Irfan, like many others, couldn't believe his eyes when he saw his weight on the weighing scale one day. He weighed 90 kg at the time and had no idea he would gain so much weight during the lockdown. He consulted his family doctor, who informed him that he was at risk of developing diabetes. Irfan started finding some great, effective but inexpensive ways to lose weight. At the time, most gyms were closed. Then one of his college friends told him about WFH - WELLNESS | FITNESS | HEALTH. It's an app that encourages you to pay attention to your diet and workouts, essentially transforming you into a healthy habit-building lifestyle.
He started working out regularly soon after joining the WFH programme. In just one month, he went from 90 kg to 80 kg. He had lost more than 30kg after only 8 months. We love to bring you the story of a vicenarian who transformed his body by doing some simple at-home workouts. I hope his at-home weight-loss journey and dramatic transformations inspire you to start your own weight-loss journey.
The reason that Motivates weight loss
I've always been a foodie who enjoys both cooking and eating, and especially in lockdown, I started making many tasty dishes. My inactive lifestyle during the lockdown, combined with a sedentary life caused me to gain weight. With the passage of time, I've realised that I have gained too much fat. And I've become a little self-conscious to go out when the lockdown opens. So I decided to lose weight in order to redeem my health and confidence.
Meanwhile, one of my family doctors informed me that excess weight and fat are linked to a wide range of health problems, from back pain, knee pain and heel pain to more long-term issues like diabetes and thyroid.
What is the most difficult part about being unhealthy?
"The self-loathing had just built up—and noticing how much I'd physically let myself go was disappointing." I wished to revert to my previous self. Every day, I promised myself that I would start exercising the next day, but it never happened. "I promised myself I'd change my diet and eat healthier, but it never happened."
Then, one day, while talking about the same issues with a friend on the phone, he told me about his older brother's journey and how he lost 10kg with WFH. Just with some google research, I found a weight loss app on the play store called WFH - WELLNESS | FITNESS | HEALTH that specialised in dramatic body transformations. I was totally unaware, but I eventually signed up for the programme due to the low cost and promising features.
Starting Phase and procedure of transformation journey
The app includes features such as a BMI (Body Mass Index) calculator and a TDEE calculator. As a result, I learned that your body weight is determined by the amount of energy obtained from food versus the amount of energy used by your body.
The extra energy you consume from food and drink is stored as fat. To lose weight, the amount of energy you consume from food must be less than the amount of energy you expend; in other words, eat less and exercise more. Obesity does not have a "quick fix." Weight loss takes time and dedication.
You need to calculate your BMI and TDEE in the very first stage in order to find the real health for your body. But I have to worry about all of them because the app has the most important calculators you might need. There are just a few details you need to enter. The app estimates how many calories you consume each day while taking into account your physical activity during the day. It also calculates how many calories you should have taken to work and to lose that extra fat in order to achieve your goal. It recommends the intake of calories based on all these calculations that help you to determine your meal plan.
The whole diet chart is set according to your objectives in the app; follow everything you have to do. A nutrient-dense diet schedule with macronutrients and micronutrients was made available to me from WFH Dietician. The macros based on my TDEE have been used to measure up my daily calorie intake.
Used to start my day with warm water and a few drops of lemon. For breakfast, I mostly ate homemade parathas and low-sugar tea; for lunch, I ate meat with some leafy veggies and multigrain roti with lots of salads and a big glass of buttermilk for lunch; and for snacks, I ate fruits, dry fruits, or nuts. And for dinner, I usually finish with light soups. The nutrient-rich, delicious meal plans created by the WFH Dietitian greatly helped in achieving the best results.
Macros and quantified diet
When I first began my journey, I had no idea that I needed to keep track of how many calories I was consuming throughout the day in order to reach my goal faster. My mother, on the other hand, used to cook for me the majority of the time. And explaining to her how many calories are, what is a calorie, was another task in and of itself.
The best part about WFH is that after you register, you will receive ingredients measuring spoons as a free gift. All I have to do is tell Mom to measure the listed foods according to the instructions and spoon numbers provided, which will eventually help me eat properly calculated calories.
WFH assigns you all of the workouts that are planned and detailed, as well as extra educational information about how a specific exercise works on which part of the body, making you enjoy those workouts. I began my journey with a Zumba workout, then moved on to CrossFit and occasionally went for strength training. WFH offers a live video session in which the coach assists you with your workout and motivates you to complete your sets.
How did you stay Motivated during the journey?
There were many times when I wanted to break my diet and crave some cheesy pizza and burgers, but I would look in the mirror first. And imagining myself in my top shape kept me motivated throughout the journey. I'd also like to thank the WFH dietician and nutritionist team for planning meals with a variety of interesting and tasty options. Their support system assisted me as a friend, stood by me in difficult times, and never let me give up.
What are the lifestyle changes you made?
I made significant lifestyle changes, such as switching my diet from unhealthy junk food to healthy, healthy foods. I began working out nearly every day.
What did you give up for your transformation success?
As I had little physical activity as a foodie, I spent those lazy days not only making my body physically more active and healthy, but also mentally stronger. I stopped clumsily eating and began eating good foods.
Lessons learnt from the transformation
I've realised that if you put in enough effort, almost anything is possible. And if you're on a fitness journey, this saying can help: "Abs aren't made in the gym, they're made in the kitchen." So eat well and begin working toward your best self; which is waiting for you.