Man lost 20 kg with no workouts - His 2 daily tricks
Man lost weight thanks to two lifestyle changes (collage: RBC-Ukraine)
American Tom Capon lost 20 kilograms in a year and now weighs 89 kg. It’s all thanks to intermittent fasting and simple daily activity, reports The Mirror.
How excess weight made his life harder
The 30-year-old man said that climbing stairs felt like an Olympic challenge, and everyday household chores became a real struggle.
In addition to the physical difficulties associated with medical-grade obesity, his mental health also sharply deteriorated.
To change his life, he decided to follow intermittent fasting. The process usually involves 16 hours of fasting and 8 hours of eating.
A nutrition app sent him notifications to remind him of the fasting window and also provided advice and tips about eating.
Tom also ensured that his diet maintained a calorie deficit. The recommended daily calorie intake (for an average person) is 2500 calories for men and 2000 for women.
"Humans need to eat in a deficit to lose weight, so the body uses its fat stores instead of the energy straight from the food," he said.
Specifically, he needed to consume 2400 calories per day to lose 0.5-1 kg per week. He also allowed himself fast food and pizza once a week, but still stuck to the deficit.
Tom Capon before and after weight loss (photo: mirror.co.uk)
Workout details
The next big change was that he made at least 10,000 steps per day. Now he goes to the gym four times a week and swims twice a week.
"It's difficult to overstate how much getting my steps in has changed my life - the energy bonus came from this, not going to gym, and it also meant I had the energy to start swimming every week. It's now my favourite activity of the week," he explained.
Earlier, we explained whether protein shakes help you lose weight fast or not.
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