Life & Style

This dentist reduced 21 kg weight in 3 months by ‘music walk’

Today’s weight loss recipe is inspired by Avjit Singh, a dentist by profession based in Canada. He is currently pursuing a master’s program. Avjeet had always been healthy, but had put on a lot of weight after moving to Canada and adopting a new lifestyle.
He knew he needed to take action, but given that he was living alone in a foreign country, juggling education and a part-time job, he had simply given up on his health. This 26-year-old strong-willed man reduced his weight from 106 kgs to 85 kgs with hard work and consistency. He lost around 21 kilos in a span of 3 months. Let us know how he did it.


Avjeet describes himself as a typical Punjabi who is very fond of food. He always stayed on the healthy side of things. His weight had increased a lot during his studies in Canada. At first, he tried to reduce his weight by doing online research. He was unable to pay attention to his health as he was living alone, studying and working part-time abroad. He will eventually go for the easiest foods like fast food and packaged food items.
Avijit’s fitness coach Rihanna Qureshi, a certified nutritionist and strength training coach, says, “When Avijit started having health issues and his weight became a hindrance in his daily activities, he became concerned.”

follow diet
Avjit had a very busy lifestyle. He would go to college during the day and work part time after college. This left them little time to cook or look after their nutrition. Her nutrition plan was designed keeping in mind her busy lifestyle as a top priority. Each of his meals should be a high satiety meal so that he does not starve frequently and can manage to eat less.
Breakfast usually includes eggs cooked in ample amounts of olive oil (a healthy fat). Lunch includes a homemade wrap which is nutritious as well as easy to prepare and carry. It was very important. We had to make sure it was easy to prepare her meals. Her fitness coach advised her to go for quick and super-easy recipes to motivate her to prepare her meals on most days. Dinner would be a wholesome meal with chicken or beef (since the client was a non-vegetarian food lover) with some stir-fried vegetables.

workout regime

Avijit’s busy lifestyle left him little time to exercise. Avijit is an ardent music lover. So he was encouraged to go for a walk listening to his favorite music. And it worked brilliantly. He started falling in love with his ‘music walk’. He was so inspired by the results that he even started exercising.

fitness secrets
The secret to this transformation was simplicity.
We worked on a very basic approach here – the simpler you make it for the client, the more consistent they’ll be, and the better the results.

Plus, tracking his progress daily gave him the feeling that someone was there to watch over him and motivated him not to give up.

the hardest part of being overweight
Being overweight brings with it its fair share of other metabolic issues that affect our health more than weight itself. Add to that the confidence and psychological issues that one has to face.

what lifestyle changes have you made
First and foremost reducing her dependence on fast food and encouraging her to cook her own meals. This was done by sharing some easy-to-make recipes with them. Besides, the only free time he got was late in the evening. We encouraged her to go for a walk (after dinner) listening to her favorite music. This helped in digesting the dinner and also improved his sleeping pattern as he used to go to sleep tired.


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