Life is not merely being alive, but being well.
It has been a month since we returned from our winter break in Manali, a hill station in northern India. I’ve been experiencing pain in my lower back and right knee. I informed my manager about my condition and decided to work from home for a while, allowing myself a much-needed break from office travel. The commute to the office usually takes me over 3.5 hours round trip, so this was a wise decision.
Things didn’t improve, and I began to experience shortness of breath and difficulty sleeping. Consequently, I consulted a doctor who ordered several tests. The results were a real eye-opener for me. I discovered that I had high levels of bad cholesterol, elevated blood sugar, high blood pressure, fatty liver, and a Vitamin B deficiency, among other issues.
This prompted me to take action for my health. I realized that changing my lifestyle was no longer optional. In addition to medication, I was advised to lose at least 5 kg. At that time, my weight was 94 kg.
LifeStyle changes:
- Cut down on sugar—I stopped drinking milk tea (I used to have it three times a day) and switched to Earl Grey/Green tea instead. I also started using honey rather than refined sugar (when required).
- No junk food/alcohol—I avoided any unhealthy food and alcohol for better results. I didn’t have Noodles, Pizzas, Parathas, etc. in these last three months. One may have them in small portions in case one craves them.
- Small and frequent meals—Rather than having 3 wholesome meals, I started having 6-7 mini-meals to give me enough energy for the next 2-3 hours (the food chart below).
- Regular Exercises—I had a Fitbit charge -2 with me; it was time to recharge it and wrap it around my wrist. I set a daily target of 12000 steps.
- 10 floors
- 3000 calories
- 60 active minutes
- 6-7 hours of sleep
- Plenty of water to keep myself hydrated
- Besides running and cardio, I also did weight training and an abs routine. I used to work out for 60 minutes in the morning and 30 minutes in the evening. The COVID lockdown situation also helped, as I had ample time to follow my newly laid-out routine.
- Feedback—I checked my weight, blood pressure, and blood sugar levels weekly. I could see an immediate improvement within the first 2-3 weeks. I gradually stopped taking medicines prescribed to control my sugar and blood pressure levels. Trust me, when you see the positive changes, you get a kick and further motivation to go the extra mile.
Healthier Food options for me:
- After waking up – Five overnight soaked almonds, warm water, any fruit
- Breakfast – Poha, Cereals with milk, Sprouts, Dalia, Curd
- Pre-lunch snacks – Roasted peanuts, fruit serving including berries, Chila
- Lunch – Rice bowl, Dal, One Roti, Salad
- Evening snacks – Green/Earl Grey Tea, a mix of Sunflower, Flax, Pumpkin seeds, Chaach
- Dinner – Seasonal vegetables, two Rotis, Milk
It’s been over 10 weeks now, and I have lost more than 9 kg of excess weight. I’m feeling better than ever and plan to continue this routine for the rest of my life. It’s important to include occasional rest days to allow your body to repair and rejuvenate.
Remember, you eat to live, not live to eat. Your calorie intake should always be less than the calories you burn in a day. If you maintain a daily calorie deficit of over 500 for a week, you will definitely lose about 1 kg of weight.
A customary before and after pic:
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