My 43 kg Weight Loss Trick ❤️ | sansCARi sumit

Key wellness / weight-loss strategies

1) Set a clear, time-bound target

• Took a resolution on 21 March with a 6-month window (targeting 22 Sept).
• Started at 114 kg with an initial goal of losing 30 kg (later adjusted upward in monthly expectations).

2) Stay focused and remove distractions during the weight-loss phase

• For about 3 months, he limited postings/social engagements and focused only on hitting targets.

3) Morning routine for digestion + appetite control

• Upon waking: uses chia seeds / gum katira prepared overnight in water, then drinks it in the morning.
• Claimed benefits: better digestion and improved appetite control.

4) Eat low-calorie, high-volume foods to feel full

• Strong preference for green vegetables, typically boiled/cooked with minimal seasoning.
• “Fill the stomach” approach:
  • 2 bowls vegetables
  • 3–4 rotis
• He mentions earlier reducing bread and reducing rice, but does not treat elimination as universal.

5) Fruit + dairy timing

• Afternoon fruit: typically 1 banana or another fruit, usually one serving at a time with spacing.
• Buttermilk in the afternoon to feel satisfied.

6) A “satisfying snack” approach

• Mentions 1 piece of papad (lajjat-style) and uses black pepper to help manage hunger.

7) Treadmill strategy focused on sweating (not sprinting)

• Uses the treadmill mainly to sweat heavily rather than “race/run.”
• Progression: gradual step-ups (example: 4 → 5 → 6) when the prior speed feels manageable.
• Avoids running; emphasizes effort + sustained work.

8) Weighing as immediate feedback (motivation loop)

• Measures weight with minimal clothing (vest/underwear).
• After a treadmill session: removes sweat clothes, showers, then re-weighs.
• Claimed immediate encouragement: cites a ~400–500 g difference.

9) Exercise setup / equipment care

• Keeps ventilation/exhaust running for comfort.
• Uses fans/cooling to prevent overheating and help workouts stay consistent.

10) Calorie deficit + “junk” reduction

• Core principle: calorie deficit.
• Avoids high-calorie items; he even refuses tea/snacks if he estimates they’re calorie-heavy.
• Gives up sugar/sweets and prefers natural sugars from fruit.

11) Reduce bloating triggers

• Avoids high-sodium salty snacks (example mentioned: Maggi).
• Claims excess sodium can cause water retention/bloating and slow digestion/metabolism.

12) Increase protein in later phases

• After rapid weight loss, he says he slowed weight loss to add more protein, including:
  • Egg whites / whole eggs
  • Paneer
  • Mushrooms
  • Chicken / chicken breast
  • Mutton (small quantities mentioned)
• Goal: protect/restore muscle while continuing fat loss.

13) Flexibility within the routine

• Suggests small adjustments (e.g., apple cider vinegar in lukewarm water).
• Keeps fruits whole (e.g., pomegranate) and avoids unnecessary salt in juice.

14) Hydration + electrolytes approach

• Drinks a lot of water; if plain water feels insufficient, adds lemon.
• Mentions vitamin C and links hydration to preventing dehydration from sweating.

15) Targeting stomach fat via general fat-loss principles

Spot reduction isn’t a “magic stomach-only fix.” Fat reduces overall, then naturally more from the area where it’s stored.

• Recommends overall exercise + reduced intake rather than gimmicks (he dismisses chewing gum as ineffective).

16) “Old funda” advice: keep it simple

• Eat home-based, less rice, and more dal/vegetables/salad.
• Uses a “mind trick” approach: adds a small amount of rice to dal so the brain feels rice was consumed, while total calories stay controlled.

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Presenters / sources

• Sumit Chauhan (presenter; “Sanskari Sumit / sansCARi sumit” channel)