I LOST TWO STONE EXERCISING FOR JUST 25 MINUTES A DAY – THIS IS HOW I DID IT
As a surgeon, I have a full-on week. I used to work at a hospital that was 50 miles away and would have to be at work by around 7.45am and wouldn’t get home until around 8pm; plus, I have two daughters, aged nine and six, and life often feels like a mad rush. Luckily, I have since moved hospitals and now work closer to home, so my commute is shorter.
I’m the type of person who puts on weight if I don’t pay attention to my diet. My weight had gradually crept up to around 13st, which for my 5ft 4in height didn’t feel healthy. My family are Indian in origin, and there’s a lot of evidence that people of South Asian heritage are at increased risk of heart disease; being overweight adds to that risk. My dad had died of a heart attack (when he was 53), and while it wasn’t something that was always at the front of my mind, after I turned 40, I did start to think that I should lose weight.
But I was busy, and while I’d tried a few diets before – including Slimming World, twice – I thought maybe this is just how I am, especially while the kids are small. As a doctor, I’m used to giving health advice to patients, but you often put your own needs last, it’s similar to being a mum in that way.
However, some things in life give you a wake-up call. My sister, who lives in Singapore, got a cancer diagnosis and I went out to help her for a few weeks. We had lots of time to chat, and being away from my daily life, I realised that I did need to put my health first. My sister had been following a transformation coach on Instagram and gave me the details. I signed up as soon as I got home.
The programme, called It’s So Simple, was intensive to start with. I was helped to reduce portion sizes, particularly the amount of carbs to about 30 per cent of my plate, and cut right back on simple carbs, such as white rice and pasta, that I was used to eating with the kids.
At the same time, I increased my protein: first to 90g a day, then up to 135g per day. It felt like a lot, but I soon discovered protein powders to stir into my yoghurt for breakfast, which gives you about 40g as yoghurt contains protein too, as yoghurt contains protein too, and it really fills you up for the day.
It was great for re-educating me on my daily habits. Instead of skipping breakfast and grabbing something from the shop in the hospital, I started preparing my breakfasts and lunches at home to take with me. I also cut out my habit of reaching for a sugary snack, like a chocolate bar from the hospital vending machine, when I was tired, and opted for a low-sugar protein bar instead.
Previously, I hadn’t really done any exercise – I wear an Apple Watch and walk 10,000 steps a day around the hospital, which I thought was good enough. But I was put on a resistance-based exercise programme, completing five strength workouts a week, plus two cardio sessions if I could fit them in at the weekends. It sounds a lot, but they were only 25-30 minutes, and I found they really made a difference to my energy levels in the morning.
One of the best things about the programme is that I was put in a WhatsApp group with other women all starting at the same time. We post each meal and workout, and everyone gives each other feedback and encouragement. The accountability has been key to me sticking with it.
After 12 weeks I lost about 1st 7lb ½st (10kg) and I moved onto a maintenance plan. By Christmas, I lost another stone and since then I’ve stayed at about 10st 7lb (67kg). My body has changed so much: my tummy is flatter, and my legs are much slimmer. I now wear size 10 clothes and what’s been so fun is rediscovering all the clothes that I used to wear that fit me again.
My sister came to stay with me recently, to have more treatment in the UK, and was astounded by the change in me – physically and mentally. I didn’t think I’d be able to change anything as I was too busy, but I’ve proved that anything is possible if you really want it.
My workout week
I use a workout app that gives me a different body area to work out five days a week using resistance training. I try to fit in one or two cardio sessions, as well as walking 10,000 steps a day.
What I eat in a day
I focus on a high-protein diet with slow-release carbs, such as brown rice and sweet potatoes, and lots of vegetables. I’ve found that I can adapt what I cook for the kids to make it fit my diet; they love spaghetti bolognese, so I’ll make it with edamame pasta, which is naturally high in protein.
Breakfast: 0 per cent fat Fage yoghurt mixed with protein milk or protein powder and berries
Lunch: A protein bagel with tuna and a side salad.
Dinner: Fish with vegetables.
Snacks: I have a snack at 4pm to keep me going, either a protein bar or rice cakes with yoghurt and berries.
Lifestyle aids
Carbs: I stick to slow-release carbs such as wholewheat bagels, brown rice or sweet potatoes.
Caffeine: I have about 3-4 coffees per week, I don’t drink tea.
Alcohol: No.
Sleep: I go to bed around 10pm – I am lucky that I sleep well.
Nila used It’s So Simple.
2023-05-09T13:55:51Z dg43tfdfdgfd