Health Star of the Week: Weight Loss For A Healthy Tomorrow
Shubham was too busy with academics to pay attention to his expanding girth. It was only after he graduated college that he began to take his weight seriously by giving up junk food and taking up exercise.
Age: 25 years
Profession: MBA Finance Fresher
Weight before (September 2013): 109 kgs
Weight now (January 2014): 83 kgs
When did you realise that you were overweight? Was it a ‘Happy realisation’ or a medical issue? Please explain
I completed my post graduation in management a few months back and until then, I had been busy with my academics. Most of my time was spent in classrooms and the rest of the time was spent hanging out with my friends and family. I used to eat out a lot and particularly liked eating fatty, junk food. This enabled me to pile on the kilos and, by the time I saw the light, I was significantly overweight. It was then that I decided to take stock of my life and began going to the gym and following a healthy eating pattern.
How did you begin your weight loss journey? Tell us about the baby steps that you look, like avoiding junk, alcohol or if you started going for a walk after lunch etc?
To begin with, I started walking and cycling in the morning. My eating habits were a big problem. Eating late night and at inappropriate times was hard for me to change. I also began walking 3 kms a day and changed my diet. Every time I had a meal, I chased it down the tall glasses of water. Also, I began chewing my food throughly.
Tell us about your exercise regime? How difficult was it in the beginning to exercise? What were your biggest concerns?
I workout in the gym (Talwalkars) between 9am to 11 am in morning after my morning classes. My workout includes cardio and strength training on alternate days. In beginning, I found it very difficult to cope with the cardio exercises and was often breathless after running just for a few metres. Also, following a strict diet under the guidance of my nutritionist was very challenging.
Tell us about your diet? What kind of changes did you make? Did your family help you or join you in your efforts?
My earlier diet included lots of oily food, snacks, and sweets. But, I gave up eating those oily foods and started eating salads and fruits whenever I felt hungry. Giving up on sweets was a big task but I substituted it with dry fruits, walnuts in particular. My family was a big support to me and my mother helped me maintain my strict diet and motivated me whenever I was tempted to cheat.
Tell us about your diet in detail?
I start my day with a glass of warm water. I also eat small meals every 2-3 hours. Also, I drink 2.5-3 litres of water every day.
Breakfast: 1 cup cow’s milk/I bowl oats and 1 apple
Pre workout (optional)
Lunch: 2 chapattis, 1 bowl dal, 1 bowl veg., 1 bowl curd
Evening snack: 1 cup tea with ½ tsp sugar and 2 biscuits
Dinner: 1 chapatti and I bowl veg. or 1 bowl sprouts or 1 bowl veg. porridge
I take 1 glass cow’s milk before sleeping.
Tell us about your sense of achievements after you lost the weight
After my weight loss, I became full of energy. I also fit well into my old clothes, which made me very happy. Also, my stamina increased and I can now run 5 kms continuously without a break. My breathing problems have also vanished.
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