no longer sedentary since I engaged in some kind of physical exercise for at least an hour every day. After that, I started going to the gym to give it an additional push, and I worked really hard to give it everything I had. At the gym, I began each day with half an hour of circuit training followed by an hour of cardiovascular exercise (light weights but fast pace, with minimum to no rest between sets). After a few months, I changed my workout to consist of thirty minutes of cardio, one hour of circuit training, and then thirty minutes of cardio once again. As soon as I felt that my body had adapted to the workouts and program, I stepped it up a notch by making the cardio and weight-lifting portions of the circuit training more difficult. I found that the more weight I shed, the more determined I became to keep going. In the past, when I was more of a couch potato, I avoided monitoring my weight. However, now that I lead a more active lifestyle, I find that I cannot go a single day without checking my weight. Every time I go on the scale, the numbers motivate me to work even harder at reaching my goals. After a few months had passed, I had lost a significant number of pounds. When your weight is on the upper side, you have a greater tendency to lose it very fast; but, as and when it goes to the lower side, you lose the speed at which you lose weight. This is a truth that is quite well recognized. The whole procedure will progressively slow down, and when you are getting close to your normal body weight, you will need to exert significantly more effort to get the scale to move. Since it is the stubborn body fat that can only be shed by putting in a lot of additional effort and following the appropriate diet plan, if you don’t do any of those things, you’ll wind up losing muscle mass instead of the stubborn fat on your body. Therefore, I began early running sessions since at that time you’re in a fasting condition which makes it a wonderful opportunity for your body to use that resistant fat by turning it into energy to power your morning cardio session. After commencing am cardio exercises, I felt much better. My strength was on a climb and my stamina always shocked me anytime I attempted to push myself to failure. Feeling good turned into feeling amazing as a result of the praise, compliments, and recognition I received as a result of the hard work I put in for my own benefit. My body was coming into shape, and even other people began noticing the difference, which gave me a new high altogether. When more people noticed, it motivated me to work harder to improve my performance. I literally got greedy for compliments, it’s as if I started this transformative journey for myself, and after going ahead with it to some extent I got tired and frustrated with the same monotonous lifestyle and exertion I used to put on my body every day. I literally got greedy for compliments, it’s as if I started this transformative journey for myself, and after going ahead with it to some extent I got tired and frustrated with the same I began losing hope and drive but once people started seeing me and my improvements my hope and motivation level surged. In the last several months, in addition to my morning runs, I supplemented each session with thirty minutes of cardiovascular exercise, two hours of circuit training, and still another thirty minutes of cardiovascular exercise. At this point, I had become an inspiration for those who were eager to lose weight, and I became a subject of debate among family members and friends. I began out as a fitness disaster and am now a “weight loss transformation inspiration”. People used to come up to me in the midst of my exercise simply to get some ideas on how I did it and even to congratulate me on my success, which gave me a new kind of high, and I was enjoying it. This gave me a different kind of high. Anyone may achieve their weight loss goals I was able to lose 158 pounds in only 24 months by taking a cautious but steady approach to it. Start before it’s too late! My go-to low-calorie dishes are as follows: Lettuce, onion, capsicum, broccoli, zucchini, bell pepper, red cabbage, kale, celery, cucumber, carrot, tomato, green onion, chickpeas, kidney beans, black-eyed beans, and garbanzo beans, pomegranate, and roasted cottage cheese make up my fiber and protein fit bowl. Bind everything together with hung curd may add schezwan sauce or mint chutney to add some flavor to hanging curd to make the dish carry some punch, serve it cold. Fitness secrets I unveiled: Getting fit is not something you can do in a single day, a few weeks, or a few months. The word “fit/healthy lifestyle” refers to both a way of life as well as an aggregation of good choices regarding food, drink, and exercise that one chooses on a daily basis with the goal of becoming healthier and fitter in the future. Don’t throw in the towel! Never give up! One repetition, one push, one pull, one stride, and one punch at a time, and you’ll see that your target is being drawn closer and closer to you inch by inch! The blood, sweat, and tears put in along with the time and effort will finally pay off. Just remember to be consistent! How can I keep myself motivated? Scale for weighting: Everything that can be measured can be controlled! Investing in a decent digital scale will let you monitor those minor adjustments which will help you plan your course of action. Activity tracker: Making an investment in an activity tracker is another very smart decision because it will assist you in monitoring the number of calories you burn, the number of steps you take, the distance covered, the number of floors you climb, your heart rate, and even the quality of sleep you get. If this isn’t enough motivation for you, you can connect it with your social media accounts, and then you’ll be able to see how your friends are progressing in the game as well. This can be very motivating, as it brings an element of competition into the overall experience of playing the game, which can be very exciting. Keep a record of your metrics and objectives in a book. Make sure that you write down your current weight, your current body fat percentage, your current muscle mass, your current overall body measurements, and your current avg. daily active minutes, a brief summary of your current energy levels, and other relevant information, and make sure that you write at least once every week and no more than once every 15 days. When it comes to finding inspiration, we humans tend to turn to the world around us; nevertheless, the greatest approach to finding that spark is to go “inside”! This book will assist you in gaining an understanding of the time period in which you began your journey, the distance you have traveled up to this point, as well as the distance that remains to be traversed. Comparison with oneself is the most useful kind of comparison because it may lead to self-motivation, which is the most effective kind of motivation. Take photographs on a regular basis, and don’t be embarrassed or self-conscious about the way you look; your body and appearance will continue to evolve through time, and you shouldn’t miss any of these milestones. After a few months of transformation, you will feel proud of the changes you have gone through when you will compare your current-old pictures. Additionally, you can create an amazing before and after documentary from those photos and videos to share on your social media accounts. Click as many pictures as you want and store them. How can you guarantee you don’t lose focus? I could have opted for easier solutions such as weight reduction surgery or a bypass, but I decided to choose the path of least resistance. It took a lot of serious hard work, dedication, time, and consistent efforts to get better and better each day; I thank those people who motivated me the right way to keep going, and I thank those negative comments from positive people more because of them; as a result of them, I pushed myself hard in order to PROVE them that I CAN! Your positive improvements, appreciation, and praise will propel you toward your objectives once you start seeing the changes. To get started on your trip, make sure you have enough fuel to get you through until you start noticing the changes. The most rewarding phase of your change will begin when you are able to motivate other people. Your lengthy trip will be broken into segments this way, and you won’t lose the passion you initially had for it in the middle. Have many pre-set objectives, each with a pre-set time period for achieving them.