Think walking is not enough? Man claims to have lost 34 kilos with this simple habit

For 26 year old Shubhasish Padhi from Odisha's Bhadrak district, losing 34 kilos, which is equivalent to that of an 11 year old’s weight, was not easy. Shubhasish weighed over 100 kilos when he decided to lose weight and set an example before others.

Right now, Shubhasish weighs 71. He lost 34 kilos within 6 months.

This is how he did it.

"It's a mind game"

Shubhasish emphasizes on being on the right track and is strongly against pushing too hard to lose weight. “There were days where I ate a lot or missed the gym. But do not beat yourself up too much and just get right back on track. It’s a mind game,” he said in a video which has been shared on Instagram.

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1. His daily calorie intake was between 1600 to 1800 calories which was sans sweetened drinks/sodas. He only drank water and Coke Zero.

2. He replaced most of his carbs with fruits and vegetables and increased his protein intake. He did not consume alcohol.

3. He did weight training 4-5 times a week including a push-pull-legs split. He clocked in 12,000 steps daily for cardio.

4. "You won't see results overnight so always remember your end goal and why you're doing this. Never give up," Shubhasish says.

5. He emphasized on sleeping for at least 7-8 hours a day.


See more: Weight Loss Tips to Lose Inches of Stubborn Belly Fat in a Healthy Way

His diet plan

He starts his morning with a glass of warm water with lemon to kickstart digestion and detoxify your system. He either has black coffee or green tea without sugar for a gentle caffeine boost. For breakfast at 9:00 AM, he chooses from a variety of nutritious options: a protein-packed bread omelette, a traditional South Indian meal of 4 idlis with sambar, a delicious paneer dosa with chutney, a fiber-rich overnight oats pudding, a nourishing banana protein shake, or a light yet filling plate of poha. These balanced choices provide the essential nutrients to fuel your day while keeping you energized and satisfied.

For lunch at 1:00 PM, he enjoys a wholesome and balanced meal with options like 1 cup of rice paired with dal, roasted paneer, and a fresh salad, or a comforting combination of rice, soya aloo sabzi, curd, and salad. A typical protein-rich meal includes rice with grilled chicken, curd, and salad, or rice with grilled fish, sabzi, and salad. For those who prefer chapati over rice, he recommends having 2 chapatis with flavorful paneer bhurji and a side of salad to make for a nutritious choice. At 5:00 PM, to keep his energy levels up he has a healthy snack such as a cup of roasted makhana, 4 boiled egg whites, a refreshing mix of sprouts, tomato, and peanut chaat, a simple yet satisfying bread with peanut butter, or a protein-packed sattu powder shake. These options ensure sustained energy and keep his hunger pangs at bay until dinner.

For dinner at 8:00 PM, he goes for a light yet nutritious meal with choices like a wholesome paneer sandwich, or a comforting combination of roti, dal, and grilled paneer. His dinner also includes a fresh and crunchy chicken salad, while bread with scrambled eggs make for a quick and filling choice. For those who enjoy traditional flavors, he recommends eating roti with chole, or a mix of soya chunks and vegetable salad for a plant-based protein boost. To wind down the day and promote restful sleep, he enjoys a glass of warm turmeric milk at 10:00 PM.

Strict no-nos in his diet

He avoided deep-fried or high-calorie foods (like vadas) to keep a count of his calorie intake. Hydration was an important part of his diet. He walked for 10-15 minutes after each meal to aid digestion and weight loss.

See more: How to gain weight: Tips on weight gaining through proper diet and nutrition