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Rediff reader Arpit Pipersaniya, 26 from Bengaluru reveals how he lost 39 kg and transformed his lifestyle.

• EARLIER IN THIS SERIES: How I lost 50 kg with a keto diet

I was always overweight as a child.

I used to overeat a lot.

Being a vegetarian didn’t stop me from being a foodie; I indulged in everything and anything that came my way.

In 2011, while consulting a doctor, he explained to me in detail about the various problems obese people face.

When he checked my weight, the scale showed 109 kg. The doctor was shocked and joked with sarcasm: ‘Kya bhaisahab aap record banane ki taiyaari kar rahe hai kya?’ (Are you attempting to break a record?)

That was an eye-opener for me. I promised to lose weight and get in shape.

I started referring to research material that was available online and made a strict diet and workout schedule.

It was a slow, but steady transformation. It took me over five years to get there.

By 2017, I had reached 70 kg.

In 2017, I wanted to gain 6 pack abs by shedding more fat. So I signed up with SQUATS (a fitness community) mentor Vinod Vaitheeswaran.

In just 3 months, with his help I managed to get the body I dreamed of.

Diet and workout

I started counting and tracking macros and calories.

I mostly followed evidence-based knowledge to achieve results.

I work out 1 to 2 hours a day, 5 days a week

I like resistance training, and that helps me to lose fat and gain muscles.

Before workout: Bread + banana + milk
Post workout: Rice + paneer + green veggies
Lunch: Rice + soy chunks + green veggies
Snacks: Almonds + coconut water + curd + bread
Dinner: Rice + dal/rajma/chhole + green veggies +curd

I was determined to lose fat and I did not care about any challenges.

Once I decide I want something, I’ll give it my all.

This attitude really helped me and everything went smoothly.

There were many lessons I learned during this journey. One of them was how evidence-based expertise can do wonders to transform anyone.

Tips for readers

• Keep a small and sustainable calorie-deficit in your diet.
• For weight loss, your protein intake has to be optimum.
• Do resistance training or any other physical activity that you like.

• DON'T MISS: Inspiring FAT to FIT stories on Rediff

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