Health Star of the Week: Ibrahim wins the battle of the bulge
Ibrahim Mohammed, who is in his early twenties was unhappy with his weight and this affected his confidence levels. So, he decided to turn things around, joined a gym, binned the junk food and got healthy and fit.
Age: 23 Years
Profession: Software Engineer
Weight before (Nov 2011) : 98.5 Kgs
Weight now (July 2013): 80 Kgs
When did you realise that you were over weight? Was it a ‘Happy realisation’ or a medical issue?
Being overweight is not just about carrying a lot of fats but also dragging your aspirations, choices and wishes with you. I realised that my weight had started to interfere with my personality. ‘Being fat’ puts you in that group of people who have a lot of ‘can't dos’ or simply a lack of confidence. In my case it was both. Being a 23-year-old guy, I found myself avoiding activities that guys my age indulge in. It was because of this, my family and friends encourgaed me to seek change.
How did you begin your weight loss? Tell us about the baby steps you look, like avoiding junk or if you started to go for a walk after lunch, etc.?
The gym (Talwarkar’s) I joined charted out a weight loss programme for me which involved daily food and exercise routines with continuous monitoring. It was scary in the beginning, and when I cheated I immediately got in touch with my nutritionist, who helped me get back on track. The idea was to eat according to portion sizes designed by the nutritionist. I had to eliminate junk food completely and try and work on my evening snack urges.
I started walking, but let me confess the thought of giving up crossed my mind several times. The muscle cramps, the sweating, the breathlessness in the beginning just got me down, but i fought through it and continued to push myself.
Tell us about your exercise regime? How difficult was it in the beginning to exercise? What were your biggest concerns?
My biggest concern was lack of flexibility and also my body weight, which restrained me from doing cardio exercises. I did cardio and weights on alternate days in a week. I would rest for a day and this helped me reduce my fat percentage and improve my muscle quality at the same time.
Tell us about your diet? What type of changes did you make? Did your family help you or join you in your efforts?
I started eating 5 small meals a day rather than having 3 heavy meals a day. I have cut down on ice cream, cold drinks, chocolates, sweets and fried foods and included fruits and fiber foods in my diet.
Tell us about your diet in detail?
After waking up (5:00AM) 3-4 glasses of water, followed by lemon tea after half an hour
Breakfast (8:00AM) - Normal south Indian breakfast with minimal oil
Mid – Morning (10:30 AM) fruit bowl and egg whites
Lunch (1:30pm) Rotis and curry
Before Workout ( 5:30 PM) Fruit juice/egg whites
Post-Workout (7:30 PM) Fruit juice
Dinner (8:30 PM) Rotis/apples/ragi roti/oats
Tell us about the happiness or achievements, post weight loss.
Weight loss made me feel confident and improved my determination towards lots of other things in life. Working out is more than just about looking good. It is a discipline which gives me time to look after myself and take care of myself. Now I think I look good in my clothes and can choose from a wide range and variety of clothes.