I
am working in the safety department of a government organization. As a part of
the job, I used to go around and interact with persons. Some of them used to
look at me in a way not giving much attention to my words and said that they
are elder and senior enough by experience and know what they are doing. I thought, I should look elderly by
appearance. I allowed my body to shape bigger, sometimes, by forcing my tummy
bulge. I was happy with increase in waist, chin bags, etc.
28
years ago, I was 65 kg when I completed my college studies and joined for work
and was 75 kg, 21 years ago. My weight was in early eighties about 6-8 years ago.
I used to compare my weight with one of my senior colleagues who too weighed
nearer to me and was happy. I never bothered about my weight.
One
day, about 9 months ago, my weight was 95.6 kg. I thought, soon I will touch
0.1 Ton (100 kg). And I was proud. But, soon, I realized that this is not
correct.
I
am living with hypothyroid for the last 4-5 years. I was told that I can’t
reduce my weight due to this. I too thought that bringing down my weight to
eighties may be a dream and wondered whether I can reduce my weight to 84 or 85
kg.
My
senior colleague used to wear a health band that reads steps/distance through bluetooth
on the mobile phone. He advised and convinced me to buy and use a health band.
I purchased, but did not use for few weeks. Even if I used, it was only sparingly.
But, once I saw my weight at 95.6 kg, I
thought I should do something.
Long
ago, I heard many lectures on exercise, health, weight reduction etc. But, call
it lethargy or something, I found excuses not to exercise and continued to gain
my weight.
I
realized that I should reduce my weight; else, I may become burden for somebody.
Whatever, my excuses earlier, I kept aside and started various methods to
reduce my weight.
As
per the advice of a friend in Mumbai, which worked for him, after getting up
from bed, I started taking a spoon of honey, spoon of lemon squeeze and half to
full spoon of dalchin (cinnamon) powder in a glass of luke warm water. This I
tried for about three months without success. I got despaired and slowly
stopped this. After few days like this, again I motivated myself to do
something. I recollected the lectures on health which I heard on many occasions
earlier and started combination of walking and food control, every day. Also,
followed some other methods (all listed below), if not every day, but atleast
on few occasions in a week.
Following
are the methods I followed during the last 9 months.
1.
Walking: Walked every day (but for 2-5 occasions
a month) atleast 10,000 steps (my average is about 12,200 steps/day, 11 km/day as on date,
averaged for last 9 months) that included about 8250 steps at a single stretch
and others logged during my work. Due to difficulty in getting up in the
morning at 0500 hr, stray dog menace on the roads and due to other commitments
to take care of my children needs, I walked generally in the evenings. I
avoided vehicle for my visits inside the plant. Generally used stairs instead of lift, even if
it meant walking 7-8 floors. I walked about 3000 km in these 9 months. I
purchased good walking shoes and changed as soon as they started skidding/slipping
during the walk. Each pair of shoes generally lasted for about 600-900 km.
2.
Food control: I am a vegetarian and non-alcoholic. In
order not to waste food, I used to consume whatever left on the plate, though
stomach is full, thus making it a dustbin. (I read a telugu story on this about
an year ago, but did not follow at that time).
a.
But,
now, I made a point to eat upto the point of first signal of stomach getting
full and adhered to it generally for most of the occasions.
b.
Stopped
eating junk food like mixture, khara, etc and instead started taking 1-2 bananas/apples
or some other fruit, a day. I stocked fruits in the house. I heard a proverb,
which read, “do not bargain to buy fruits”. This is because, we should not stop
buying fruits just because they are costly; as not eating fruits will have more
severe consequences on our health. Also, buying fruits from a street vendor
does not make him rich. But, we buy many things including junk food at MRP without
bargain from super markets.
c.
I
reduced my rice intake by a third and substituted with vegetable salads or
fruits.
d.
Sometimes,
I carried a keera (cucumber), an apple / papaya pieces for lunch.
e.
I
carried lemons to office with lunch box. I get a cup of curd every day, squeeze
a lemon in it, prepare butter milk of about 500 ml and consumed between lunch
time and upto leaving the office (during 1300-1700 hr). I read that this helps
in better digestion, increases metabolism.
f.
I
heard that banana helps in reducing tummy fat, helps to get away from thyroid
related problem, and the material sticking to its peel helps to protect against
paralysis.
g.
Generally,
I avoided high calorie items like samosa/chocolates/wafers/chips etc served
during meetings or at home.
h.
Initially,
I starved but this did not help much. Instead, taking a bit less than usual
intake appeared a better option. Garlic, onions, chilly powders too are part of
my food during dinner.
i.
Wherever
available, during meetings / parties / seminars, etc, I avoided rice/roti
totally and instead took only soup, salads, curries, etc.
j.
Overall,
reduced rice items and increased curries/sambar/rasam/butter milk.
3.
I
took about 2 liters of water every day.
4.
Beverages:
Normally, I don’t take any coffee / tea during work. But, to avoid empty
stomach, I started taking tea without sugar (though I am not diabetic) at about
1100 hr and at 1500 hr. I preferred green tea without sugar, with honey and
lemon, wherever available.
5.
Dry nuts: Sometimes, I took dry nuts like 8-10
almonds a day. I kept pea nuts in the office, which I munched whenever I felt
hungry.
As
per recent medical checkup, all health parameters are good. I do not feel any
weakness, though many friends and colleagues said that I looked like a patient.
With
the above, now I weigh about 76 kg. And, I am continuing with my regime. My BMI
reduced from 28.9 to 23.1 (acceptable range is 18.9-24.9). Recently, I resized few of my trousers from 38-40
inches to 34-35 inches and purchased some more of size 34. I am also wearing t-shirts
which I avoided earlier due to bulging tummy.
Initially
my target was 84-85 kg. I revised it to just below 80 kg. Now my target is 72
kg, to be in the middle of BMI range. Though, I reduced my weight considerably
and reduced my tummy also by 4-5 inches, still I have to do something to reduce
my tummy from 34-35 inches to 32 inches. When I pull the skin at tummy, it
comes out by 1-2 inches. I am hopeful of reducing to my target levels, if not immediately,
may be in the next 6-12 months.
Many
of my colleagues as well as neighbors noticed the change in my body and
enquired about my health and then they learnt about my intentional weight
reduction practices. I am happy with the way I am doing in this aspect and
hopeful of sustaining, if not reducing further.
There
were periods of no change or increase in weight which made me frustrated. But,
the overall trend is downwards. Also, the appreciative words of others also
made me to get motivated again and to continue without losing hope.
Some
other tips taught to us in childhood/from internet/etc:
1. Chew for long (32-50 times) to feel eating for long time
and reduce intake, as signal about stomach full goes to brain only after about
20 minutes of starting eating.
2. Take water 30 minutes before or after taking the food to
avoid dilution of digestive juices.
3. Reduce the stomach by shrinking it gradually over a long
period of time so that we can feel stomach full after taking food lesser than
what we had earlier days/weeks/months. Starvation will not help.
4. Eat lesser quantities of food for more times (4-6) in a
day to keep the stomach occupied instead of taking large quantities when are
hungry.
5. Not to go for fried items, so called fast foods, oily
items, etc.
6. Exercise as exercise appears as burden. Instead, if we
enjoy the surroundings, nature, do walking meditation, introspection of our
life, etc, then we can enjoy. And, I am doing this. I got addicted to walking
now. If I do not walk, I feel numbness in my feet.
Exercise is not like a medicine to be done only when we are not well. It is
part of our every day routine. Like we take food every day, sleep every day,
exercise too needs to be done every day.
Initially, I did not record my weight. Later, based on the advice my senior colleague, I started recording and plotting, which is reproduced below.
From the above, one can conclude that, my weight is fairly maintained between 73-76 kg range for the last 6-9 months.
