A Weight Loss Journey Without Gyms: A 105kg Man’s 20kg Weight Loss Plan in 6 Months

Are you someone who wants to lose 20kg without going to the gym, and within a period of 6 months? This detailed step-by-step plan can help you achieve that goal with just walking, running, and simple workouts. We will also discuss the necessary diet changes to support your weight loss journey.

Introduction

According to the Centers for Disease Control and Prevention (CDC), a healthy weight loss rate is 1 to 2 pounds per week. This translates to about 4 to 8 pounds per month. To lose 50 pounds in four months, you would need to lose about 3 pounds per week, which is approximately 50% more than the maximum recommended weight loss rate of two pounds per week. For such extensive weight loss goals, follow the below plan to ensure a safe and sustainable approach.

Background and Disclaimer

Before we dive into the plan, it's important to note that you should always consult a healthcare professional before starting any weight loss program, especially if you have pre-existing health conditions such as high blood pressure (BP) or diabetes. You can find more information on ketogenic diets on my Quora profile.

Weight and Caloric Intake

For this plan, we will start by calculating your caloric intake based on your starting weight of 105kg. Consider a metabolism of 2000 calories per day. The goal is to create a caloric deficit to encourage weight loss.

Step 1: Calculate Your Target Weight

Take a white paper and write down your present weight (105kg) and your target weight (90kg).

Step 2: Determine Caloric Deficit

The caloric deficit required to lose 1 pound of fat per week is 3500 calories. Hence, to lose 15kg (105kg - 90kg) in 6 months, you need to create a 17,500 calorie deficit over 180 days—roughly 98 calories of deficit per day. To achieve this, we can aim for a daily caloric intake of 1700 calories.

Step 3: Burn More Than You Consume

To lose weight, you need to burn more than you consume. A 500 calorie deficit through diet and exercise can equal one pound of weight loss per week. So, if you aim for a 1700 calorie intake, you can burn an additional 1000 calories through workouts and other daily activities.

Diet Plan for Weight Loss

Step 1: Reduce Carbohydrates

Carbohydrate restriction is key to a successful ketogenic diet. Your husband should target around 150 grams of carbs per day. This can be achieved by:

Avoiding refined carbs like white bread, chapatis, and maida Substituting with low-carb vegetables such as cauliflower, carrots, beets, okra, spinach, and zucchini Eating whole eggs, 150 grams of chicken or fish, or 100 grams of paneer if he is non-vegetarian Limiting dals as they are high in carbs Consuming yogurt mixed with black salt, black pepper, and flaxseed powder Eating dry fruits like almonds, pistachios, walnuts, and cashews as snacks

Step 2: Intermittent Fasting

Intermittent fasting can help reduce overall calorie intake and improve metabolic health. A 16:8 method, where you eat only within an 8-hour window, can be a good start. For example, if your husband has his dinner at 8 PM, he can skip breakfast the next morning and have lunch at 12 PM.

Exercise Plan for Weight Loss

Step 1: Walking and Running

Physical activity is crucial for weight loss. Here are some simple exercises that can be done without a gym:

Walking: Aim for at least 30-45 minutes of brisk walking daily. Walking is an excellent low-impact exercise that can burn up to 300-500 calories per session, depending on your weight and pace. Running: If you are comfortable, you can start with short sprints and gradually increase the distance and duration as your fitness improves. Running can burn up to 500-700 calories per session.

Additional Tips and Nutrition

Step 1: Calorie Counting

To stay on track, you can use an app or website like Nutritionix to track your daily calorie intake. For instance, if your goal is to reach 85kg, multiply 85kg by 29 calories per kg to get a total of 2465 calories. However, it’s better to aim for around 2000 calories, with only 150 grams of carbs.

Step 2: Fiber and Hydration

Eating lots of fiber-rich foods like cabbage, cauliflower, carrots, and beets can help keep you feeling full and satisfied. Hydration is also crucial. Aim for at least 2 liters of water daily to help with digestion and calorie burning.

Step 3: Adapt and Adjust

The first 5 days of the plan can include 1 spoon of isabgol (psyllium husk) in a glass of water. Take a 7 to 10-day break and then repeat the cycle.

Step 4: Control Your Sugar Intake

Eliminate or drastically reduce sugar and honey. For beverages, use stevia or jaggery in moderation. On Saturdays, you can indulge in a cheat meal, but keep it small in terms of calorie intake.

Conclusion

With a well-planned diet, a strong exercise routine, and strict adherence to the keto lifestyle, it is possible to lose 20kg in 6 months without going to the gym. Always monitor your progress and adjust your plan as needed to stay on track. Stay disciplined and committed to your goals, and you will see significant results.