Rise in global obesity disrupts fitness and weight loss industry explosion, with diets, exercise plans, specialized weight loss clinics, gyms, health apps all offering “quick fix” plans for weight loss I invited
Anyone who has tried to lose weight knows it’s not an easy task, but does it have to be that complicated?
“Absolutely not,” says Sudipa Sen, who has lost 30kg in 12 months.
“All you need to lose weight is a strong ‘why’ and a determination to succeed. The “how” is not that complicated. ”
At 1.65 meters tall, the digital advertising consultant was the heaviest in January 2021 at 92 kg.
How did she shed the extra pounds? Sen followed three simple strategies: scheduling daily walks and changing her eating and sleeping habits.
She now has more energy and feels stronger both physically and mentally.
“I will never go back to the old me,” she says with a determined smile.
“I was pretty healthy while growing up. Over the years, work and family commitments took over. I neglected my health and picked up some bad habits.” ,” says Sen, 47, from India. last 20 years.
Sen’s quest for fitness began after the death of his mother in early 2021.
“My mother was diagnosed with multiple sclerosis several years ago. Her condition worsened towards the second half of 2020. I was devastated. It was painful to watch,” she says.
Around the same time, she was prescribed medication for prediabetes and high blood pressure.
Sen, who was overweight for 15 years and obese for seven years, said, “I realized the importance of my health.
Sen has conducted original research on weight loss and devised an approach that includes exercise, dietary changes, and recovery.
“Gyms in the city were closed due to the COVID-19 lockdown, so walking seemed like good exercise at first. My knee hurt,” Sen says. .
“Gradually, I was able to walk longer. I was amazed at how quickly my body adapted.
“Besides the physical benefits, walking has calmed me down. Being in nature is meditative. can be dealt with.”
She currently walks Singapore’s Green Corridor for 90 minutes a day. This is her 24km walking trail that connects Clementi Forest, Truss Bridge and Old Bukit Timah Station.
Next came diet. “I cut out sugar, fried foods, and processed foods, and my diet consisted of lean meats such as chicken and fish, and healthy vegetables,” says Sen.
By consuming nutritious healthy foods, she was able to stop taking prescription drugs within six months.
My relationship with food has changed.
“Food had become such an important and overarching part of my life. I used to spend a lot of time thinking about my next meal. , as a source of nutrition,” she says.
Using the Healthify Me app to track her daily calorie intake helped. “Keeping track of your calorie count and the nutrients you consume (protein, fat, carbs, fiber) can help you make dietary choices,” explains Sen.
She also adjusted her sleep schedule, making it a priority to go to bed and wake up at the same time each day.
“I used to work long hours, eat late, and sleep late.
“I decided to be more disciplined with my work hours, making sure I was in bed by 11pm and getting eight hours of sleep each night.
“This has made a huge difference. Now I feel refreshed and energized to start the day. In addition to extra energy, going to bed early also helped me lose weight. Already watching Netflix late at night There is no danger of snacking on
Sen also decided to stop drinking.
“I’ve never been a heavy drinker, but I found myself drinking a few glasses of wine each week. In addition to the extra calories, I found myself eating unhealthy snacks while drinking.
“I feel it’s important to quit, or at least reduce, alcohol, not only for weight loss, but also to prevent health problems like diabetes and heart disease, especially as we get older.”
Now at a healthy weight and in control of her diet, she recently started enjoying a glass of wine a week.
Over the years, Sen has watched family and friends lose weight and gain weight again.
In November 2021, Sen started training twice a week with a trainer.
Gary Teo, Sen’s trainer at Energia Fitness Club, says his focus with Sen is on increasing strength and muscle mass.
Read also: From 30kg overweight and depression to Ironman competitor: How an alcohol and junk food addicted expat in Singapore turned his life around
“We do circuit training, we train with weights, we also incorporate bodyweight exercises. Sudipa embodies the fact that it’s never too late to take control of your life. .”
Her newfound energy level motivates Sen to get back on track.
“I’ve sweated a lot losing weight at this stage in my life and am filled with gratitude from friends and family, many of whom don’t even recognize me right now.
“Seeing my mother’s long illness and suffering made me determined to stay healthy, especially in old age.”
She appreciates the support of her loved ones.
“My husband has been encouraging me all along, especially on days when I’m feeling lethargic, gently pushing me to get out and get some exercise. It’s made a huge difference in keeping me motivated.”
“When I started, we went for walks together and I could barely keep pace with him. Now he can’t keep up with me!” Sen smiles mischievously Say in
Her best advice for anyone looking to shed extra pounds? Find a strong motivation to start the process. If the “why” is strong enough, Sen believes the “how” will follow.
This article first appeared in the South China Morning Post.
