{"id":11844,"date":"2017-12-07T12:24:04","date_gmt":"2017-12-07T12:24:04","guid":{"rendered":"http:\/\/localhost\/hk-blog\/the-72-kgs-weight-loss-transformation-story-of-naynesh-chainani-bid-6725\/"},"modified":"2024-03-21T10:27:48","modified_gmt":"2024-03-21T04:57:48","slug":"the-72-kgs-weight-loss-transformation-story-of-naynesh-chainani-bid-6725","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/the-72-kgs-weight-loss-transformation-story-of-naynesh-chainani\/bid-6725\/","title":{"rendered":"The 72 kgs Weight Loss Transformation Story of Naynesh Chainani"},"content":{"rendered":"<p class=\"rtejustify\">Let&#8217;s hear out from Naynesh himself on how he managed a 72 kgs weight loss and redefined his entire lifestyle on the path of fitness.<\/p>\n<p class=\"rtejustify\"><strong><em>&#8220;I lost 72 kgs in 24 months via strong willpower and consistent efforts. And if I can do it so can anyone else. Just take the initiative to begin your journey and keep yourself motivated to be consistent with your efforts; you will surely see the results one day.&#8221; ~ Naynesh Chainani<\/em><\/strong><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/the-72-kgs-weight-loss-transformation-story-of-naynesh-chainani\/bid-6725\/#Eating_habits_and_lifestyle_before_fat_loss_transformation\" >Eating habits and lifestyle before fat loss transformation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/the-72-kgs-weight-loss-transformation-story-of-naynesh-chainani\/bid-6725\/#Motivation_to_lose_fat_and_transform\" >Motivation to lose fat and transform<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/the-72-kgs-weight-loss-transformation-story-of-naynesh-chainani\/bid-6725\/#Eating_habits_and_lifestyle_during_transformation\" >Eating habits and lifestyle during transformation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/the-72-kgs-weight-loss-transformation-story-of-naynesh-chainani\/bid-6725\/#Diet_%E2%80%93_Weight_Loss_and_Muscle_Building\" >Diet &#8211; Weight Loss and Muscle Building<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/the-72-kgs-weight-loss-transformation-story-of-naynesh-chainani\/bid-6725\/#Supplement_Intake_and_Timings\" >Supplement Intake and Timings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/the-72-kgs-weight-loss-transformation-story-of-naynesh-chainani\/bid-6725\/#Exercise_and_Workout_Routine\" >Exercise and Workout Routine<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Eating_habits_and_lifestyle_before_fat_loss_transformation\"><\/span><span style=\"color: #2f4f4f;\"><strong><span style=\"font-size: 16px;\">Eating habits and lifestyle before fat loss transformation<\/span><\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">Packing extra pounds has been there since childhood. My staple &amp; typical Sindhi (Hindu) diet consisted of home cooked meals containing lots of oil, cheese, butter, ghee, sugar etc. And in addition to this my sedentary lifestyle made things worse for me.\u00a0I ate a lot of junk\u00a0food 3 times a day. This food was generally\u00a0packed with a\u00a0high amount of calories.<\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Motivation_to_lose_fat_and_transform\"><\/span><span style=\"font-size: 16px;\"><span style=\"color: #2f4f4f;\"><strong>Motivation to lose fat and transform<\/strong><\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">My journey of being overweight, then weight loss and then again weight gain with a final weight loss has been no less than a bumpy ride to achieve\u00a0my ultimate fitness goals.<\/p>\n<p class=\"rtejustify\">Fist in 2006 &#8211; I weighed 238 lbs and I\u00a0started gymming. I worked hard for 16 months and lost weight to come down to 183 lbs. But this was not the turning point of my <strong><a href=\"\/from-100kgs-to-48kgs-a-journey-of-dedication\/bid-5787\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">weight loss transformation<\/span><\/a><\/strong>. Instead of losing more weight I started losing attention towards my diet. The result was as expected &#8211; I gained weight again. And this time it was more than what it was earlier &#8211; 280 lbs. This was very disappointing for me and I was almost ashamed of the way I looked.\u00a0My phases in and out of gym were quite bumpy. Sometimes due to a careless attitude towards diet and sometimes due to personal problems in life, I was not paying consistent attention towards my diet and workout. And the result this time was pretty devastating.<\/p>\n<blockquote>\n<p class=\"rtejustify\">5 Years later in 2014 &#8211; Now my weight was a whopping 300 lbs. This was one of the most difficult phases of life when It was not only I who was unhappy with the way I looked, even my family was no less than ashamed of the way I looked. It was like\u00a0being in a state of\u00a0a total outcast\u00a0when I was just cut-off from the society.<\/p>\n<p><u><strong><em>Naynesh Chainani &#8211; Before Transformation<\/em><\/strong><\/u><\/p>\n<p class=\"rtejustify\">\u00a0\u00a0<img decoding=\"async\" style=\"height: 477px; width: 261px;\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/12\/naynesh_chainani_before_transformation.png&quot;\" alt=\"\" \/><\/p>\n<\/blockquote>\n<p class=\"rtejustify\">At this difficult juncture of life, I had 2 choices I could make &#8211; One that I should continue looking like this and not do anything about it. Or, second that I should strengthen my willpower, work hard and change the way things were. I decided to choose the latter. The path was difficult but I was determined and had a hawk&#8217;s focus on my fitness transformation. And now when I started my ultimate transformation journey, there was no looking back.<\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Eating_habits_and_lifestyle_during_transformation\"><\/span><span style=\"font-size: 16px;\"><span style=\"color: #2f4f4f;\"><strong>Eating habits and lifestyle during transformation<\/strong><\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\">It began with avoiding anything with a lot of cheese, oil\/butter, and sugar. But this time I didn&#8217;t rush things as I wanted a consistent pace of transformation and fitness that lasts for a long period of time. I also\u00a0started going for small walks for at least 5 to 6 days a week.<\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Diet_%E2%80%93_Weight_Loss_and_Muscle_Building\"><\/span><span style=\"font-size: 16px;\"><strong>Diet &#8211; Weight Loss and Muscle Building<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li class=\"rtejustify\">Avoiding junk food, to begin with.<\/li>\n<li class=\"rtejustify\">Breaking down my meal portion to\u00a0\u00a07-8 meals per day. This helped me in <strong><a href=\"\/top-10-fat-burning-foods-you-must-include-in-your-diet\/bid-6007\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">fat burning <\/span><\/a><\/strong>via increased metabolism.<\/li>\n<li class=\"rtejustify\">Avoiding meals 2 hours before bedtime and consuming all high-calorie foods in the morning<\/li>\n<li class=\"rtejustify\">Consuming carb-rich foods and good-fat foods before workout<\/li>\n<li class=\"rtejustify\">Consuming <strong><a href=\"\/easy-to-make-protein-rich-food-recipes\/bid-5312\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">protein-rich foods<\/span><\/a><\/strong> and fiber-rich foods post workout<\/li>\n<li class=\"rtejustify\">Sunday were the cheat days for fulfilling my cravings but still keeping me focussed on my disciplined diet from Monday to Saturday<\/li>\n<\/ol>\n<p>I did not have a fixed diet plan and changed it as per the need of the hour. However, I was pretty disciplined with the same. So, even after enjoying my favorite cheat Sunday, I ensured that my Mondays and Tuesdays consisted of consuming fruits like apples, watermelon, pomegranate, papaya and oranges the entire day.<\/p>\n<p>This was followed by a <strong><a href=\"\/homemade-protein-shake-recipes\/bid-5920\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">protein shake<\/span><\/a><\/strong> post workout drink plus a fiber-rich salad containing veggies with boiled legumes and cottage cheese as a post-workout meal.<\/p>\n<blockquote><p><u><strong><em>Nainesh Chainani &#8211; After Transformation<\/em><\/strong><\/u><\/p>\n<p><img decoding=\"async\" style=\"height: 402px; width: 300px;\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/12\/img_3365.jpg&quot;\" alt=\"\" \/><\/p><\/blockquote>\n<p><em>These are basically the main macros around which I built my diet.<\/em><\/p>\n<p class=\"rtejustify\">Initially, my goal was to be in calorie deficit mode at all time as I wanted my body to target the stored fat as a source of energy as and when needed. However later, I wasn&#8217;t really trying to stay in calorie deficit mode but was trying to burn some extra calories than I was consuming. Burning my last 40 lbs of stubborn fat was achieved via a combination of both <strong><a href=\"\/top-4-cardio-exercises-for-fat-burning\/bid-4347\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">burning extra calories<\/span><\/a><\/strong> along with consuming the right food which kept me energized to continue my workout while keeping me in my calorie deficit mode.<\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Supplement_Intake_and_Timings\"><\/span><span style=\"font-size: 16px;\"><strong>Supplement Intake and Timings<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<table style=\"width: 500px;\" border=\"1\" cellspacing=\"1\" cellpadding=\"1\">\n<tbody>\n<tr>\n<td class=\"rtejustify\" style=\"width: 230px;\"><strong>Supplements<\/strong><\/td>\n<td class=\"rtejustify\" style=\"width: 257px;\"><strong>Time<\/strong><\/td>\n<\/tr>\n<tr>\n<td class=\"rtejustify\" style=\"width: 230px;\"><strong><a href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/weight-management\/fat-burner?navKey=SCT-snt-wm-fb\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">Fat burner\u00a0<\/span><\/a><\/strong><\/td>\n<td class=\"rtejustify\" style=\"width: 257px;\">1 cap in morning running session- 1 cap pre-workout gym session<\/td>\n<\/tr>\n<tr>\n<td class=\"rtejustify\" style=\"width: 230px;\"><strong><a href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/proteins\/whey-protein-isolate?navKey=SCT-nut-pro-iso\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">Whey Protein Isolate<\/span><\/a><\/strong><\/td>\n<td class=\"rtejustify\" style=\"width: 257px;\">Post-Gym Workout<\/td>\n<\/tr>\n<tr>\n<td class=\"rtejustify\" style=\"width: 230px;\"><strong><a href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/workout-essentials\/multivitamins-for-bodybuilding?navKey=SCT-nut-mul\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">Multivitamins<\/span><\/a><\/strong><\/td>\n<td class=\"rtejustify\" style=\"width: 257px;\">Lunch &amp; Dinner<\/td>\n<\/tr>\n<tr>\n<td class=\"rtejustify\" style=\"width: 230px;\"><strong><a href=\"https:\/\/www.healthkart.com\/sv\/healthkart-fish-oil\/SP-43252\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">Fish Oil<\/span><\/a><\/strong><\/td>\n<td class=\"rtejustify\" style=\"width: 257px;\">Lunch &amp; Dinner<\/td>\n<\/tr>\n<tr>\n<td class=\"rtejustify\" style=\"width: 230px;\"><strong><a href=\"https:\/\/www.healthkart.com\/nutrition\/sports-nutrition\/workout-essentials\/other-supports?navKey=SCT-snt-we-os\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">L- Carnitine\u00a0<\/span><\/a><\/strong><\/td>\n<td class=\"rtejustify\" style=\"width: 257px;\">Pre-workout Meal<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Exercise_and_Workout_Routine\"><\/span><span style=\"font-size: 16px;\"><strong>Exercise and Workout Routine<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li class=\"rtejustify\">40 minutes of walk 5 days a week. Keep on adding 5 to 10 minutes every 1 to 2 weeks. Rest on Sunday.<\/li>\n<li class=\"rtejustify\">After developing stamina from walking consistently after 2.5 months, I started my gym training.<\/li>\n<li class=\"rtejustify\">Gym beginning &#8211; 1\/2 hour Cardio + 1\/2 hour Circuit Training<\/li>\n<li class=\"rtejustify\">After few months &#8211; 30 minutes Cardio +\u00a01 hour\u00a0Circuit Training + 30 minutes Cardio<\/li>\n<li class=\"rtejustify\">I increased intensity and weights in Circuit Training once my body was used to the routine.<\/li>\n<li class=\"rtejustify\">In the final few months of my transformation &#8211; 30 minutes of Cardio + 2 hours Circuit Training + 30 minutes Cardio along with my morning running sessions.<\/li>\n<\/ol>\n<p class=\"rtejustify\">\n<p class=\"rtejustify\">While doing this consistently and with strong discipline, I noticed that I had started losing weight. This was a good sign but I knew I had to train harder now because once your body comes to a standard weight after losing initial pounds, you need to push the scale hard. And while doing this you must remember that it&#8217;s the fat loss that you should achieve and not muscle loss. Thus, I began running sessions in the morning so that I could burn fat and convert it into energy for my morning cardio sessions. Also, because I was on a disciplined diet, I ensured a stubborn fat loss rather than muscle loss. All of this helped me gain good body strength, increase my stamina and ultimately motivated me immensely to achieve my ultimate fitness goals.<\/p>\n<p class=\"rtejustify\">After this until this day, there&#8217;s no looking back. Some people choose the surgical way out for weight loss but I chose the way of hard work, discipline, and pure dedication. One thing that I have learned from my transformation journey is that\u00a0 <strong><em>&#8220;There are no shortcuts to achieve a fit physique and keep it that way for a long duration. Hard work is your ultimate key to a successful transformation&#8221;.<\/em><\/strong><\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Let&#8217;s hear out from Naynesh himself on how he managed a 72 kgs weight loss and redefined his entire lifestyle on the path of fitness. &#8220;I lost 72 kgs in 24 months via strong willpower and consistent efforts. And if I can do it so can anyone else. Just take the initiative to begin your [&hellip;]<\/p>\n","protected":false},"author":45,"featured_media":18556,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[477],"tags":[],"secondary_tag":[23,35,109,137],"class_list":{"0":"post-11844","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-transformations","8":"secondary_tag-diet","9":"secondary_tag-exercise","10":"secondary_tag-motivation","11":"secondary_tag-supplementation","12":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 72 kgs Weight Loss Transformation Story of Naynesh Chainani<\/title>\n<meta name=\"description\" content=\"Naynesh Chainani\u2019s weight loss transformation story is motivating and inspiring enough for everyone. 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