Weight loss story: The diet that helped this enginner transform his body

Being overweight does not just pose health risks but also brings along unwelcomed comments. For 30-year-old Subramaniyam Das, the attacks were a little too personal and undermined his self-confidence. Tired of this, he decided to work out under a trainer who helped him change his life! To know how he did this, read his transformation story here:
Name: Subramaniyam Das
Occupation: Engineer
City: Mumbai
Age: 30
Height: 5 ft 10 inch
Highest weight recorded: 85 kilos
Weight lost: 15 kilos
Duration it took me to lose weight: 9 months
The turning point: I have always been overweight and never felt confident about myself.Body shaming incidents made it difficult for me to socialize at times. I was so afraid of going out of the house! I remember I was so embarrassed by my looks, I did not want to wear T-shirts that would show my belly! I was never even interested in clicking photos of myself! All of this made it difficult and I was desperately waiting to change.
My breakfast:
For breakfast, I usually have 2 whole eggs alongside veggies cooked in healthy fat like coconut oil or ghee. Sometimes, it can be oats boiled in water with a scoopful of whey protein. I also make sure that I have my daily dose of nutrition in the form of fish oil capsules and multivitamins. If I feel hungry later, I keep soaked almonds handy. I like to munch on them.
My lunch: In the afternoon, I have something protein-filled like chicken breast, cottage cheese with a serving of green veggies, daal, and curd. I also like to have rice sometimes.
My dinner: For dinner, I like to have egg whites or grilled chicken with some salad.
If my cheat day allows for it, I have something like a brownie or a chocolate chip cookie.
Pre-workout meal: Black Coffee and 100g of fruit (apple/ papaya/ pineapple)
Post-workout meal: Post gymming, I like to come home and have a 1 scoop of whey protein.
My workout: I train six days a week and focus mostly on weight training, along with 3-4 sessions of cardio sessions in between. I focus on compound exercises like deadlifts, squats, bench press, barbell rowing.
Low-calorie recipes I swear by: Chicken breast grilled in coconut oil works wonders for weight loss!

Fitness secrets I unveiled:
Although I stay busy with work, I try to follow the 2-hour eating pattern and take care of my protein, carbohydrates, and fats with each meal. For anyone looking to lose weight fast, I suggest doing weight training, which helps build muscle and lose fat. More muscle mass=high metabolism and high metabolism will make your body a fuel-burning machine, resulting in weight loss.
How do I stay motivated?
All the negativity and trolling I faced in the past were reason enough for me to lose weight. I still remember all those incidents clearly and never want to go back to that phase again!
How do you ensure you don’t lose focus?
I won't lie, there are days when all I want to do is eat junk food and stress eat, especially on days when I have a heavy workload. However, I have come a long way and realize that junk food satisfies the mind and not the body. Now that I have witnessed the results of losing weight, sport muscles now and feel proud when I look at myself in the mirror, I do not want to take a step back into the past.
What’s the most difficult part of being overweight? One important aspect of being obese is that you lose out on self-confidence and you are at the risk of developing complications because of unhealthy eating habits. Also, the sad part is that when you are overweight, people judge you by your looks and not by the person you are.
What shape do you see yourself 10 years down the line?
In the future, I want to remain as fit as possible, living a medicine-free life, enjoying the freedom to eat whatever I want without any cutbacks.
What are the lifestyle changes you made? I started being consistent with my diet and workout routine. I also put an end to my late-night partying habits and started sleeping on time.
What was the lowest point for you?
It really impacted my self-confidence. I remember this one incident which still hurts me. Once, one of my good friends refused to meet me because of the way I looked!
Lessons learned from weight loss: Fitness is a lifestyle. Diet is nothing but sticking to eating healthy food. It is more of a mind game.
I have also realized that unless and until you have a specific goal in mind and someone guiding you in the right direction, you cannot see results. I had been going to the gym for a long time but did not see results. It was only after I started working out under my trainer, Himanshu Vyas, who helped me see the desired results and even today, he keeps following up with me.
If you too have a weight loss story to share, send it to us at toi.health1@gmail.com