<ul><li class="ql-align-justify">Can be discouraging as the weight fluctuates up and down. </li><li class="ql-align-justify">Weighing once a week at the end of the week is enough. </li></ul>

Don't Weigh Yourself Everyday 

<ul><li class="ql-align-justify">Avoid snacking in your everyday eating at home. </li><li class="ql-align-justify">But don't restrict yourself from enjoying life when you're out. </li></ul>

Avoid Snacking

<ul><li class="ql-align-justify"> Eg. Take the staircase, walk at home, walk outside, walk your dogs. </li><li class="ql-align-justify">Always in the move means you're burning calories. </li><li class="ql-align-justify">Helps to ensure you're in caloric deficit. </li></ul>

Move or Walk as Much as You can

<ul><li class="ql-align-justify">It is okay to break your intermittent fasting (IF) routine once in a while. </li><li class="ql-align-justify">Live your life. </li><li class="ql-align-justify">Get back to your IF routine the next day. </li></ul>

Be Flexible 

<ul><li class="ql-align-justify">You need to want it and have the willingness to be patient. </li><li class="ql-align-justify">Be discipline. </li><li class="ql-align-justify">It's a long term game.</li><li class="ql-align-justify">Enjoy the process. </li></ul>

Mindset

<ul><li>Protein helps with muscle recovery and makes you feel satiated / full / satisfied. </li><li>About 100 grams of protein everyday should be good enough.</li></ul>

Consume Enough Protein 

<ul><li class="ql-align-justify">The most optimal time to workout is right before you break fast (intermittent fasting). </li><li class="ql-align-justify">Immediately drink protein for recovery after workout. </li><li class="ql-align-justify">Do any workout that works for you and your lifestyle. </li><li class="ql-align-justify">Do what you enjoy doing. </li><li class="ql-align-justify">Anything that burns calories is good. </li></ul>

Workout

<ul><li class="ql-align-justify">Helps to keep you feeling full. </li><li class="ql-align-justify">Sometimes when we feel hungry, we're actually thirsty. So drinking water helps to curb that feeling. </li></ul>

Drink Lots of Water 

<ul><li class="ql-align-justify">The amount of calorie your cosume is to be lesser than the calorie you're using every single day. </li><li class="ql-align-justify">Intermittent fasting helps with this. </li></ul>

Be in Caloric Deficit 

How Kumar lost 29lbs or 13 kg in 4 months and then keeps the weight off while eating ANYTHING that he wants. <ol><li class="ql-align-justify">Be in caloric deficit</li><li class="ql-align-justify">Consume enough protein </li><li class="ql-align-justify">Avoid snacking </li><li class="ql-align-justify">Don't restrict carbs and sugar </li><li class="ql-align-justify">Workout </li><li class="ql-align-justify">Move or walk as much as you can </li><li class="ql-align-justify">Drink lots of water </li><li class="ql-align-justify"> Be flexible </li><li class="ql-align-justify">Don't weight yourself everyday </li><li class="ql-align-justify">Mindset </li></ol>

10 Steps On How Kumar Lost 13 kg in 4 months and Maintains It 

<ul><li class="ql-align-justify">Don't restrict. Still consume them, but cut down the consumption.</li><li class="ql-align-justify">For example, small portion of rice or pasta, with larger amount of protein and salad / vegetables by the side.</li></ul>

Don't Restrict Carbs and Sugar 

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. ❤️ Also helps in creating discipline while maintaining our health and fitness - overall, very important for our productivity. 

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