How Kumar lost 29lbs or 13 kg in 4 months and Maintains it
Curated from: m.facebook.com
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10 Steps On How Kumar Lost 13 kg in 4 months and Maintains It
How Kumar lost 29lbs or 13 kg in 4 months and then keeps the weight off while eating ANYTHING that he wants.
- Be in caloric deficit
- Consume enough protein
- Avoid snacking
- Don't restrict carbs and sugar
- Workout
- Move or walk as much as you can
- Drink lots of water
- Be flexible
- Don't weight yourself everyday
- Mindset
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Be in Caloric Deficit
- The amount of calorie your cosume is to be lesser than the calorie you're using every single day.
- Intermittent fasting helps with this.
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Consume Enough Protein
- Protein helps with muscle recovery and makes you feel satiated / full / satisfied.
- About 100 grams of protein everyday should be good enough.
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Avoid Snacking
- Avoid snacking in your everyday eating at home.
- But don't restrict yourself from enjoying life when you're out.
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Don't Restrict Carbs and Sugar
- Don't restrict. Still consume them, but cut down the consumption.
- For example, small portion of rice or pasta, with larger amount of protein and salad / vegetables by the side.
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Workout
- The most optimal time to workout is right before you break fast (intermittent fasting).
- Immediately drink protein for recovery after workout.
- Do any workout that works for you and your lifestyle.
- Do what you enjoy doing.
- Anything that burns calories is good.
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Move or Walk as Much as You can
- Eg. Take the staircase, walk at home, walk outside, walk your dogs.
- Always in the move means you're burning calories.
- Helps to ensure you're in caloric deficit.
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Drink Lots of Water
- Helps to keep you feeling full.
- Sometimes when we feel hungry, we're actually thirsty. So drinking water helps to curb that feeling.
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Be Flexible
- It is okay to break your intermittent fasting (IF) routine once in a while.
- Live your life.
- Get back to your IF routine the next day.
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Don't Weigh Yourself Everyday
- Can be discouraging as the weight fluctuates up and down.
- Weighing once a week at the end of the week is enough.
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Mindset
- You need to want it and have the willingness to be patient.
- Be discipline.
- It's a long term game.
- Enjoy the process.
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IDEAS CURATED BY
Lawyer turned Artist Visionary Curator & Gallerist. Empowering self-love and joy through art & words. www.innerjoyart.com š Instagram : dymphna.art
CURATOR'S NOTE
Well shared by Kumar through his Facebook video. Exactly the same principles / habits that I have been applying since 2020 too. Once we get the hang of this process and they become an automatic part of our daily lives (habit), this process creates a sustainable healthy and wholesome lifestyle that I actually enjoy. ā¤ļø Also helps in creating discipline while maintaining our health and fitness - overall, very important for our productivity.
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Dymphna Lanjuran's ideas are part of this journey:
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