Hello Friends, my name is Raj(Naam to suna hi hoga). It’s been more than 10 years since I started ignoring my health in order to build a great software engineering career and I spoiled to an extent that, Now, I am 25KG over weight and carrying these fat from the last many years with myself free of cost.
This page is dedicated to my daily log of a journey of losing 20 KG weight in 3 months and much more than that. I would log/record everything whatever I did and learnt in this journey. Only One page for everything. Please share your suggestion in comments and get connected through this blog. Thank You.
You may also connect me with social network sites as well and become a mentor or learner in this journey.
– Facebook
– Linkedin
– Twitter
– Instagram
– Youtube – Yet to start.
“Health is real wealth and Healthy mind is a way to great career”
The great day of Awakened Day” or “Enlightened Day on 14 January 2021 (Mid night @ 4 AM IST)
— Raj Baba (Naam to suna hi hoga)
Weight on Enlightened Day – 95 kg / Height 5.6 Feet
Goal – 75 kg by 15 April 2021
Disclaimer: Health and Fitness is not a few weeks of work. It’s a lifetime commitment. Thus, this page content would be always getting refreshed with quality content life time. I would modify content based on my learning. If you would like to contribute content to this page, please leave your comments in the bottom of the page.
My recorded learning for Health & Fitness
- Top 10 most effective home made drinks for faster fat reduction and weight loss
- Top 10 Supplements & Capsules for Body Building to gain Muscle Mass and Energy
- Top 10 drinks/juice for Healthy and Glowing Skin
- Top 10 Immune Boosting Herbs, Foods and Supplements
- Top 10 Treatment to avoid Premature Grey Hair or hair turn black naturally
- 10 golden rules for weight loss you can not afford to ignore it
- Top 16 Highest Calorie-Burning Exercises to Burn Fat in 30 Minutes
- Top 10 Best High-Intensity Interval Training (HIIT) Workout to Burn Fat
- A complete guide of fasting for weight loss, Intermittent Fasting, keto diet
- Best Home Exercises to Lose Belly Fat Faster
- How to reduce man boobs or treat Gynecomastia issues in man
Day-1 (15 January 2021):- 95 kg
- Fasting Mode:- 12/12 Fasting. 12 Hours eating Healthy food. 12 hours no food.
- Lifestycle Changes#1:- Give up all chocolates, Gulab jaamu, Kaju Katli, Rasgulla etc
- Lifestycle Changes#2:- Installed Amazon Music (Free comes with Amazon Prime without ads)
- Lifestycle Changes#3:- Cleaned Entire home. Lots of work. Trust me.
- Lifestycle Changes#3:- Decided to Work Not more than 9 hours Each Day
- Morning Drink:- 1 Ltr Warm Water + Green Tea
- Morning workout:- Long 6km Walk with Random Music. Lil Quick Speed Walk as well
- Breakfast:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
- Lunch:- Lots of Watermelon
- Afternoon Drinks:- Black Coffee
- Dinner:- SKIPPED
- Night Drink:- Water with Safi
- Health & Fitness Learnings#1:- NA
- Health & Fitness Learnings#2:- NA
Day-2 (16 January 2021):- No Weighing
- Fasting Mode:- 12/12 Fasting. 12 Hours eating Healthy food. 12 hours no food.
- Lifestycle Changes#1:- Ordered Mostly Fruits and veg.
- Lifestycle Changes#2:- 7-8 hours sleep minimum
- Morning Drink:- Lots of Water with Green Tea
- Morning workout:- SKIPPED
- Breakfast:- Fruits (Watermelon + Orange + Banana)
- Lunch:- Fruits (Watermelon + Orange + Banana)
- Afternoon Drinks:- Black Coffee
- Evening Snacks:- SKIPPED
- Dinner:- SKIPPED
- Night workout:- Long 3km Walk with Random Music. Lil Quick Speed Walk as well.
- Night Drink:- Water
- Health & Fitness Learnings#1:- Very important foods for weight loss are cinnamon powder, amla, lemon, cabbage, eggs, oat and cucumber
Day-3 (17 January 2021):- No Weighing
- Fasting Mode:- 12/12 Fasting. 12 Hours eating Healthy food. 12 hours no food.
- Lifestycle Changes#1:- Realized, I am drinking less water. Increase intake to 5 ltr minimum per day
- Lifestycle Changes#2:- Morning Weight loss drinks started. Refer this url for that.
- Morning Drink:- 1/2 Lt mild warm Water + 2 Lomon + 1 Spoon Honey + 1 Spoon Cinnain Power
- Morning workout:-
- Breakfast:-
- Lunch:-
- Afternoon Drinks:-
- Evening Snacks:-
- Dinner:- Chicken Masala and 5 Roti
- Night workout:- Long 4km Walk with Random Music. Lil Quick Speed Walk as well.
- Night Drink:- Coconut Water
Day-4 (18 January 2021):- No Weighing
- Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
- Lifestycle Changes#1:- Decided to give up all News channel. Enough news consumed so far and got nothing.
- Lifestycle Changes#2:- Decided to give up all News websites except few blogs sites for tech and economy.
- Lifestycle Changes#3:- Decided to give up Youtube, Prime, Netflix and Hotstar for next 3 months in order to save time.
- Lifestycle Changes#4:- Unpacked all the cloths which i bought online from years assuming, i would wear but never. Now made part of wardrobe so i can see everyday those cloths.
- Health & Fitness Learnings#1:- Studied on my routine in order to understand where my time is getting wasted.
- Health & Fitness Learnings#2:-
- Morning Drink:- 1/2 Lt mild warm Water + 2 Lomon + 1 Spoon Honey + 1 Spoon Cinnain Power
- Morning workout:-
- Breakfast:-
- Lunch:-
- Afternoon Drinks:-
- Evening Snacks:-
- Dinner:- Chicken Birani
- Night workout:-
- Night Drink:- Coconut Water
Day-5 (19 January 2021):- No Weighing
Waste day. Did not nothing for health. No walk. Last 3 days routine got broken. I eat Chicken Biryani and many not healthy foods. Could not control it. Got occupied with few work. End of the day, i repented a lot for my bad full day routine.
Day-6 (20 January 2021):- No Weighing
- Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
- Lifestycle Changes#1:- Decided to divorce my 18 years of Love. “The Age of Empire/Rise of nation/Earth Empire”. I bet if anyone can beat me in this game. But my god. Its countless time i spent on this game. You would not trust but once i had played this game 48 hours without food, drink, sleep and haggu as well. Lol.
- Lifestycle Changes#2:-
- Health & Fitness Learnings#1:-
- Health & Fitness Learnings#2:-
- Morning Drink:- 1/2 Lt mild warm Water + 2 Lomon + 1 Spoon Honey + 1 Spoon Cinnain Power
- Morning workout:-
- Breakfast:-
- Lunch:-
- Afternoon Drinks:-
- Evening Snacks:-
- Dinner:- Masala Dosa
- Night workout:- Long 6km Walk with Random Music. Lil Quick Speed Walk as well.
- Night Drink:- Coconut Water
Day-7 (21 January 2021):- No Weighing
- Fasting Mode:-
- Lifestycle Changes#1:- I started saying big NO to all friends for Pubbing, Happening Restaurts, home party and Food Streed around city.
- Lifestycle Changes#2:-
- Health & Fitness Learnings#1:-
- Health & Fitness Learnings#2:-
- Morning Drink:- 1/2 Lt mild warm Water Mixed with Amla (indian gooseberry) Juice. Prepared in Mixer
- Morning workout:-
- Breakfast:- Morning breakfast of 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed. Please comment for video recipe.
- Lunch:- Lunch with 5 egg white, 2 full egg, 2 tomato, 1 cucumber
- Afternoon Drinks:- Milk Coffee with some Sugar
- Evening Snacks:- SKIPPED
- Dinner:- Atta Noodles mixed with Lots of Veggie
- Night workout:- Long 8km Speed Walk with my fav Music.
- Night Drink:- Coconut Water
Day-8 (22 January 2021):- 93.1 kg
Finally Joined Gym after realizing that my mind is making lots of execuses of Office work and people around me impacting my mind to become a lazy and deviating from my goal. Started saying NO to friends for hangouts.
Day-9 (23 January 2021):- 93.4 kg
- Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
- Lifestycle Changes#1:-
- Lifestycle Changes#2:-
- Health & Fitness Learnings#1:-
- Health & Fitness Learnings#2:-
- Morning Drink:- 1/2 Lt mild warm Water Mixed with Amla (indian gooseberry) Juice. Prepared in Mixer
- Morning workout:-
- Breakfast:-
- Lunch:-
- Afternoon Drinks:- Milk Coffee with some Sugar
- Evening Snacks:-
- Dinner:-
- Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
— Night Drink:- Coconut Water
Day-10 (24 January 2021):- 93.2 kg
- Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
- Lifestycle Changes#1:-
- Lifestycle Changes#2:-
- Health & Fitness Learnings#1:-
- Health & Fitness Learnings#2:-
- Morning Drink:- 1/2 Lt mild warm Water Mixed with Amla (indian gooseberry) Juice. Prepared in Mixer
- Morning workout:-
- Breakfast:-
- Lunch:-
- Afternoon Drinks:- Milk Coffee with some Sugar
- Evening Snacks:-
- Dinner:-
- Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
- Night Drink:- Coconut Water
Day-11 (25 January 2021):- 93.1 kg
- Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
- Lifestycle Changes#1:-
- Lifestycle Changes#2:-
- Health & Fitness Learnings#1:-
- Health & Fitness Learnings#2:-
- Morning Drink:- 1/2 Lt mild warm Water + 2 Lomon + 1 Spoon Honey + 1 Spoon Cinnamon Power
- Morning workout:-
- Breakfast:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
- Lunch:- 5 egg white, 2 full egg, 2 tomato, 1 cucumber
- Afternoon Drinks:- Black Coffee
- Evening Snacks:-
- Dinner:-
- Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
- Night Drink:- Coconut Water
Day-12 (26 January 2021):- 93.2 kg
- Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
- Lifestycle Changes #1:-
- Lifestycle Changes #2:-
- Health & Fitness Learnings #1:-
- Health & Fitness Learnings #2:-
- Morning Drink:- 1/2 Lt mild warm Water Mixed with Amla (indian gooseberry) Juice. Prepared in Mixer
- Morning workout:-
- Breakfast:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
- Lunch:- 5 egg white, 2 full egg, 2 tomato, 1 cucumber
- Afternoon Drinks:- Black Coffee
- Evening Snacks:-
- Dinner:-
- Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
- Night Drink:- Coconut Water
Day-13 (27 January 2021):- 92.9 kg
- Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
- Lifestycle Changes #1:-
- Lifestycle Changes #2:-
- Health & Fitness Learnings#1:-
- Health & Fitness Learnings#2:-
- Morning Drink:- 1/2 Lt mild warm Water Mixed with Amla (indian gooseberry) Juice. Prepare in Mixer
- Morning workout:-
- Breakfast:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
- Lunch:- 5 egg white, 2 full egg, 2 tomato, 1 cucumber
- Afternoon Drinks:- Black Coffee
- Evening Snacks:-
- Dinner:-
- Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
- Night Drink:- Coconut Water
Day-14(28 January 2021):- 92.5 kg
- Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
- Lifestycle Changes #1:- NA
- Lifestycle Changes #2:- NA
- Health & Fitness Learnings #1:- NA
- Health & Fitness Learnings #2:- NA
- Morning Drink:- 1/2 Lt mild warm Water + 2 Lomon + 1 Spoon Honey + 1 Spoon Cinnain Power
- Morning workout:- SKIPPED
- Breakfast:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
- Lunch:- 5 egg white, 2 full egg, 2 tomato, 1 cucumber
- Afternoon Drinks:- Black Coffee
- Evening Snacks:- SKIPPED
- Dinner:- SKIPPED
- Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
- Night Drink:- Coconut Water
Day-15 (29 January 2021):- 92.8 kg
- Mood Swing so did nothing as done last days.
- Lost control and had very high fat and carb food. 3 Movies at prime as well.
Day-16 (30 January 2021):- 92.6 kg
Routine broken. Spent entire day on social sites and news sites. Wasted entire day
Day-17 (31 January 2021):- 92.2 kg
- Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
- Lifestycle Changes#1:- NA
- Lifestycle Changes#2:- NA
- Health & Fitness Learnings#1:- NA
- Health & Fitness Learnings#2:- NA
- Morning Drink:- 2 ltr warm water with Green Tea
- Morning workout:- SKIPPED
- Breakfast:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
- Lunch:- SKIPPED
- Afternoon Drinks:- Black Coffee
- Evening Snacks:- 2 Dairy milk. could not control.
- Dinner:- Healthy Khichdi. plz comments for recipe
- Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
- Night Drink:- Coconut Water
Day-18 (1 February 2021):- 92.2 kg
Routine broken. Coz of Office work. I wasted some of the time here n there. I could have managed much better but my mind got an excuse of office work.
Day-19 (2 February 2021):- 91.8 kg
Routine broken. Coz of Office work. I wasted some of the time here n there. I could have managed much better but my mind got an excuse of office work.
Day-20 (3 February 2021):- 91.6 kg
Routine broken. Coz of Office work. I wasted some of the time here n there. I could have managed much better but my mind got an excuse of office work.
Day-21 (4 February 2021):- 91.8 kg
Routine broken. Coz of Office work. I wasted some of the time here n there. I could have managed much better but my mind got an excuse of office work.
Day-22 (5 February 2021):- 91.5 kg
- Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
- Lifestycle Changes#1:- NA
- Lifestycle Changes#2:- NA
- Health & Fitness Learnings#1:- NA
- Health & Fitness Learnings#2:- NA
- Morning Drink:- 1 Ltr Warm Water + Green Tea
- Morning workout:- SKIPPED
- Breakfast:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
- Lunch:- 5 Egg White + 2 Full Egg + Tomato + Cucumber
- Afternoon Drinks:- Black Coffee
- Evening Snacks:- SKIPPED
- Dinner:- SKIPPED
- Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
- Night Drink:- Coconut Water
Day-23 (6 February 2021):- 91.6 kg
- Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
- Lifestycle Changes#1:- NA
- Lifestycle Changes#2:- NA
- Health & Fitness Learnings#1:- NA
- Health & Fitness Learnings#2:- NA
- Morning Drink:- 1 Ltr Warm Water + Green Tea
- Morning workout:- SKIPPED
- Breakfast:- SKIPPED
- Lunch:- 100 gm Oat with 1/2 ltr milk and power of 20 Almonds mixed
- Afternoon Drinks:- Green tea
- Evening Snacks:- SKIPPED
- Dinner:- 5 Egg White + 2 Full Egg + Tomato + Cucumber
- Night workout:- @Gym 2 hours. Please refer my Gym Activity Table Chart.
- Night Drink:- 1 glass of warm water with SAFI
Day-24 (7 February 2021):- 91.1 kg
- Fasting Mode:- 8/16 Fasting. 8 Hours eating Healthy food. 16 hours no food.
- Lifestycle Changes#1:- NA
- Lifestycle Changes#2:- NA
- Health & Fitness Learnings#1:-
- Health & Fitness Learnings#2:-
- Morning Drink:- 1 Ltr Warm Water + Green Tea
- Morning workout:- SKIPPED
- Breakfast:- Healthy Rice Khichdi. Comments for recipe
- Lunch:- Healthy Rice Khichdi. Comments for recipe
- Afternoon Drinks:- Milk Coffee
- Evening Snacks:- Skipped
- Dinner:- Skipped
- Night workout:- SKIPPED
- Night Drink:- 1/2 Lt mild hot Milk mixed one spoon turmeric powder
Day-25 (8 February 2021) – 91.2 kg
- Fasting Mode:- 4/20 Fasting. 4 Hours eating Healthy food. 20 hours no food.
- Lifestycle Changes#1:- NA
- Lifestycle Changes#2:- NA
- Health & Fitness Learnings#1:-
- Health & Fitness Learnings#2:-
- Morning Drink:- 1 Ltr Warm Water + Green Tea
- Morning workout:- Skipped
- Breakfast:- Skipped
- Lunch:- Chicken Biryani
- Afternoon Drinks:- Milk Coffee
- Evening Snacks:- Skipped
- Dinner:- Skipped
- Night workout:- @Gym 1.5 hours. Please refer my Gym Activity Table Chart.
- Night Drink:- 1/2 ltr Water
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