Weight loss story: “I lost 17 kilos by eating a high protein, low carb diet and doing strength training”

Haziq Ali could not believe it when he witnessed that he weighed a whopping 90 kilos. He instantly feared that he was going to stay the same for the rest of his life, as he had already tried losing weight earlier but to no avail. Furthermore, his clothes did not fit him anymore and got tighter by the day. This was when Haziq made up his mind to take on the fitness path and in just 6 months, he lost 17 kgs. Here’s a look at his weight loss journey:

Also read: Weight loss story: “I drank a glass of water before my meals and did Pilates and yoga to lose weight”

Name: Haziq Ali

Occupation: Web Developer (IT)

Age: 30

Height: 5’ 8

City: Srinagar, J&K

Highest weight recorded: 92 kg

Weight lost: 17 kg (current: 75 kg)

Duration it took me to lose weight: 6 months

It was when I saw my weight reach above 90 kgs and when my clothes got tighter every day that I decided to do something about it.

My breakfast: 2-3 whole eggs + oatmeal (50gm) in water or 2 whole wheat bread with peanut butter + black coffee

My lunch: 2-3 chicken pieces boiled or air fried + raw veg salad + 1 roti

My dinner: 2 chicken pieces + small bowl of rice + salad

Pre-workout meal: 1 apple or 1 banana or 2 dates

Post- workout meal: Whey protein shake (it’s important to take a high quality whey protein to make sure it’s free from any banned substances)

Also, I eat different fruits, dry fruits and seeds and other healthy snacks if I get hungry between meals and now I have started eating a little more to focus on muscle mass.

I indulge in (What you eat on your cheat days): I had very few cheat days but I love a good chicken Biryani or a burger every now and then.

Low-calorie recipes I swear by: Air fried chicken and salad, oatmeal and eggs.

Initially, I alternated between strength training and functional training along with some cardio days as well. But now, I focus mostly on strength training to increase muscle mass. Also, I walk for around 45 mins post dinner on most days.

Diet is the most important thing when trying to lose weight. A high protein low carb diet along with a proper workout is a great way to achieve any goal regardless of whether the goal is to lose weight or build muscle. The only difference is in the number of calories you consume depending on your goals. Diet should also be enjoyable and should not feel like a punishment.

How do I stay motivated?: Every milestone crossed in achieving targets is a big motivation for me. Also, I complement every achievement by buying something nice for myself.

How do you ensure you don’t lose focus?: Right now, I enjoy going to the gym and eating a healthy diet and don’t see myself stopping soon. Also, my diet mostly consists of foods which I enjoy eating like chicken, eggs, peanut butter, bread, oats, fruits, etc.

The most difficult part of being overweight is feeling unfit and tired all the time. Also, clothes don’t always fit, and nothing looks good on you.

What was the lowest point for you?: When I saw my weight reach above 90 kg, I thought I was going to look like that for the rest of my life as I tried to lose weight multiple times in the past but to no avail.

What shape do you see yourself 10 years down the line?: In 10 years, I see myself having a good amount of muscle mass along with six pack abs.

I made the following changes:

· I started going to the gym every morning and working with a personal trainer.

· I started drinking plenty of water (3 – 4 liters daily).

· I started to quantify my food to ensure I eat the right number of calories even when eating healthy foods.

Lessons learnt from weight loss:

- It’s important to do your own research about understanding what is good and healthy for you and what is not. Many people randomly follow the diet given in YouTube or a diet given by some random person which may be harmful for you. I realized the importance of reading and understanding scientific research about food and health rather than following a random diet.

- If you are going to the gym for the first time, I believe it’s important to invest in a personal trainer as he will ensure that both your workout and your diet is set up for you to succeed in your goal. There is no point in wasting time in the gym if you have no idea about what you are doing. Never hesitate in asking for help when working out.

- It’s important to create a diet which you can follow for the rest of your life. Diet can be healthy as well as enjoyable. Also, it is very important to cut sugar in every form to achieve fat loss at a good rate as 70% of weight loss is because of diet and 30% is because of workout which can be in any form like strength training, walking, running, swimming, etc..

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.