Weight Loss Tracking Form: Fill & Download for Free

Here I am going to share whatever knowledge I acquired in my fat to fit course of time. This is what worked for me, your body might have it's own plan. This is me 110 kilos, this morning, 69 kilos, all thanks to Intermittent fasting.Intermittent fasting involves a proper and balanced diet. In layman's term IF is simply a pattern of eating. It's not a diet plan, it's just a conscious decision to skip meals like breakfast, on propose. You would “intermittently” eat during a short time window of the day and first for the rest of the day.What i followed:There were 5 ways of IF, I FOLLOWED 16:8 FASTING .Here one has to fast for minimum 16 hour and will follow a maximum 8 hour eating window. Suppose you had lunch at 1 pm then your last meal should wind up within 9 pm. Your next meal will be after 16 hour minimum, you can also make it 18:6, 20:4, or jump in between for swift results.Whole day schedule:Woke up at 7 am, warm water ( may add lemon,may not),10 am500ml water, then green tea or 4–5 peanuts/almonds with enough water both before and after to suppress hunger. (After 2 months i skipped it as my body became accustomed to hunger)11am- 12 noon cardioIt was lockdown period, so no outing, i used to do simple jumping jacks, skipping ( sometimes), nothing else.1pm /2pm lunchYour meal should contain heavy fibres and protein, just forget oil, sugar, junks, no biscuit, mixture nothing. My reasoning was that if I was working hard them why not give my 100 %, no roti, no rice (my family stunned).5pm-6pm weight trainingThis is must. Failing to do weight training will lead to muscle loss which is very harmful. What I mean from weight training is simple muscle oriented training, to control muscle loss not to build bulk muscles.I used to do squats, push ups, weight lifting nothing much. As I have already mentioned due to lockdown event I didn't have any equipments so i found my own solutions.Baibhab Behura's answer to What is weight loss equipment?6 pm (unwanted cravings)500–700 ml water before anything then 500–700 ml water after whatever you eat. Usually I take just any fruit, eat it as slowly as possible then drink water. Done and dusted!!8/9 pm dinnerI will provide all the options, its depends on whether you want to take it as lunch or dinner but light dinner is appreciable and heavy lunch will satisfy you.Meal optionsLunchSoya chunk's- 40g per serving (max 200g a week)Sprouts- green gram, bengal gram, chole anythingBoiled- chickpeas, bengal gram, choleSufficient Spinach, any vegetable curry, bhaji , brinjal item with minimal oil ,Roasted panner or currySoup, roasted mushroomSalad with carrotsYoghurt/dahiRoasted fish, chickenTwo boiled eggs per dayDinnerOatsUrad dal idli or chapati ( no rice mix)Chana dal/ toor dalAny item from lunch menu.You can add anything to your understanding, availability. Our aim is to conclude our day with calorie deficit. For a average individual per day need is 1600–2000 calorie. We can go extreme upto 900–1000 calories. Less than that will be harmful for the body.Layman calorie knowledgeSorry for my bad handwriting and any mistakes in writing.😅😅Just download a app to track your calorie and follow intermittent fasting. The results will be astonishing.Chill out. Every thing will be fine.You can also check out my journey.Baibhab Behura's answer to Can anybody share their fat-to-fit journey?Today's weather compelled me to put down something.If you liked my suggestion please upvote, do comment. I will try to respond any further queries.Edit 1- Tips to suppress hungerMany has requested A2A to me so i decided to share my personal tips. Being a 110 kilo person I can't survive a fasting, I faced serious cravings during the 1st month of my intermittent fasting. So I followed few steps and survived 😂.Takes a 21 days challenge. No matter what happens, be consistent for a minimum 21 days. Again I am repeating consistency is the key.Water and fibres have zero calorie, they are something you can eat as much as you can. Great examples are carrot, cucumber, watermelon etc (90% h20).Roasted peanut or almond is a boon to us.These food helps in feeling of fullness. As we eat it uncut , not in butter form , it didn't get absorbed totally by our body so our body don't get the extra fat.Water , water and water. Just drink water as much as you can. Drink water before anything you eat. Then water after everything you eat. Eg- drink 700 ml water ,eat2–3 almonds , again drink 700 ml of water.Black coffee helps a lot. Without any sugar, milk etc.Green tea , again water before and after.Sprouts, just go around the kitchen, eat some sprouts, drink water. Done.Following 21 days if still it doesn't help, change the diet. Jump to another method. But I'm sure this will help. If I have changed myself , anybody can do it.Just remember, when you are eating outside your eating window, keep everything minimal.Hope this submit will help.😊😊

I have lost 26 kg (57 lbs) since October 2019 and ~16kg (35 lbs) out of that between March 2020 to September 2020. I went down from 92kg (203lbs) to 66kg (145 lbs) and hope to lose another 7kgs (15 lbs) before 2020 is over.Anushree Chauhan's answer to How did you look before and after you lost weight?I learned a few valuable lessons on losing weight and being healthy along the way. I want to write those learnings down. If even one person benefits from them and doesn't make the mistakes I did when I first started, the effort would be worth it.ExerciseThere is a myth that the only way to lose weight is through exercise and gym.That is not true.80% of weight loss is in what you eat and only 20% is exercising. This does not mean that it's not important to exercise. It only means that if you have a bad diet, even exercising for 4–5 hours a day is a wasted effort.When I started out, I was only walking 6-7 km a day with no other exercise. Since I was living a very sedentary lifestyle before, this amount of walking combined with eating better led to huge differences. That is all I did for the first 15–16 kg I lost.Eventually, I hit a plateau and started with some HIIT but continued to walk. Walking is a very good low impact exercise and it is very underrated.that said, when it comes to exercise, you should do something that you enjoy and not just copy what anyone else is doing. Skip rope or dancing or playing a sport or Zumba or anything - but do something you enjoy doing. If I had started with going to the gym, I probably would have given up after sometime before results showed up. However because I enjoyed walking, I stuck with it. This is one of those things that is different for everyone and it is very important to try and find what is best for the individual.DietI did not follow any specific diet other than what I call ‘common sense diet’.What I stopped eating/doingStopping consuming Sugar - Added sugar is just about the worse thing to consume because it hardly adds anything nutritionally. Worse than eating sweets is drinking them in the form of soft drinks and packaged juices. Eating fresh fruits is much better than drinking juice because at least it has fiber which reduce the amount of sugar absorbed by the body. Giving up on added sugar completely gave incredible results for me in the very beginning. Even if it's not possible to give it up totally, reducing added sugar as much as possible is the best decision one can take.Reduced eating Processed, Fried and junk food - Anything that is in a very different form than its naturally occurring form is processed (think fruits vs juice in a carton). Again for the same reason as sugar, reduce it as much as possible even if you can't give it up completely. Same for Fried and Junk food.Didn't ignore cravings - Whenever I felt like eating something, I allowed myself the luxury to eat it. Just like you can't lose weight by making an effort for just one or two days, you won't gain weight by giving into cravings once in a while. However, I didn't do it when I started out. In the beginning, when I was trying to develop clean eating habits and willpower - I probably would have just gone back to bad habits. Make sure you figure out what approach works best for you.What I started doingEating home cooked food - I used to order in quite a lot and realized that was one of the biggest reason for my weight issues. When we order from outside, we have no control over the quality and quantity of oil/fat, processed flour(Maida), sugar, salt or any other things - that while ok in moderation - are terrible in excess. When you cook at home, you can control these things which is why I think this is one of the biggest reasons for my weight loss in the coronavirus shutdowns - because I stopped ordering in.The food I ate - What I did eat was home-made North Indian food. I reduced my carbohydrates (little bit of Rice or 1 Chapati) but ate a lot more dal, vegetables, salad, curd etc. - It made my stomach to feel fuller for much longer. I also switched out my wheat flour with Millet(jowar) every once in a while. I broke the monotony with with other things like pasta, rice with stir fried vegetables, Thai curry, pizza etc. I did this with only 1 mantra - everything in moderation. Don’t overeat just because something is more appealing to the taste buds. This is where you should find what works for you by trial and error and not copy anyone else. I promise this is the No. 1 tip I have to lose weight.Calorie counting - I used the free version of the MyFitnessPal app to track my macros (Carbohydrates, Fats and Proteins) as well as to keep a track of my calories. I also invested in a cheap kitchen scale - this is an excellent tool along with the MyFitnessPal app to really measure and quantify food. A few months later, I was able estimate without the app but still used it as a diary. This app or others like it might not always have the food items you want but it is good to get ballpark figures for calories. If your food item is missing in the all, you can look up it's nutritional information on Google. For those curious - I ate 1200–1500 calories/day.I drank half a lemon in hot water first thing in the morning along with some rock salt (People recommend Honey but I don't like it). I also drank Apple Cider Vinegar(if you wish to buy it - only order one which says ‘with Mother') with cold water a little before lunch and dinner. I don't know if either of those things helped with the weight loss but they definitely helped me with creating good habits. However, because ACV is quite acidic, I drank it with a lot of water (~1 litre) to protect tooth enamel.Intermittent fasting - I hit a plateau around the 74 kg mark and was stuck for a while. That's when I started doing 16:8 intermittent fasting which means eating only 8 hours in a day - I ate between 12 pm - 8 pm.There are some deficiencies that vegetarians face like vitamin B12. As a vegetarian (while at home) I felt the symptoms and consulted a doctor and she prescribed me supplements. They probably didn't directly impact weight loss, but they improved my mood and I think I was able to make more progress because of it indirectly.Some final tips:Weight loss is not a temporary thing, so think of these as lifestyle changes and not temporary. After you have reached your goal weight, you can relax your diet a little bit but don't let go of all the hard work by simply going back to bad habits.Whatever you do - food or exercise - do it consistently and sustainably. If you walk 18kms one day but don't walk at all for the next 3 days, you won't form a long term habit. Also you might get hurt doing too much at once (BEEN THERE) - So find what your body can sustain consistently.It takes 4–6 weeks for you to notice changes in yourself and 10–12 weeks for those around you to notice them. Don't get disheartened before you start seeing them and give it some time. Once you start seeing results, you will find that gives you motivation more than anything else in the world.Don't weigh yourself more than once a week. I relied on trying on old clothes more which I had stopped wearing because they didn't fit me anymore. It is very good for motivation to finally fit into a pair of jeans you thought you would never wear again.Losing weight is different for men and women because of hormonal differences. The basics remain the same - if you burn more calories than you consume you will lose weight. But, there are subtle differences that come into picture especially when you hit plateaus and you will hit them. There are several excellent answers by gentlemen on this site. I can only answer from my experience as a woman. As far as women are concerned, our weights are different during different phases of the cycle. For ex - every month my weight would be stuck just before my period and I would see a sudden drop after it was over - probably because of water retention. That is another reason why weight is not always the best indicator.It can be frustrating to not see results but do you know what? The reward of not giving up and people being shocked by your transformation is far sweeter than I can ever describe.Get started TODAY - if you want to lose weight and get healthy, don't postpone till tomorrow, next week, next month, next year. Don't get overwhelmed thinking about the total weight you have to lose or what others have achieved. Just think about the next 1kg and when you reach that goal, think about the next kg. Lace up those shoes, throw out the junk food and Start today. Your future self will thank you.

The short answer is yes, walking can definitely help with weight loss.Walking is the oldest form of physical activity known to humankind. It has been successfully used for centuries for effective weight loss/weight management.However, with that being said, simply adding more walking into your life may not be enough to cause weight loss. Other factors to consider are:Your daily stress levelsYour sleep qualityYour dietThese are big areas of life to consider; especially when weight loss is the goal.But, for now, lets focus on the benefits of walking for weight loss.How much should one walk for weight loss?The answer really is, “it depends.”The common number to hear is 10,000 steps per day.Walking 10,000 steps is the equivalent of walking 4–5 miles (depending on stride length).While I think that’s a really good number to ultimately build up to, weight loss can certainly occur well before you take 10,000 daily steps.For example:Lets say you only take 3,000 steps per day.If you increase that number to 4,000 or 5,000 steps per day, well you’ve just increased your daily physical activity, which in turn burns more daily calories, and can certainly start to cause weight loss.So, in that sense weight loss can occur simply by “walking more than you currently do now”.I mean, in order to lose weight you’ll need to walk more than 7 extra steps each day, but you don’t need to drastically jump from 2,000 to 10,000 steps either.A good goal to shoot for is to add 500 to 1,000 extra steps each week/per day.Going back to our 3,000 steps per day example, that would look like this:Current daily steps→ About 3,000Goal→ Lose weight by walkingPlan→ Slowly increase your total number of daily stepsWeek 1→ Aim for 3,500 to 4,000 steps per dayWeek 2→ Aim for 4,500 to 5,000 steps per dayWeek 3→ Aim for 5,500 to 6,000 steps per day.…….etc…….Keep adding steps slowly, until you reach 10,000 steps per day, and/or you’re happy with the results you’re getting at the current level.How much time will it take to lose weight from walking?Again, this answer very much depends on many other factors in your life.How much quality sleep do you get every night?What does your diet look like?How stressed out are you?All these things (and more) will play a role in how quickly you lose weight, or don’t.With that being said, I met a guy at the gym I used to work at, who lost 100 pounds between 2015–2017, simply by walking for 45–60 minutes every single day.These results may not be typical, but they are not far fetched either…What is the best way to track daily steps?Using a pedometer (the tool that counts steps) is probably the easiest way to track daily steps.You can buy a wearable pedometer, but I suggest saving your money and checking your phone for a free pedometer app first. There are many good ones available right now.Use the pedometer for a week or so to help you get a daily average of total steps taken.After you know roughly how many steps you’re getting each day, you can start to slowly increase your total daily step count.Final thoughtsDaily walking is a great way to begin a weight loss journey.You can use 10,000 daily steps as the long term goal to hit, but remember to increase slowly based on where you’re starting at today.Also remember (and I know I’m beating a dead horse now) that losing weight involves many factors, not just exercise.Sleep quality, stress levels, and your diet all play big roles in the success of your weight loss journey.Your action steps:Get a pedometer → Spend the first few days just figuring out your average daily step countIncrease steps slowly, by 500–1000 per week/per day (refer to the template outlined earlier)If you’re not losing weight after increasing your daily steps by 2,000 or 3,000 you may need to examine other factors in your lifeJust get started. The “perfect day” to start will never arrive. So that makes today the perfect day to start.I hope this article helps you on your weight loss quest.Thank you