How much should I walk to lose 15 kg?

I started walking 2 km a day, slowly reaching 10,000 steps. At the end of two months, I lost 15 kilos. I used to avoid a meal three times in a day because my basal metabolic rate is low. I realised I don't need to eat three times food in a day.

rediff.com - How I lost 15 kg by walking 10000 steps every day - Rediff.com

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Balaji Surywanshi reveals how he lost 15 kilos in two months by walking 10,000 steps.

I am 28 and work as a regulatory affairs professional in Mumbai.

In May 2019, I weighed 73 kilos.

My office is half an hour away from my house. When I take the local train, I prefer to stand for 30 minutes of the journey. Some time in May 2019, I realised that I couldn't stand for 30 minutes and got tired easily.

I also felt out of breath if I walked a little.

That's when I decided to focus on my health and change my food and lifestyle.

I started walking 2 km a day, slowly reaching 10,000 steps.

At the end of two months, I lost 15 kilos.

Diet

I used to avoid a meal three times in a day because my basal metabolic rate is low. I realised I don't need to eat three times food in a day. I followed intermittent fasting (16:8 food eating window) and my body responded very well. It helped me to lose maximum weight in short period of time.

Later, I switched to healthier, portioned, meals.

Breakfast : 2-3 boiled eggs or poha, idli

: 2-3 boiled eggs or poha, idli Lunch : 3 chapatis with mixed sabzi with a fruit salad. : 3 chapatis with mixed sabzi with a fruit salad. Dinner : 2 rotisabzi and one bowl of yoghurt and a moderate amount of rice. : 2 rotisabzi and one bowl of yoghurt and a moderate amount of rice. Pre-workout meal : A handful of almonds and walnuts. : A handful of almonds and walnuts. Post-workout meal: Two boiled eggs or sometimes milk.

Workout

When I started, I walked 2 km for the first few days.

Later on, I gathered speed and walked 5 km or 10,000 steps each day, either in the morning or evening and sometimes twice a day. I decided to have only homemade food. I gave up junk, oily food and stopped ordering from outside. I switched to vegetarian food for 60 days.

I used to check my weight twice a week;

Lessons learned

I realised that diet is a very important factor in weight loss. Hence, I focused on food intake and obviously, consistency in my workout. During the initial 60 days, I didn't miss my workout for a single day.

My biggest motivation was the difference in my physique.

Whenever I saw myself in the mirror, I got charged up to sweat more and lose weight.

I have realised that consistency is the key.

When we are in a consistent zone, nothing can stop us to achieve our goal.

If you are patient, disciplined and work hard, you can accomplish anything.

Going forward, I would like to have a toned body with a very low-fat level.

Have you recently lost weight or survived a health condition?

We want you to share your story with us. Tell us how you did it.

Please share your diet plan, exercise tips, learnings and more.

Kindly mail getahead@rediff.co.in (My Fitness Story) along with your NAME, AGE, LOCATION, along with a before and after photograph of your fitness journey. We'll feature the best responses on Rediff.com.

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How can I lose weight in 7 days at home?

Try to include a burst of high-intensity activities in your regular aerobic exercises. For example, when you are walking, run for five minutes, and then again continue to walk. This burns more calories. Zumba, aerobics, and swimming are good options for rapid weight loss.

medicinenet.com - How Can I Lose Weight in 7 Days at Home? Exercises - MedicineNet

Is working out 30 minutes a day enough to lose weight?

The amount of time you need to spend working out depends on your fitness goals and current weight Losing weight requires a combination of the right diet (reducing calorie intake) and physical activity. But there is no one answer as to how much exercise is enough for a person, since the amount of time you need to spend working out depends on your fitness goals and current weight. Thirty minutes of exercise a day may be enough, but it depends on your:

Starting weight

Weight loss goals

Metabolism

Fitness levels

Type of exercise you plan on doing

To lose weight at a healthy and realistic rate of 1-2 pounds per week, you need to burn, on average, 500-1000 more calories than you consume each day. Moderately working out 30 minutes a day can help keep you healthy and help with weight loss in a sustainable way. But to shed more pounds in a shorter time period, you may need to upgrade the intensity and duration of your workouts. In general, however, researchers have found that moderately overweight men who exercised hard enough to sweat for 30 minutes a day lost an average of 8 pounds over 3 months. It’s important to keep in mind that you should never try to rush the process. Crash diets and crazy exercise programs rarely provide long-lasting results and can be unhealthy.

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