He had a well-writ­ten plan and he stuck to it.

Read more about this amaz­ing sto­ry in our mate­r­i­al.

Indi­an Junaid Jamadar weighed 200 kilo­grams when he decid­ed to start los­ing weight: “I weighed a lot for my age and under­mined my health.” The 26-year-old man set him­self the goal of los­ing 100 kilo­grams in 10 months.

Diet plan

Break­fast: 3 boiled eggs and an orange;

Before train­ing: 1 apple, 5 almonds, 2 wal­nuts;

After train­ing: pro­tein shake and 3 egg whites;

Din­ner: roti flat­bread made from whole wheat flour, 200 grams of boiled chick­en, sal­ad and but­ter­milk (low-fat cream);

Din­ner: 200 grams of boiled chick­en meat;

After each meal, the Indi­an went for a 15-minute walk, and drank green tea before going to bed. Occa­sion­al­ly the man allowed him­self to eat pilaf with chick­en, some nation­al Indi­an dish­es and ice cream.

Read also: Cheat meal accord­ing to all the rules: 9 ways to overeat with­out harm.


Every day, the 26-year-old Indi­an did work­outs for two mus­cle groups: the man com­bined exer­cis­es for the pec­toral mus­cles and tri­ceps, or per­formed a work­out for the back and biceps on the same day. He con­cen­trat­ed on high rep­e­ti­tions of one exer­cise. Jamadar also devot­ed a lot of time to car­dio train­ing.


Accord­ing to the man, he soon began to notice results and this kept him moti­vat­ed to train. When asked what shape Jamadar sees him­self in in 10 years, the man replied that he will become a per­son who can run a marathon — this is his next goal.

How­ev­er, dur­ing 10 months of los­ing weight, not every­thing was so smooth: in the fifth month, the man’s weight stopped, but he did not slow down and con­tin­ued to train and eat right.

Why does the weight stay the same?

Sure­ly every­one who has ever lost weight has encoun­tered the plateau effect — this is a peri­od of a month or more when the weight stops decreas­ing and gets stuck at one lev­el, despite diet and exer­cise. Sci­en­tists have found that the plateau effect occurs when a per­son peri­od­i­cal­ly breaks his diet in the first stages of los­ing weight. There­fore, experts do not rec­om­mend get­ting car­ried away with large-scale cheat meals dur­ing the peri­od of weight loss.

Read also: 8 ways to over­come a weight loss plateau.

Is it possible to lose 10 kilograms in a month?

Jamadar proves by his exam­ple that this is real. How­ev­er, is this real­ly ben­e­fi­cial for the gen­er­al con­di­tion of the body? Accord­ing to Rospotreb­nad­zor, nor­mal weight loss is con­sid­ered to be los­ing up to four kilo­grams per month.

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