Weight loss story: “I had proteins in every meal and did weight training to lose 25 kilos”

Rohit Goyal struggled with weight gain when he was in college. As opposed to his childhood days, when he was naturally lean and a runner, he began gaining excess weight and that started to disrupt his life in many different ways. It was then that he decided to take his fitness seriously. With the right kind of diet and exercise routine, over time, he not only lost weight, but also increased his muscle strength. Here’s his weight loss story:

Read also: Weight loss story: “I lost 34 kilos by eating egg whites and doing cardio”

Name: Rohit Goyal

Occupation: Student ( Pursuing Masters in the USA)

Age: 26

Height: 6'2

City: Punjab but now in the USA

Highest weight recorded: 105 kgs

Weight lost: 25kgs

Duration it took me to lose weight: 2 years ( Losing fat and gaining muscles takes time)

Ever since I was a child, I really liked running. I was in fact the fastest in the class. However, over time I gained a lot of weight during my college days. I struggled to even run 200m and made at least 3 stops to run a full lap of 400m. That was when I started to take my fitness quite seriously.

My breakfast: 3 eggs half fry and 1 scoop of protein with water

My lunch: 200-250gms of boiled chicken breast with Dal and Curd

My dinner: 3 eggs half fry with Dal and 1 scoop of protein, and sometimes I had kadhi instead of Dal.

Pre-workout meal: Initially I had a banana and peanut butter, but lately I have a pre-workout drink.

Post- workout meal: 1 scoop of protein with water

I indulge in (What you eat on your cheat days): Idlis and dosas

Low-calorie recipes I swear by: Combination of boiled Chicken, dal, and curd

Initially, I began my fitness journey with cardio. I ran on the treadmill as though I was to become the next Usain Bolt. But down the path, I got to know that weight training is important too. Without muscles, I realised that I would just be a skinny, unfit person. So, gradually I started doing weight training and indulged in ‘push’(back and biceps), ‘pull’ (chest, shoulder, and triceps), legs circuits twice a week.

For me, it was all about consistency. Just go to the gym and work out and do this for 30 days. Do not check your weight during the early days. Fitness is a lifestyle change. No point in going on a crash diet and doing it for a short period of time. Do it everyday and you'll get your desired results.

How do I stay motivated?: I always wanted to challenge my body and wanted to become better than yesterday. That ultimately became my motivation. In fact, the gym is the only place I'm at peace with myself.

How do you ensure you don’t lose focus?: Consider your weight loss journey as a marathon and not like a sprint. You need to have determination and fieriness and trust me you won’t lose focus.

I was not overweight per se but my body fat percentage was more than our current GST. I was fat without any muscles. So, I started going to the gym to lose all that fat and got hooked on it.

What shape do you see yourself 10 years down the line?: Now, I'm at the stage where I don't care much about my weight, but about my body fat percentage. I will try to gain muscles and lose body fat. In addition, I will try to achieve the body shape of a pro athlete.

There are two things you’ll have to change and that is your diet and exercise routine.

Lessons learnt from weight loss: You need to be consistent and must have the passion and zeal to achieve your goals.

If you have a weight loss story to share, send it to us at toi.health1@gmail.com

These views are not generic in nature. Weight loss results vary for individuals and the views shared in this article offer no guarantee of specific results. The content is not intended in any way as a substitute for professional advice.