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For those of you who've been asking me about my weight loss and the things that worked for me. Hope this helps. 🙌

I've lost 40 KGs (88 Pounds) to date. 🔥

Went from XXXL to L T-Shirt Size. đź‘•

Now I'm focusing on building a healthy/active lifestyle. 🏋️‍♂️

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1. Calorie Deficit

The underlying concept of any weight loss. Read about it. Consume lesser than what your body expends.

Eating healthy with a calorie deficit helps keep full compared to eating junk with a calorie deficit.

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2. Go Low on Carbs. Go High on Proteins (within limits).

When there aren’t enough carbs, the body uses the fat. Keep the carbs low so that the fat starts to burn.

I use @Myprotein or Egg Whites for the protein intake.

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3. Identify low calorie/low carb ingredients.

Don’t focus on the dishes. Focus on the ingredients - Prepare new dishes by mix and match.

I use @healthifyme or @MyFitnessPal to track calories/macros intake.

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4. Avoid Sugar. Biggest factor. Replace with Honey/Jaggery.

Avoid sugar completely. It’s not that difficult.
Keep the usage of Honey/Jaggery also to a minimum. Could spike sugar levels.

Use Listerine Mouthwash once in a while to beat sugar cravings.

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5. Drink 3 - 4 Litres of Water.

Helps burn calories and suppress your appetite.
Drink 2 glasses every time.
Take a break after your video call and drink water.

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6. Zero Calorie Drinks

Green Tea - Improves metabolism. 3 Glasses. Pick flavored.
Plain Soda (Carbonated Water) - Suppresses appetite.
Black Coffee (without sugar) - Reduces inflammation. Boosts energy due to caffeine. Have in moderation.
I love @BoltBrew Shots.

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7. Consume anti-inflammatory foods

Broccoli, Cauliflower, Cabbage, Kale, Berries, Avocado, Olive Oil, Almonds, Turmeric, Cinnamon, Salmon

Follow the @Healthline Blog. Super helpful.

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8. Get 6 - 8 Hours of Sleep

Poor sleep = Higher appetite = Higher Calorie Intake = weight gain.
Poor Sleep = Reduced Resting Metabolism.

I use @SleepWatchApp SleepWatch to track the sleep cycle.

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9. Use a fitness tracker. Get some physical activity.

I used to use @fitbit. Now I use an @Apple Watch.

Walk and Talk during Phone Calls.
Climb Stairs.
Slow Jog or Outdoor Walk.
Play a sport or work out.

Find a company to build a habit.

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10. Control your ingredients. Avoid outside food.

Never go grocery shopping when you are hungry. You end up buying more non-necessary things.

Give away or hide junk food at home. Keep them away from your eyesight.

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11. Try Intermittent Fasting

Help lose weight. Improve health. Read about it.

16 Hours or 24 Hours.
Finish your last meal at 6 PM and have the next day breakfast at 10 AM.

I use @zerofasting to track fasting.

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12. Build sustainability post weight loss.

Gaining weight is easy.
Losing weight is difficult.
Sustaining it is even more difficult.

Once you lose weight, think about building sustainability.

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You can follow @nivasravi.
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