Weight Loss Demystified

M A Y 2 0 2 1 | I S S U E N O . 1
FREE Ebook
WEIGHT LOSS
DEMYSTIFIED
w i t h l o v e f r o m a n e x - o b e s e t o
a l l t h e o t h e r w i s e - t o - b e - o b e s e
TOP 10 MYTH BUSTERS ABOUT
WEIGHT LOSS CIRCUS
+
1 BONUS INFORMATION
Through my experiences,
Omkar Deshpande
ex "fad-diet"ier
ex- "fad-workout" freak
www.omkarinsfire.com

more you sweat,
The
more you will
the
food is
"Low-Fat"
healthy
Workout twice a
"Low-Fat"
to have rapid weight
day
lot of crunches will get rid
A
that huge pot belly
of
training will
Strength
girls bulky arms
get
is enough for me
Workout
weight loss.
for
natural night sleep is important for weight
Why
loss?
CONTENTS
Table of Contents
04 08 12
01 06
your up on Giving
favourite food.
02 07
the
You need to hit
treadmill to start with
03 08
about
Losing weight is all
& workout
dieting
04 09
bad are Carbs
reductionis healthy
05
10
reduce weight
Bonus

reason why I am calling out to all "to-be-obese" people is that I
The
the price of ignoring our health and even if we are aware of the
know
we are not dedicated or aware enough to take actionable steps
issue,
our fitness goals.
towards
appeal is to all those people who are slowly getting swallowed by
My
monster called a "work environment" which hammers us 24/7 and
the
Corona, we can easily say that "work-related stress" is another
After
pandemic world is grappled with and we are yet ignorant about
silent
used to make the same mistake. Not really looking at what am I
I
am I able to get enough sleep or not, am I able to stay positive
eating,
not and I was completely unaware of all this since I was still able to
or
a top performer at my workplace.
be
least I was knowing that my body was just trying to adjust itself to
The
incorrect lifestyle and, like any other machine that is overworking
my
early, my body started showing me the signs. I have mentioned
fails
entire journey in the first part of my blog series "Live IT Up" hosted
the
LETTER 1/2
My Letter
Dear Friend,
04 08 12
not allowing us to connect with our own self.
it.
www.omkarinsfire.com.

able to take out time for yourself and leading a sedentary lifestyle,
not
are just waiting to be called "obese" in near future grappled with
you
this slow deterioration of our body is resulting in so many people
And
affected severely by the current Corona crisis.
getting
is my small attempt to wake you up. This is a short ebook that I
Here
distributing free so people can be aware of myths of "weight loss"
am
be free of any kind of fear or misinformation about the process
and
really own up their lifestyle. This ebook contains all those myths
and
you need to someone to help you with your lifestyle issues, stress,
If
loss, reach out to me and I will be happy to impact even 1
weight
out of my experience and knowledge. There won't be any fess
person
this as this is something from my own heart.
for
You, Thank
Deshpande
Omkar
& now
ex-obese
Improvement & Accountabilty Mentor
Lifestyle
LETTER 2/2
My Letter
04 08 And if you are not aware of what is the cost of ignorance, if you are 12
all those lifestyle diseases.
that I had once before taking things seriously.
More about my mission on the last page of this book.

the things I learnt during my transformation. Please do not take
and
as medical advice. Hence, if you are facing any medical issues,
this
your doctor first before following any instruction from this
consult
book.
You, Thank
Deshpande
Omkar
LETTER 2/2
Disclaimer
04 08
The things I shared in the book are purely out of my own experiences
12

you also fallen prey to those fad dieting
Have
that tell you to skip everything you love
concepts
be on a diet that is nothing more than a "jailka-khana"
and
diet?
was one of the victims of these fad diets until I
I
to know the things in detail about dieting.
got
you are suffering from any underlying
Unless
condition, you may not require to put
medical
your favorite pav-bhaji, sandwich, or dalrice.
away
of the fad diets have their origins in the
Most
countries; prepared as per the local
western
types. However, a study has shown that
body
Asians have different body types and
South
and hence, those fad diets will not do
genes
other than make you and your body suffer.
much
if your body senses any sudden change in
Also,
eating, though it will show signs of weight
the
in the beginning, it will think like "Is the
loss
ok, why am I getting different food or
person
suddenly". This way, the body will stop
restricted
rid of fat and on the contrary, will try to
getting
aspect is, when you try to give up on your
Another
food, there is every possible chance
favourite
you will have a cheat day and end up eating
that
lot on that day. After that, you end up feeling
a
and sometimes, we over-eat out of guilt.
guilty
adds to fat storage more and again we start
This
body has adapted to certain food type since our
Our
and that would be the best diet to have. The
childhood
why we become obese is not due to the staple
reason
but it indeed because of being ignorant of our
food,
you want to lose weight, ask your dadi s and nani s
If
is the food they are habitual eating for
what
no more giving up on your favorite rice, or chapati
So
roti. or
PAGE 01
Myth #1
Give up on your
favorite food
store more fat.
looking for another diet.
If you are such, here is a happy surprise for you !!!
local food and going for those fast foods.
generations. They are the best dietician of all time.

of us think about hitting the treadmill
Most
we think of reducing our weight. So
whenever
if we do not like them, we end up paying
even
fees and then don't take interest in that.
huge
need to first understand that if we are obese
We
is largely due to years of inactivity; what we
it
when you are starting with something new,
So
are asking your body to push itself out of its
you
zone and do something it has never done
comfort
before.
the main focus right now should be to
Hence,
WITH THE ACTIVITY YOU LOVE TO DO!!! If
START
enjoy dancing, indulge in a dancing workout,
you
you love swimming, indulge in that. The main
if
right now should be to get the body moving
focus
get it habitual to the new active regimen.
and
happens most of the time is, our body and
What
will resist any changes that will get it out of
mind
will be able to survive this resistance from
You
mind and body only when you are excited to
your
level that you can ignore their buk-buk and
the
the activities. And this can happen only
perform
if you are someone like I was earlier, not
Now,
what you love or which type of activities
knowing
do, open YouTube and search for Cardio,
to
Strength Training, etc. and try out each
zumba,
of them. Trust me, it is fun to try new things
one
It may take time for you to identify what you
!!!
the most, but hey, we want to change the
enjoy
so we need to understand that these
"lifestyle"
once your body gets used to the new routine,
And
you can go technical into the exercise
then
and then start with cardio. (I recommend
routine
of cardio and strength training)
mix
I would not recommend doing anything
Caution:
Intensity as you are not yet acclimatized to
High
PAGE 02
Myth #2
You need to hit the
treadmill to start with
call a sedentary lifestyle.
when you do what you simply love doing it.
the comfort zone.
things are part of a longer process.
it.

dieting and exercising play their part in
While
weight loss journey, there is more to it.
your
involves developing a positive mental setup
It
is very critical during the initial phase of
which
journey. This is because, during this phase,
your
come across many changes that will test your
you
toughness. For example, you may need to
mental
up early in the morning and without a
wake
will, you will just end up hitting that snooze
strong
on that alarm and go back to sleep.
button
a positive mental setup helps you in a great
Also,
to relieve stress, better manage the tasks
way
plan your day better. This way you help your
and
to regulate the release of happy hormones
body
helps the body in getting rid of fat around
which
critical organs, This relation between mind
the
from the mindset, losing weight consists of
Apart
following :
the
well you are able to get a good natural
How
sleep.
well you are hydrating yourself.
How
well you able to able to connect with
How
surrounding.
your
well you are able to enjoy every aspect
How
we want to lose weight, it is recommended
When
have a long-term wellness goal in mind. This is
to
when you have only "weight-loss" as a
because
it is a short-term goal and there is every
goal,
you get into the anxiety phase if you see
chance
numbers on the weighing scale not coming
those
You would, hence, end up indulging in
down.
fad diets.
those
the contrary, when you have a long-term goal
On
as ageing gracefully, you tend to focus on
such
those vital lifestyle changes. Since these
making
lifestyle changes, the result they provide is
are
PAGE 03
Myth #3
Losing weight is all
about dieting and
workout
of your life.
It is important to focus on
overall wellness aspects
rather than just weight loss
for long-term results.
and body is too well know in science.
long-term.

of us think that carbs are bad and I have
Most
people going on an absolute no-carb diet.
seen
we take in carbs, the glucose from the
When
are stored in glycogen (group of
carbs
molecules)
glucose
we perform any kind of physical
When
glucose is taken up from these
activity,
stores, and energy is provided to
glycogen
working muscles of the body.
the
carbs can be said as the main source
Hence,
brain is the most metabolically active organ
Our
our body. This means it needs the most amount
of
imagine if you cut down on the carbs
Now,
how will the brain be able to work to
completely,
optimum levels? This creates an imbalance in
its
cells and hence, we may feel sluggish or
brain
if we deprive our body of carbs, it will look
Also,
get energy from fatty acids extracts from the
to
However, since the energy is not much
fats.
from the fatty acid when at rest, the
extracted
will then break down proteins and use it as
body
So, instead of helping build that muscle
energy.
and, in a way reducing fat mass, proteins
mass
deployed to be broken down for energy to
are
our body takes in Carbs, fats, and
Remember,
(as the very last option though) as
proteins
of energy. Deprive of anyone, your body
sources
not be able to function at its optimal level.
would
PAGE 04
Myth #4
Carbs are bad
Here are few points about the carbs,
of energy for our body.
of energy.
not very active throughout the day.
carry out other functions.

is the most common of all myths. I still
This
I was asked by one of my gym
remember
to wear a jacket and run so that I can
trainers
more and lose weight quickly.
sweat
I got to know later that all these things
However,
just futile and I learnt the basic science
are
you want to reduce weight, you basically
When
to reduce that oily matter that we
want
call as Fat. And the sweat that we
commonly
is more of water, electrolytes and
experience
childhood, we have been learning that oil
Since
water do not mix together. So, how can
and
of water be equated to the
evaporation
of fat mass?
disappearance
is a mechanism by which body
Sweating
its internal temperature through
balances
the temperature of the body goes up, due
When
closed room workouts or anything, the body
to
the mechanism to cool down by
initiates
(losing out water, electrolytes &
sweating
when you wear a jacket and go for a run, you
So,
giving an extra workload to your body to
are
the temperature. Instead of focusing on
regulate
workout muscles and providing the fuel, it will
the
Myth #5
The more you sweat,
the more you will
reduce weight
thermo-regulation.
PAGE 05
"Stop raining sweat, you
are just abusing your body"
behind this not working.
minerals).
minerals exiting the body.
spend its resources to regulate the temperature.

often get fooled by the labels on the food
We
which say "low-fat" or "fat-free" and we
packets
here is the mistake that we do. Being
However,
does not mean "sugar-free" or free of
"fat-free"
In most food products, "fats" are
calories.
that adds to their natural taste. Now,
something
that fat is removed and you are served
imagine
food. You are not able to eat it. To help you
that
eat that food, there needs to be some
make
for the taste. There goes some
compensation
salt, chemical additives and all the other
sugar,
things.
take some example,
Let's
frozen yoghurt is considered healthy
"Low-fat"
ice cream. However, it could contain as
over
sugar as in the ice cream. If the fat is
much
from the yoghurt and no additives are
removed
you won't be able to eat that yoghurt.
added,
yoghurt with fat will be more nutritious
Instead,
without fat with added sugar.
than
containing fat is actually not bad for you. In
Food
it is said that fat should constitute a major
fact,
(about 20-30%) of our daily intake,
portion
to carbohydrates.
second
the body will use these fats to convert into
Also,
acids and when you perform any workout
fatty
anaerobic), this fatty acid is provided
(especially
the working group of muscle to generate
to
of 4-5 small spoons of desi ghee
Consumption
you a lot of good fats that are required for
gives
PAGE 06
Myth #6
"Low-Fat" food is
healthy
get the sense as if we have found some treasure.
energy.
the smooth functioning of our body internal.

twice a
Workout
to have rapid
day
was another myth I had earlier and I used to
This
out twice a day until I got to know
work
of us are aware that in order to reduce
Most
we need to have our body utilize more
weight,
let's look at some exercise science. When
Now,
workout, the body burns fuel to keep the
you
group of muscles at their optimal
working
During this time, muscle fibres
performance.
microscopic breakdown. This is called
undergo
catabolism.
you finish your workout, your body starts the
After
and restoration process of those broken
repair
This is called anabolism This process can
tissues.
up to 48 hours from since you finished your
last
imagine you working out twice a day. You
Now
breaking down more muscle fibres in the
are
span after the previous breakdown and the
short
is just piled with the work of repair. Due to
body
rapid cycles of breakdowns, anabolism is
these
to take effect.
unable
40-45 mins a
Exercising
is more than sufficient
day
kick start your fatburning
to
furnace.
if you are working out twice a day, you are
Hence,
burning the fat, but just making sure that your
not
performing mindful exercise is the best way
Hence,
go instead of just going crazy spending the whole
to
doing workouts. That's what I call as fad
day
workouts.
PAGE 07
Myth #7
weight reduction
something.
muscle tissues break down more often than repair.
and more energy or calories.
workout.

pot belly
huge
I used to get that "burn" sensation in my
When
after getting that huge potbelly undergo a
abs
number of crunches, I used to feel good
higher
used to say, "Yeah, I am feelin' the burn, I am
and
it" All I was loosing was the healthy muscle
losin'
truth is, when you contract and relax the
The
too many times, a byproduct of that
muscles
known as lactic acid get produced. This
process
is what gives us that burning sensation. The
acid
thing is when you say that "I am doing
Another
to get flat abs" what you are basically
crunches
is "I want to take out a bucket of water
saying
from a corner of the swimming pool". Isn't
only
fat is very stubborn and is counted under
Belly
fat". Visceral fat is the fat that covers
"visceral
critical organs such as the kidney, liver, etc.
your
fat gets accumulated thanks to all the years
This
incorrect eating, lifestyle habits and sedentary
of
due to which your body continuously feels
lifestyle
you are not ok and it will try to protect the
that
organ using fat.
critical
the only way to reduce that belly to make
Now,
you lose workout regularly for the entire
sure
get rid of fat from other parts and once
body,
body trusts you that you are regularly
your
it proper food and workout and once it
nourishing
fat from other parts going away, then the
sees
the key is to Get to the ideal wt first, the
Hence,
will get in shape later.
tummy
Myth #8
PAGE 08
lot of crunches
A
get rid of that
will
fibres.
fat over the muscle remains untouched
this highly impractical?
last thing it will do it loose fat from that tummy.

training
Strength
get girls bulky
will
Lady Popeyes, don't worry, you won't get
Hey
bulky arms or shoulders like men do when
those
is because the female body does not
This
the amount of Testosterone (growth
produce
that is required to bulk up those arms.
hormone)
the female body, estrogen is more dominant
In
unless you are suffering from severe hormonal
So,
you won't be getting those big bulky
imbalance,
who wants those flat sexy abs and tighter
Now,
butts??
reason why strength training is highly
Another
for women is that it improves
recommended
resistance which is very important for
insulin
suffering from the issue of PCOS. Here is
those
cells are the highest consumer of
Muscle
Hence, growing muscle cells will
glucose.
keep a tab on the sugar levels in the
help
blood.
will help make muscle cells become
Exercise
sensitive to insulin and hence, the
more
training will also help women to keep in
Strength
the level of testosterone which, otherwise,
check
need to work on your
You
training as well.
strength
should boys have all
Why
fun ;-) the
PAGE 09
Myth #9
how,
arms
they do straight training.
pancreas will have less work to do.
than testosterone.
may show PCOS symptoms.
arms.

walking can be great physical activity,
Though
in the garden in the morning and then
walking
an entire day sedentary will not help
spending
lose weight.
you
hour of workout is just 4% of your entire day,
An
you do for the rest of the day also
what
how fast you would reduce your
determines
weight.
you are just sitting at one place for the entire
If
after working out, it will be treated as being
day
it is recommended that if you are in your
Hence,
or at home, make sure you move from your
office
every hour. Take a walk, go to your
place
desk, say hi to him/her, get up and
colleague's
to make at least 10000 steps a day. You can
Try
it using any of the apps on your mobile or
track
PAGE 10
Myth #10
in the morning is
Walk
for me for
enough
weight loss.
a "sedentary" lifestyle.
grab a glass of water.
get a fitness tracker/watch for yourself.

natural night
Why
is important
sleep
used to be so proud to brag about my mystical
I
about able to stay awake the whole night
ability
I was knowing that I was bragging about
Lesser
body being abused and undergoing slow
my
body works as per its own biological clock no
Our
what you are doing externally. And if you
matter
unable to provide it with its favourable
are
to follow as per the biological process,
conditions
body will skip the function which, otherwise, it
the
have carried out.
would
is said to be one of the most vital
Sleeping
of all for our survival. Because this is the
functions
in which our nervous is at rest and that's
function
our body gets a chance to undertake
when
repair and regeneration processes of our
various
organs such as kidneys, lungs, heart, blood
vital
spleen, etc. It also restores the working of
vessels,
body systems such as the endocrine
critical
which is responsible for the secretion of
system
types of hormones.
various
also regulates out digestion system,
Sleep
system, brain function and much more.
immune
will help you lose
Sleeping
have a good one.
weight,
you are unable to give your body time to rest
If
repair itself, it goes under "stress mode"
and
it releases Cortisol- the stress hormones.
where
hormone gets the body to store more fat
This
the critical organ since the body thinks
around
are under some stress and hence, unable to
you
may not see its immediate impact, however,
You
you see any person developing fat rings around
if
neck, there is a high possibility that the
the
would be obese and struggling with
person
PAGE 11
Bonus fact:
for weight loss?
and complete the presentations.
deterioration.
rest.
his/her sleep.

you are reading this small ebook, then you have
If
been through my profile and the letter I
probably
for those who haven't visited my profile,
However,
above picture shows my 2 versions. The
the
to the left is an older version of me. I was
picture
in a night shift job for 5-6 years, really
working
able to take care of my health and fitness
not
with incorrect lifestyle, incorrect sleeping
and
these resulted in me getting diagnosed with
All
condition with HBA1C test showing
pre-diabetic
one you see on the right side is the new version
The
me. Completely different, high levels of energy,
of
productive, waking up early in the morning
highly
planning out the day. This has resulted in me
and
out of that pre-diabetic zone, no more fatty
getting
and am able to fit into all my older clothes.
liver,
achieved this all through simple knowledge of basic
I
sciences, a bit of Ayurveda, and focussed on
body
PAGE 12
Meet Me
EX-OBESE AND EX-FATTY LIVER GUY
shared at the start of this ebook.
vital changes in my lifestyle.
time, and incorrect eating pattern.
the sugar level at 64%.

help people in the corporate sector, who are suffering from obesity and stress, to
To
free of these lifestyle diseases and lead a healthy lifestyle without dietary
be
is my way to contribute to society. Especially during this Corona pandemic where
This
are locked in their homes, it is very important to take care of the lifestyle.
people
you are looking to take charge of your lifestyle and lead a healthy, active and happy
If
please click on the link below to book a free 1:1 counselling session with me.
lifestyle,
PAGE 13
I am on a mission
restrictions and simple natural body processes re-alignments.
Get free 1:1 counselling
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