Thanks to a protein-rich vegan diet and intense exercise, Amar Sher, a 35-year-old cardiologist, lost 14 kg and regained his toned figure.
As a cardiologist, Amar Shere thought he had the right knowledge to advise his patients on diet and exercise. However, Shere revealed that sometimes he didn't follow his own advice.
Shere then decided to change his lifestyle to be the best role model he could be for his patients. He lost 30 pounds in the process. “I wanted to be a positive role model for my patients and practice what I preach,” he said.
As a longtime vegan, Shere says the biggest change he made was increasing his protein intake. Shere started by aiming for at least 1 to 1.2 grams of protein per kilogram of body weight, which is on par with the latest evidence for the ideal amount of protein for muscle gain, which is about 0.6 grams per pound. Shere’s favorite plant-based protein sources include tofu, tempeh (made from soybeans and a popular meat substitute used especially by those on a plant-based diet), and lentils.
In addition to eating, Shere started lifting weights to build muscle. Photo: Insider
In addition to eating, Shere started lifting weights to build muscle. Exercise was nothing new to Shere, as he had been a fitness trainer for a Bollywood-inspired show for a decade and loved to dance. As such, Shere had been doing a lot of aerobic exercise, which is great for his cardiovascular health. But having a personal trainer helped him stick to more regular workouts, gradually introducing more difficult weights.
Shere also believes that consistency is key because the workouts are nothing new. Just following a basic workout plan for weeks on end has helped him lose weight, gain strength, and build muscle mass. Instead of trying overly complicated moves, Shere focuses on chest, shoulder, and squat exercises.
In fact, strength training is also great for your overall health. Research shows that it can help prevent things like heart disease and increase your lifespan, especially when combined with other cardio exercises.
Shere's personal trainer helped him design short workouts for his busy schedule. To make his exercise routine easier, Shere tries to break up his workouts into one day for upper body, one day for lower body, and one day for full body exercises for a total of about 2 1/2 to 3 hours.
"Working 60-70 hours a week, I don't have time to go to the gym every day," he said.
Shere said continuing to do exercises he enjoys, like dancing, and having a support group helped him stay motivated. "Having someone else to cheer you up on the days you want to quit makes a difference. I think that support is really important," the doctor said.
Dr. Amar Shere before and after weight loss. Photo: Insider
Shere also started walking more outside of the gym and aimed to get about 10,000 steps a day.
The final big change men make to lose weight and build muscle is to maintain a calorie deficit, ensuring they burn more calories during exercise than they consume. Shere says the key to maintaining a calorie deficit over time is not to cut out all the foods you love.
“If you incorporate some of those foods into your diet, you're more likely to stick with it,” he says.
For example, Shere now eats less processed, packaged, and takeout foods, but still treats himself to a daily serving of heart-healthy dark chocolate. He shares his favorite healthy chocolate recipe: Melt dark chocolate over Greek yogurt (which is plant-based), freeze for a few hours, then top with berries and walnuts.
“I have a sweet tooth, so I wanted to make sure I included that in my diet,” he says.
For Shere, consistency and recovery are the keys to his success. To round out his routine, Shere also makes it a priority to get at least seven hours of sleep a night, practice some breathing exercises, and meditate. There's plenty of evidence that stress and lack of sleep can hinder weight loss by making you crave certain foods and eat more.
Therefore, Shere believes that any results are really a matter of consistency. Simple but consistent habits will eventually lead to growth.
Making long-term changes to his routine has helped him relate better to patients who are trying to get healthier, he says. Previously, like many doctors, Shere would tell patients, “Just eat better and go to the gym.” Now, he’s sure to be more empathetic and curious about their lifestyles.
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