“I had salads with every meal to achieve satiety”

close01/8Read below to learn some more of his weight loss secrets:Chaitanya Sukre remembers being constantly joked on for looking ‘chubby’ and wearing size XXL T-shirts. Being a hardcore fan of actor John Abraham and his fitness levels, he decided to stop procrastinating, ditch late night party habits and started eating better to live and feel better. One of the biggest changes he brought to his regime was increasing his protein intake and engaging in weight training. Name: Chaitanya SukreOccupation: EngineerAge:23Height: 175 cmCity: AurangabadHighest weight recorded: I weighed 92 kilos before my transformation and thereafter 72 kilosWeight lost: 20 kgDuration it took me to lose weight: 75 daysreadmore02/8The turning pointBefore my transformation began, I used to weigh 92 kilos and had a body fat percentage of 33%. The turning point was the fact that I would require size ‘XXL’ size t-shirts to wear and people around me would mock me incessantly for being chubby. This really hurt me and lowered my confidence. I decided to become lean and lose all the extra weight thereon. Earlier, I used to feel very lazy and unmotivated when I was fat and now, being fit, I feel super fit and active. I have come down to almost 14% body fat.I worked out consistently, cleared my concepts, followed a strict calorie-deficit diet plan and managed to reach my goal weight in just 75 days. I am sharing my transformation story for everyone to seek inspiration:readmore03/8Diet followedLike I said, my diet plan was pretty strict, nutrient dense and based on calorie deficit, still, I used to feel full after my meals because I used to fill myself with salads. I also used to take 1-2g per body weight protein on a regular basis. Here’s a sample reference to what I had in a day:My breakfast: 50 gm oats plus 4 boiled eggsMy lunch: 150 gm of boiled chicken or 150 gm of paneer, 1 bowl of vegetables salad. 1 chapatiMy dinner: 150 gm of boiled chicken or 150 gm of paneer bhurji ,1 bowl of vegetables saladPre-workout meal: 300-400 ml water plus 10 soaked almondsPost- workout meal: 1 scoop of whey proteinI indulge in (What you eat on your cheat days): To be honest my diet never made me crave or feel hungry often, but I would allow myself one cheat meal maybe in 15 days of whatever I like ,for example maybe pizza or biryani but I made sure to run for at least 45 mins the next day to compensate and burn off calories.Low-calorie recipes I swear by: Oats protein smoothie, chicken rolls (1 chapati and 100 gm chicken with only spices)readmore04/8My workoutA lot of people feel that only cardio can lead to fat loss and toning but you actually need muscles which will increase your metabolic rate to reduce fat. So, while I increased my protein intake, for my workouts, I used to do 5 days of weight training and one day of 45 min running plus every day 30 mins of walk after meals:Monday : Push (chest shoulder triceps)Tuesday : Pull (back ,bicep)Wednesday: LegsThursday : Push same as MondayFriday : Pull same as TuesdaySaturday : AbsSunday : 45 mins of runningreadmore05/8Fitness secrets I unveiledFat loss can be a hectic process and require lots of effort but if you are simply consistent, the process becomes much easier. Be disciplined with your diet and workout and target the goals. There surely can never be a shortcut but the best secret is to follow strictness with your regime and get good sleep and the rest will be like cakewalk. Also, crash diets are never going to be sustainable so it’s better to ditch them.readmore06/8How do you stay motivated?I was a athlete in my school days so I was very much motivated by greats like Sachin Tendulkar ,MS Dhoni, Virat Kohli and also fitness icon like John Abraham…these people and their incredible physique were my motivation and whenever I felt down I used to watch their videos and physique which helped me push myself. Also, there was a inner spark in me to change my self thus it was easier to stay motivated.How do you ensure you don’t lose focus?The main thing to stay focused was to be consistent with your efforts and have patience. Plus, my role models always motivated me and my will power was such that I had a razor sharp focus on my goal…if you focus on the big picture that how you will look after transformation and ask yourself why you started these two things will always keep you on track and focussed.What’s the most difficult part of being overweight?The most difficult part of being overweight is you feel very lazy and unmotivated .Being unfit is the worst thing.readmore07/8What shape do you see yourself 10 years down the line?I want to see myself becoming more muscular and powerful 10 years down the line, keeping in mind my role model John Abraham , like whom I aspire to become.What are the lifestyle changes you made?Lifestyle changes that I made were that I started eating consciously and eating healthy. I started avoiding late night parties and also I realised the importance of sleep…it plays a major role so now I’m very regular with my workout diet and sleep.What was the lowest point for you?Being unfit and overweight is the lowest point in my life .I felt deeply unmotivated and lazy and was fed up with the way I looked. Now I am happy to get my 6 pack abs!readmore08/8Lessons learnt from weight lossThe most important lesson learnt from weight loss was about patience , importance of time. Also how being consistent and dedicated can give you success. It taught me that I realised that fitness is not a goal but it’s your lifestyle it’s your duty to stay fit.If you have a weight loss story to share, send it to us at toi.health1@gmail.comThese 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.readmore