Losing weight is a tough journey to cover; from embarking on this path to reaching the desired destination what remains constant in this journey is CONSISTENCY, and many fail in that! However, there are certain individuals who have set examples by embracing hardship and consistency to attain the desired weight and health.
Meet 36 year old Kunal Upadhyay who has managed to drop 20 kilos in a year and what helped him do so, can be a lesson for all.
“I started my journey on 16 July 2023 when I was 93 kgs and I made up my mind to lose weight and stay fit,” Kunal told TOI-Lifestyle. He has been working in night shifts for the last 14 years and this, he says, took a toll on his physical health.

Diet and exercise routine

“I started with the OMAD Diet plan for 2 months and included running and 20 kms cycling daily for 2 months. It did help me reduce a lot of weight and my weight dropped to 81 kgs but I lost some muscle weight as well,” said Kunal and added, “Then I started a new intermittent fasting plan which was 16 hours of fasting and 8 hours of eating.”
For the unversed, the OMAD (One Meal A Day) diet is an intermittent fasting approach where individuals consume all their daily calories within one hour, fasting for the remaining 23 hours. This method is designed to promote weight loss, improve metabolic health, and simplify meal planning. While the OMAD diet can help reduce overall calorie intake and enhance fat burning, it may be challenging for some due to prolonged hunger or nutrient deficiencies if the meal isn’t well-balanced. It’s important to focus on nutrient-dense foods during the eating window, including proteins, healthy fats, vegetables, and whole grains for optimal health benefits.

He completely cut off sugar from his diet and indulged in weight training for muscles.
“I ate a lot of protein-rich food during the weight loss process. Counting daily calories and checking weight daily kept me motivated and on track,” he said.
Right now, he weighs 70 kgs with 19.24% of body fat.
Basic exercise is very essential as far as weight loss is concerned in the fact that it raises calorie-burning. Exercise like walking and jogging does the same with instances of cycling. Furthermore, exercise increases the rate at which a person’s heart has to pump blood hence exhausting the calories amassed in the body due to fat. Regular exercise also boosts metabolism. It means the body will burn more calories even if you are resting. Gradually, with constant exercise, there will be a calorie deficit where more calories are being exhausted than consumed thus gaining less fat.
In addition to physical benefits, exercise enhances mood and reduces stress, helping curb emotional eating. Although diet is the essential part of losing weight, adding basic exercise can accelerate progress and allow for the long-term sustainability of healthy weight.