That's when I decided to focus on my health and change my food and lifestyle. I started walking 2 km a day, slowly reaching 10,000 steps. At the end of two months, I lost 15 kilos. I used to avoid a meal three times in a day because my basal metabolic rate is low.
Balaji Surywanshi reveals how he lost 15 kilos in two months by walking 10,000 steps.
I am 28 and work as a regulatory affairs professional in Mumbai.
In May 2019, I weighed 73 kilos.
My office is half an hour away from my house. When I take the local train, I prefer to stand for 30 minutes of the journey.
Some time in May 2019, I realised that I couldn't stand for 30 minutes and got tired easily.
I also felt out of breath if I walked a little.
That's when I decided to focus on my health and change my food and lifestyle.
I started walking 2 km a day, slowly reaching 10,000 steps.
At the end of two months, I lost 15 kilos.
Diet
I used to avoid a meal three times in a day because my basal metabolic rate is low.
I realised I don't need to eat three times food in a day.
I followed intermittent fasting (16:8 food eating window) and my body responded very well. It helped me to lose maximum weight in short period of time.
Later, I switched to healthier, portioned, meals.
Breakfast : 2-3 boiled eggs or poha, idli
: 2-3 boiled eggs or poha, idli Lunch : 3 chapatis with mixed sabzi with a fruit salad.
: 3 chapatis with mixed sabzi with a fruit salad. Dinner : 2 rotisabzi and one bowl of yoghurt and a moderate amount of rice.
: 2 rotisabzi and one bowl of yoghurt and a moderate amount of rice. Pre-workout meal : A handful of almonds and walnuts.
: A handful of almonds and walnuts. Post-workout meal: Two boiled eggs or sometimes milk.
Workout
When I started, I walked 2 km for the first few days.
Later on, I gathered speed and walked 5 km or 10,000 steps each day, either in the morning or evening and sometimes twice a day.
I decided to have only homemade food. I gave up junk, oily food and stopped ordering from outside. I switched to vegetarian food for 60 days.
I used to check my weight twice a week;
Lessons learned
I realised that diet is a very important factor in weight loss. Hence, I focused on food intake and obviously, consistency in my workout.
During the initial 60 days, I didn't miss my workout for a single day.
My biggest motivation was the difference in my physique.
Whenever I saw myself in the mirror, I got charged up to sweat more and lose weight.
I have realised that consistency is the key.
When we are in a consistent zone, nothing can stop us to achieve our goal.
If you are patient, disciplined and work hard, you can accomplish anything.
Going forward, I would like to have a toned body with a very low-fat level.
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When calculating your calories burned per step, the number will depend on your weight and height. For instance, a typical 160-pound person of average height will burn about 40 calories per 1,000 steps. This is the equivalent of 0.04 calories per step. The charts below show you how many calories you'd burn in 1,000 steps, 5,000 steps, 10,000 steps, or more. Here is what you need to know about converting your steps to calories burned.
Convert Your Steps to Calories
To convert your steps to calories, you will need to know your approximate steps per mile. Most fitness trackers estimate your steps per mile from your height. An average number at a brisk walk or easy running pace is 2,000 to 2,400 steps per mile.
You also can measure your stride length to find your steps per mile or count your steps over a measured mile for greater accuracy. Alternatively, you can use a steps per mile chart, along with your height and weight, to estimate calories burned at various step counts. The calorie numbers are based on metabolic equivalents (MET) research, taking an average of the calories burned at walking speeds from 2 to 4 miles per hour.
Here are some charts that are based on height and weight. These will give you an approximate number of calories burned per step.
Height 6 Feet and Above
Use the chart below to estimate calories burned by step count if your height is 6 feet or more. This assumes that you take 2,000 steps per mile.
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