Hey, fam.
Today, I'm going to be sharing with you how I went from looking like this...
To losing 29 pounds or 13 kilograms.
To looking like this.
Within just four months.
And then I kept the weight off while eating anything I want.
Now I know what many of you guys are thinking.
There's no way Logesh you lost that much weight in just four months.
But lucky for you, I tracked everything.
All right, so check this out.
This right here...
This was on July of 28th, I was at 168.8 pounds.
Then, you can see all my progress.
And right at the end here...
Look at that, 139.8 pounds on December 8th.
And then you're like, "Then, what happened after that?"
Don't worry.
I'm gonna be sharing everything and explaining what happened even after that.
Before I continue, I do want to say that I'm not a medical or health professional.
If you're going to make any lifestyle or diet change...
Do consult your own doctor.
But what I can tell you confidently is that...
If you apply all the things that I'm going to share in this video...
You will lose weight.
So for some context, I love food.
Previously, I've tried all kinds of diet.
I've tried the keto diet.
I've tried the low-fat diet.
I've tried the low-carb diet.
I've tried the raw milk diet.
Some of it worked.
Some of it didn't work.
But in the end, every single time I stopped those diets...
I gained all the weight back.
So, I knew I needed a plan.
I knew I needed something that is sustainable.
And something that is a new lifestyle that I can change and adapt to.
While still being able to enjoy all the food I love.
Also, guys I am your average person.
I am like every single one of you.
I have a full-time job nine to five.
I also have a second job which is YouTube.
You know, I create videos. I do all these things.
I have a young family.
I have two kids of what? Two years old and four years old.
So some days, I get good rest. Other days, I don't.
Just to kind of give you context. I'm just a normal person. A normal busy adult.
I'm not like a fitness influencer or anything like that.
So which means that all I'm about to say is things that you can also do.
So the number one rule to losing weight is you have to be in a caloric deficit.
Very simple.
How much calories you consume...
Needs to be lesser than the calories you're using every single day.
So step one to losing weight is intermittent fasting.
I basically ate only from 9 a.m. till 5 p.m. every day.
So within the 9 a.m. to 5 p.m., I have no food restrictions.
I can eat roti canai, nasi lemak, a steak, fries, dessert, anything.
But only during that time frame.
And then from 5 p.m. to the next day 9 a.m., I'm not consuming anything that has calories.
Things like coffee, water, tea, no problem.
But anything outside of that, even like zero calorie soda, no.
So eating only from 9 a.m. to 5 p.m. will mostly unsure that I'm in a caloric deficit.
Yes, I can definitely overeat between 9 a.m. to 5 p.m.
But that's what brings us to step two.
So step number two is you need to be consuming enough protein in your diet every day.
So the hard and fast rule is if you're consuming about 100 grams of protein every day in your diet...
That can come in from like a protein shake, steak, or anything you should be good, right.
The thing with protein is it not just helps us with like muscle recovery...
Or losing weight or increasing metabolism and all that, not just that.
But protein constantly keeps you satiated throughout the day and keeps you full.
Do this test, all right.
Wake up one day and the first meal you take is just pour two scoops of protein with water.
Shake it up and drink it.
Right after you do that, you just don't feel like having a breakfast.
But I mean I'm not gonna lie. I still eat right after taking a protein shake.
I know I'm hungry. I still want to eat.
But that feeling of satiateness? Satia...? Sa...?
Satiety? Whatever. The feeling of full.
So, if you're constantly feeling satient and full...
You're not going to overeat.
That's never ever going to be a problem for you because you're full.
You can't overeat.
Step number three is kind of like optional thing.
So if you can try to not snack...
So the thing for me is I do snack every now and then.
Don't get me wrong. If there's something that I really like...
Like a cupcake or a muffin or something like that...
And I just want a snack or chips or whatever, I'll still do it.
But if you can for your everyday meal, try to eat a larger meal portion.
So for me, I would have a breakfast in the morning at 9 o'clock sharp.
Because I'll work out from 8 - 9 a.m.
9 o'clock, I'll have my breakfast.
Then around noon, I'll have my lunch.
Which usually is like a sandwich or a little packet of nasi lemak or you know something like that.
Then finally at about dinner time, just before 5 p.m., I'll have dinner.
Which is consists of a larger meal.
So you can see I have three large meals.
And I'm not snacking in between.
So when you don't snack, you're more likely to eat whole foods.
Foods that come from you know actual food and nothing that's processed.
Remember, food that is processed, junk food, chips and all that kind of stuff...
It's very very high in calories.
And also don't keep you full.
They keep making your body want more and more of it.
So if you can eat whole foods, you're not going to eat those things.
And you're going to feel full and healthy and you know and all that.
So my rules are very simple.
When I'm eating at home, I make like simple clean stuff, you know.
Stir-fried chicken.
Maybe some steak.
If I like a little packet of nasi lemak, you know a small portion of it.
You know, something light and healthy and come from whole foods.
But if I'm going out, then I enjoy.
I enjoy and I enjoy all the things that I cannot get.
Because remember, at home you can control...
What you're cooking with all the ingredients that you have and all that.
But out there, you can't control it.
And when you go out there you can't be like, "Oh, I only can eat this and I can only eat that".
When you start restricting yourself of certain foods, you're going to get discouraged.
So go out and enjoy the good things every now and then.
But remember your everyday eating, try to make sure it's clean.
So tip number four is you do not want to restrict carbs and sugar.
I know you're thinking don't restrict them?
Do not restrict them.
Still consume them but cut down the consumption of them.
So what I mean by that is if you usually have like a large plate of fried rice...
Have a small plate of fried rice and have a side of protein and vegetables.
If you like pasta, have a smaller amount of pasta and have salad on the side.
Cut down the amount of carbs and sugar that you're having.
But don't restrict them.
So even if a dessert, have dessert. There's nothing wrong with it
I still have dessert after every meal.
I mean America has ruined me that way.
But I have just a small portion of it.
And I feel satient. I feel happy. It doesn't ruin it.
Day 2 of the whole gym thing because that didn't work out.
All right, so for those of you who like to go to a gym I know you've been waiting for this part.
Okay, so let's talk about workout.
So I discovered that the most optimal time to work out is right before you break your fast.
So for me, I work out from Monday, Wednesday, and Friday.
3 days a week from 8 o'clock to 9 o'clock.
And at 9 o'clock, I immediately drink a protein shake for recovery and eat some breakfast.
So that all helps with the recovery immediately and I get full and I start my day.
So in terms of workout, I did two things.
I played football or soccer once a week.
But you know since the start of this year, I actually tore my ACL...
So I haven't been playing soccer for almost a year now.
But the other thing I did consistently was CrossFit.
And the reason why I chose CrossFit is because...
CrossFit was one of those exercises that actually pushed me to the limit.
What CrossFit does is it's a high intensity interval training.
Basically within like 10 to 15 minutes, you're doing a very high intensity work.
And you're done.
So I like that. That really fit very well with my lifestyle.
But just know that there's no one workout that will 100% work.
You can do anything.
Anything that goes out there and burn calories, you are good.
If you like going to the gym and lifting weights, go to the gym.
If you like going on runs, go on runs.
If you like jogging, go on a jog
If you like swimming, do swimming.
It's fine. Anything a workout is okay.
I just happen to choose Crossfit because it worked well for me.
Step number six is to move or walk as much as you can.
If you're able to carve out some time in your day to go on a walk, great.
But if not, try to find ways to just keep moving a lot.
For me, I added walking and moving as much as I can in my daily life.
For example, I was working in an office building that I needed to go from meetings to meetings.
And instead of just taking the lift, I would just like walk up the stairs.
Or at that time my son was one year old and he loved going on walks.
So every single time I have an opportunity...
I'll just take him, put him on my shoulders and just go on a walk.
And because of that I'm always ensuring that I'm in a caloric deficit.
Every single step I take, I'm burning calories.
Step number seven is to drink lots of water.
I know. I know you've heard this like everywhere.
Even your mom is telling you this every day.
But it really does work.
Not only water helps with like health and all that.
Water also keeps you full.
Sometimes you think you're hungry but actually you're just thirsty.
So if you're like in the middle of the day, you're like hungry...
Just go drink some water and be like, "You know what? I'm fine now. I feel great".
So lots of water.
Step number eight is to be flexible.
Guys, I know this intermittent fasting and putting rules...
And guard rails and everything in your life, in your diet and workout and all that, it's great.
But every now and then, you have to be flexible.
If there's a birthday party to attend after 6 or 7 o'clock in the evening...
And you want to eat after that, go ahead and do it.
It is okay. Live your life.
But just remember, after you break it today, tomorrow get back on track and you can continue.
It's okay to be flexible, and it's important so that you can actually sustain it.
Okay, so tip number nine is to not weigh yourself every day.
Don't do it because it can sometimes be very very discouraging.
I remember going into this for the first like one or two weeks, I weighed myself every day.
And I see my weight go up and down, up and down.
And sometimes I would work out so hard.
I would like really eat so clean and do everything.
And then at the end of the day, I weigh myself and be like I just went up. Wait! Like what's happening?
It's so discouraging.
I stop doing that and I started weighing myself only once a week at the end of the week.
Over time, yes, there are moments that it goes up.
But for the most part, it was going down.
And it's giving me a better representation of the result.
Okay, so step number 10 is your mindset.
If you want it to really work, you first and foremost have to want it.
You need to have the willingness and the discipline to follow all these things that I've shared.
And then be patient.
Results is not going to come in a day, a week, two weeks, even a month.
You might not see much results.
But, if you keep following this consistently...
I guarantee you, you will lose weight.
And more importantly you'll feel healthier and much more fit.
SSo it will all fall in place.
You just have to follow it, be disciplined...
And just know that it is a long game.
It's not a short game. It's not going to happen very quickly.
So after finally losing all that weight within 4 months, I wanted to do the ultimate test.
I wanted to see if I stopped intermittent fasting...
Like cut down so much on my working out...
I traveled and I ate as much as I wanted...
What would happen?
So at the end of the four months...
I had a trip lined up, you know. I was going back to my country, Malaysia.
And I was going to be there for four weeks or four to five weeks.
And I love Malaysian food.
I'm gonna be there with family.
So I'm not gonna be able to work out.
I'm not going to be able to intermittent fast.
We're going to live normally.
So at the end of my Malaysia trip...
I have to admit I did put on weight.
But just a little bit.
So I put on five to six pounds only.
But something very very interesting happened right after I came back from the trip.
So this was the moment that I lost my weight. You can see the weight up there.
Let's see what happened after that.
Right, I spiked up.
I put on about five to six pounds.
But when I came back...
I got immediately back down to my maintenance weight which was about 142 pounds.
I immediately lost that weight.
But when I came back...
I didn't immediately jump back into intermittent fasting again...
And working out and doing all that crazy thing again.
I came back to a normal life.
I came back to a life that I ate breakfast at a normal time.
Lunch, dinner at a normal time.
I went to the parties.
I enjoyed the occasional pizzas, burgers, nasi lemak, nasi kandar.
I did all those things.
I ate desserts whenever I want.
But I still maintain some of the principles and lifestyles that I wanted to continue bringing.
Which is eating clean.
Eating a lot of protein.
All those things that I said, I included as much as I'm able to my everyday life without going insane.
If that makes sense.
So, it worked.
I lost the weight.
And I kept it off.
Now, it has been three years later...
And I'm still on my maintenance weight as you saw before. I'm still here.
So if your New Year's resolution is to lose weight and keep it off while looking good...
Give this a shot.
Try this 10 steps.
And I guarantee you, you will change your life.
And you would be happy you did it.
Give it a shot.
If you have more questions, leave it down in the comments below.
If this helped you at all...
Like this video, subscribe.
And I really really hope to see you in the next one.
Love you guys.