Contrary to popular opinion, to lose weight in a sustainable and healthy manner, you dont have to resort to a fad diet or even a gruelling workout routine. You can achieve your target weight loss goal very easily by making simple changes in your daily life and slowly working your way up in the gym.

One such simple change is calorie counting, and you can do it with the help of your smartphone! Here, to help you understand the nuances of it better, well let Taher Poonawala expedite his inspiring weight loss journey from 98 kg to 69 kg that commenced from counting calories.

Says Taher, at my heaviest, I weighed 98 kg. I attribute this weight gain to my sedentary lifestyle. I could not even walk for half a mile because of my excess body fat. So I decided to turn a new leaf by commencing on the below weight loss plan.

I started my weight loss journey by tracking and measuring all my meals via the HealthifyMe app. It has a great database in regard to Indian food. The app made it very easy for me to find the calorie count of whatever I was feeding my body, he explains.

QUICK READ: How many calories should you eat every day to lose weight?

Calorie counting is actually easier than the mathematically implied name suggests. All the food that we eat in a day are essentially just calories for the body. They are burned by our systems to produce energy and the extra calories get stored in the form of fat, leading to eventual weight gain. Counting your calories can help you create a deficit, which will help burn fat faster. Theres also a calorie deficit diet pattern than you can follow to do this efficiently.

A calorie deficit diet is a pattern of dieting that is based on the concept that as long as you eat fewer calories than you burn, youre bound to lose weight, according to Healthline. This diet pattern requires you to calculate the number of calories your body needs to consume to function smoothly without feeling hungry, and how much deficit you need to create without harming your health.

The deficit can then be created by cutting down empty calories and unhealthy fats. Keep in mind that the number of calories required to create a deficit is different for different body types.

If I ate more in terms of sugar or carbs I used to dilute my intake with my next meal, he adds. However, more or less, this is what my daily diet plan looked like:

Early morning: A glass of water with lemon or apple cider vinegar

Breakfast: 2 boiled egg whites and 1 whole egg

Mid-day meal: Fruits

Lunch: Salad made from greens veggies + a small serving of chicken + 1 roti

Evening snack: Bhel

Dinner: Green salad + a bowl of curd + 2 boiled egg whites

Apart from counting my calories, I also started working out on a daily basis. My exercise regime comprised a little bit of cardio and weight training.

There is no secret pill for fat loss or weight loss it's simple numbers. Many people lose hope very soon as a weight loss miracle doesn't happen overnight. Change takes time but change will happen so stay focussed.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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How to lose weight like this guy who lost 29 kg by following this easy and tech-savvy approach to fitness - GQ India