Name: Dr. Dhanesh Moten
Occupation: Doctor (MBBS – AIIMS JDH)
Age: 24 years
Highest weight recorded: 112 kilos
Weight lost: 38 kilos
Current weight: 74 kilos
Duration it took me to lose weight: 5 months
The turning point: I was always taunted by people for my weight and it greatly affected my self-esteem. But the main turning point was when during a clinical posting when I was advising a patient to lose some weight and he said “pehle aap khud ko dekho (look at yourself first)”. The comment completely shattered me and broke my heart.
My breakfast: 6 eggs (4 whites + 2 whole) + 2 tablespoon flax seed whole + one apple/orange/one serving watermelon + black coffee.
My lunch: Boiled kidney beans with onion, tomato and lemon + 250 ml milk + 1 teaspoon peanut butter.
Evening meal: Post workout I take one scoop whey protein.
My dinner: Lots of green veggies (capsicum/broccoli/spinach). Usually a blended spinach shake + grilled chicken/paneer.
I indulge in: I cheat only once in a month and my favourite cheat meal is paneer parantha with lots of butter + gulab jamun or a cheese burst pizza.
My workout: I work out for 6 days in a week, which includes 50 minutes of weight training followed by 20 minutes of HIIT workout.
I tried many workouts but this suited me the best. I usually don’t like long steady state cardio as it is boring and you lose that impulse in your daily motivation. So, it’s very necessary to include different compound movements in your workout regimen.
Low-calorie recipes I swear by: Egg white frittata with black coffee.
Fitness secrets I unveiled: One needs to be very consistent with their diet. A cheat meal every week will do you no good and can never outrun a bad diet. And most importantly you lose weight in the kitchen, not in the gym.
How do I stay motivated?
No matter how many motivational songs you listen to or how many quotes you read, it makes you feel motivated for merely one or two days. At the end of the day, it’s all about being self-motivated. Ask yourself to be the best version of yourself and there you’ll have all the motivation required for anything.
How do you ensure you don’t lose focus?
Being overweight I had insulin resistance back then. And I remember how badly I wanted to lose weight so whenever I feel like skipping the gym or having a cheat meal I just look at my old pictures and that helps me stay focused.
What’s the most difficult part of being overweight?
You lose all your self-esteem. You don’t fit in your favourite t-shirt or jeans. But the main thing is you feel very unhealthy, even a little bit of running or climbing stairs makes you breathless. All these things were really depressing for me.
What shape do you see yourself 10 years down the line?
I just want every week to be better than the previous one. If I deadlift 170 kg this week, next time I try to increase it by one or two kgs. 10 years down the line I just want to maintain my BMI and want to increase my muscle mass gradually.
What are the lifestyle changes you made?
A healthy and balanced diet is the main component of my lifestyle right now and for that, I prefer cooking my own food, which helps me a lot in measuring my food and macros intake. And I have realised it’s all about making healthy choices.
What was the lowest point for you?
Last year I lost my mother. My mother was a diabetic patient and her health deteriorated due to complications of diabetes and obesity. It was a very difficult time for me and as a result, I regained 10-15 kilos and was literally slipping into depression. Then again I slowly started with my diet and workout regime and eventually reached my goal. My mom was my biggest motivation and my strongest support system and she still is.
Lessons learnt from weight loss:
Anything in life, be it your weight goals or life goals comes with hard work, consistency and dedication. I feel I can never achieve anything if I don’t have these values in me. And even if somehow I achieve something without these values I can’t hold upon to them due to lack of dedication hence its very important to be hard working, consistent and dedicated towards your goal.
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