Life is not merely being alive, but being well. 

It’s been a month since we came back from the winter breaks from Manali, a hill station in the northern part of India. I felt like having a pain in lower back and in the right knee. I informed my manager and decided to do work from home for some time and get some much-needed break from office travel. It usually takes me more than 3.5 hours to reach office and come back in the evenings. So, in a way it was a wise move.

But things didn’t improve and at times, I started feeling short of breath and having difficulty while sleeping. As a result, I consulted the doctor who ordered a few tests. Test results were a real eye opener for me. I had a high bad cholesterol levels, high blood sugar, high blood pressure, fatty liver, Vitamin B deficiency etc. to name a few. It was then when I decided to do something for myself. A change in the lifestyle was no longer an optional thing to me. Other than the medication, I was also advised to lose minimum 5 kg of weight. My weight was 94 kg at that point in time.

LifeStyle changes:

• Cut down on sugar – I stopped milk tea (I used to have three times a day) and switched to Earl Grey/Green tea instead. I started using honey rather than the refined sugar (when required).
• No junk food / alcohol – I stayed away from any unhealthy food, alcohol for the 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 for them.
• Small and frequent meals – Rather than having 3 wholesome meals, I started having 6-7 mini meals just to give enough energy to me for the next 2-3 hours (food chart is given below).
• Regular Exercises – I had a Fitbit charge -2 with me, it was time to recharge it and wrap on 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 a little bit of weight training and abs routine. I used to work out for 60 minutes in the morning and 30 minutes’ walk in the evenings. Covid lock-down situation also helped as I got ample time to follow my newly laid out routine.
• Feedback – On a weekly basis, I checked my weight, blood pressure and blood sugar levels. I could see an immediate improvement within first 2-3 weeks itself. 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 an extra mile.

Healthier Food options for me:

1. After waking up – Five overnight soaked almonds, warm water, any fruit
2. Breakfast – Poha, Cereals with milk, Sprouts, Dalia, Curd
3. Pre-lunch snacks – Roasted peanuts, fruit serving, Chila
4. Lunch – Rice bowl, Dal, One Roti, Salad
5. Evening snacks – Green/Earl Grey Tea, a mix of Sunflower, Flax, Pumpkin seeds, Chaach
6. Dinner – Seasonal vegetables, two Rotis, Milk

It’s been more than 10 weeks now and I have lost more than 9kg of extra weight and feeling better than before. I intend to continue with this routine for the rest of my life. You may have an occasional day in between when you rest and give time to your body to repair and rejuvenate.

Finally, remember you eat to live and not live to eat. Calorie intake should always be less than calories burnt during a day. If the daily calorie difference is more than 500 for a week you will lose one kg of weight for sure.

A customary before and after pic: