Suhail Khan, a 32-year-old resident of Bangalore, faced his worst fear of poor health and conquered it with sheer determination. In 2017, Suhail weighed 140 kg. Today, he weighs 81 kg, a testament to his incredible journey. Starting with a body fat percentage of around 21%, he reached his goal of 15% body fat through consistent workouts and a disciplined diet.
The Beginning
Before embarking on his weight loss journey, Suhail struggled with poor health, feeling both physically and emotionally drained. Even simple activities, like walking 300 meters, caused significant pain. However, he refused to give up.
Lifestyle Changes
Post-COVID-19, Suhail shifted his focus to sustainable weight loss by changing his lifestyle rather than following fad diets. Key habits he adopted include:
- Eating dinner before sunset
- Having breakfast around 10 am and lunch between 1-2 pm
- Following a balanced meal plan guided by fitness apps
Diet Plan
Suhail learned the importance of balanced meals, which included:
- 1.5 grams of protein per kilogram of body weight
- Adequate fiber intake based on his weight
- Proper amounts of fats and carbohydrates
The key takeaway was maintaining a calorie deficit diet. Even with balanced meals, consuming more calories than needed can hinder weight loss and affect motivation.
Exercise Routine
Suhail started with walking, initially finding it very challenging. Gradually, he built up his stamina and now walks between 10,000 to 14,000 steps daily. Six months ago, he joined a gym to build muscle and strengthen his body.
Overcoming Challenges
After COVID-19, Suhail suffered a meniscus tear in his knee. Advised to avoid squats and jumping, he didn’t require surgery. Despite this setback, he stayed motivated, focusing on further weight loss and health improvement.
Support System
Suhail’s family, especially his mother and wife, played a significant role in his journey by preparing tasty and healthy home-cooked meals. Their support was crucial in maintaining a healthy diet.
Results and Reflections
Through hard work and lifestyle changes, Suhail reversed grade 1 fatty liver and improved his overall health. Many have asked him about his transformation, and he emphasizes that it was not an overnight success but the result of consistent effort and lifestyle changes.
Tips and Advice
Consistency and small lifestyle changes are key to weight loss. Suhail recommends eliminating artificial sugar, bakery items, junk food, and red meat. Instead, focus on vegetables, lean proteins, and home-cooked meals. Some of his favorite foods include palak, beans, paneer, homemade curd, rice, wheat roti, bajra roti, idly, egg white, lean chicken, and fish.
The Takeaway
Suhail’s weight loss journey has been challenging but immensely rewarding. He hopes to motivate others struggling with weight loss by demonstrating that small, sustainable changes and maintaining consistency can lead to a healthier life. Remember, it’s not about drastic diets but about long-term, healthy habits. With determination and support, achieving weight loss goals is possible.
Note: Weight loss results vary for individuals, and the views shared in this article offer no guarantee of specific results. The content is not intended as a substitute for professional advice.
