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

29-year-old Vikas Kumar struggled with obesity for the longest time. Being overweight posed great challenges to his life. Not only did it hinder basic activities like climbing stairs, it also became the root of all his health problems. Soon, he realised it was time to take action. He understood the gravity of the situation and decided to lose weight. With consistency, patience and hard work, ultimately he lost about 34 kilos and continues to work towards achieving a toned physique. Here’s his weight loss journey:

Read also: Weight loss story: “I lost 20 kilos by walking 10,000 steps daily”

Name: Vikas Kumar

Occupation: Engineer

Age: 29

Height: 180 cm

City: Ahmedabad

Highest weight recorded: 128kg

Weight lost: 34 kg

Duration it took me to lose weight: 9 months

Exactly a year ago, I weighed 128 kilos and was not in the best shape. I suffered from multiple health conditions associated with obesity and this added to my concerns. I struggled with basic activities such as climbing stairs and lost all my appetite. However, it had reached a point where my weights only shot up. This was when I decided to do something about weight. No matter how difficult the journey appeared to me, I went all in to achieve my desired goals.

My breakfast: 4 Egg whites + 1 cup milk tea

My lunch: 2-3 roti + 1 sabzi + 1 bowl dal (generally include 250-300gm boiled chicken 3 times in week)

My dinner: 1 scoop of whey protein with 250 ml skimmed milk

Pre-workout meal: Nothing

Post- workout meal: 1 scoop of whey protein with 250 ml skimmed milk

I indulge in (What you eat on your cheat days): Chicken curry and tandoori chicken once in a week

Low-calorie recipes I swear by: Egg whites and boiled oats

Initially for 3 months, I indulged in intense cardio for 1.5 hrs and then for the next 6 months 1.5-2 hrs of strength training.

Sticking to and believing in the process and importance of calorie deficit is extremely important when you’re trying to lose weight. Additionally, you must remain patient with yourself and the process. Also, I realised the power of a low carb high protein diet.

How do I stay motivated?: It is the progress that keeps me going. Apart from that, my goals and the dream to have a well toned muscular body is what motivates me further.

How do you ensure you don’t lose focus?: Being consistent is the only thing that provides you with the desired results. I remember the days when people used to laugh at me, and made me feel rejected. I remind myself of that, which is why I never falter.

The most difficult part of being overweight for me was when I could not even walk half a kilometer. I experience shortness of breath while climbing stairs or going for an uphill walk. I suffered from digestive problems and had frequent bouts of body ache, mood swings and irritation.

What was the lowest point for you?: It was the first day of my training at the gym. I could not perform even a single exercise and people laughed at me.

What shape do you see yourself 10 years down the line?: In the next ten years, I will be 38 years old. But I do not want my body to age and still look 25. A well toned muscular body is what I am aiming for.

Metabolism plays an important role in fat loss. It can be improved only when you make certain changes to your lifestyle. I barely ate anything oily, woke up early in the morning and had 4 small diets throughout the day. In addition, I drank 5-6 litres of water compulsorily after 7 in the evening and had no food (only protein shake). I also made sure that I slept for at least 7-8 hrs in the night, eliminating all distractions from my life.

Lessons learnt from weight loss: If you have proper dedication and are patient with the process, nothing is impossible.

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.