Health Star of the Week: Ravi Wadhawan's Yoga-Diet Way to Weight Loss
39 year old Ravi Wadhawan weighed a quintal for almost ten years, until his best friend dragged him stand in the mirror and look at himself closely. For then on Ravi single-handedly fought food temptations, practiced yoga and kept raising the bar for himself. His next goal is to get six pack abs!
Name: Ravi Wadhawan
Age: 39 years
Profession: Employed at Jindal Steel and Power Limited
Weight before (Sep-12): 114 kg
Weight after (May-13): 84 kg
When did you realise that you were over weight? Was it a ‘Happy realisation’ or a medical issue?
For the last ten years my weight swayed between 110 kgs to 120 kgs, so the realisation was always there. ‘Losing weight someday’ was always in the back of my mind but I always had a lot of other things to think about (that very moment), and so the though always went on the backburner.
I was always pointed out for my extra kilos by every second person I met and it start affecting my confidence and self esteem very silently and firmly. It was in August 2012 a close friend of mine, Madhu grilled me into understanding that I was an acute hogger and that I need to stop that for my own good. Till that day I always thought I was ate moderately. I was so wrong! This was a game changer for me. No exercise, yoga, running, skipping or anything will work if you are not eating right. In my case instant weight loss might lead to health fallout - illness, muscular pains, and weakness, so I had to go slow and with the right guidance. I started visualising myself without extra kilos and was highly motivated by the changes expected.
How did you begin your weight loss? Tell us about the baby steps that you look, like avoiding junk, alcohol or if you started to take a walk after lunch etc?
I primarily focused on my diet. The most important step was to list out what I love to eat and what I hate. The five top liked items like paranthas, sweets, ice – cream, butter and junk food were out of my diet. These were replaced by fruits, oats, nuts, vegetables and salads. Yoga gave me enough strength to do all this. I gave up non-veg and eggs completely. Trust me this was very difficult.
My next step was joining a gym. I promised myself ‘I will never miss gym, even if I workout for less than 35 minutes. It is matter of attitude, the day you comprehend your mistake completely no further advise or knowledge is required. I never consulted any specialist, dietician, physician or anyone for weight loss. My friend Madhu was a guiding force for me. I was totally dependent on him for any inclusion or exclusion in my every meal.
Tell us about your exercise regime? How difficult was it in the beginning to exercise? What were your biggest concerns?
I am a Yoga lover; I practice yoga asanas regularly for an hour in the morning and in the evening. In October 2012, I started fast running for 25 minutes (4 Kms) in evening for one month and in November 2012 I replaced running by gym for 40 minutes including cardio exercise, no weight training at all. Cardio included cycling for 10 minutes, tread mill for 10 minutes and standing cycling for 10 minutes with 2 minutes break. By November 2012 end I had knocked off 10 Kgs in three months which gave a great boost to my confidence. But even after reducing 10 kgs it was not noticeable. I realised that your expectation and the actual result can vary at times, I just needed to be regular.
Week offs from the gym or even in case of minor illnesses I dint give myself the liberty to miss workouts. After losing 10 kgs I came face to face with the fact that I had to maintain this weight loss and try for more. That was another task.
Tell us about your diet? What type of changes did you do? Did your family help you or join you in your efforts?
I tried to educate myself a lot about health and healthy food. I replaced cold water with luke warm for drinking. I started my day with 5 glasses of warm water with honey and lemon along with four soaked almonds. I fixed my meal quantities and timings and used to strictly abide by it.
Tell us about your diet in detail?
Breakfast: Four almonds (soaked in water full night) four pieces of bread or two chapattis with any vegetable or two Idlis or two sada dosa or one bowl poha or Cornflakes (one bowl) with 2 pieces of bread.
Lunch: Fruits and lassi (salty) after 10 min two chapattis with dal and seasonal vegetable.
Evening snack: Namkeen with puffed rice, two pieces of almond or walnut
Dinner: Only four spoons of Oats (sweet) with a cup of milk boiled for four minutes with any one piece of seasonal fruit.
Tell us about the happiness or achievements post weight loss
The boost in self-esteem and moderation in physical activities gives you immense ease and confidence. Acknowledgement of hard work is the best reward you get. Increase in numbers of friends is an added advantage. My wife is the happiest. My kids are surprised at the change. Every close acquaintance has complimented me and some were shocked at the sea of change. In fact words can’t express my happiness, I am ecstatic!