From Sedentary to Fit: My Journey to Reclaim My Health

The Wake-Up Call I Didn’t Expect

Let’s be honest—no one loves talking about weight loss. “Losing weight” had become an all-too-familiar topic that I’d danced around countless times. The daily grind of life had me stuck in a cycle of gaining weight, trying to lose it, and ultimately giving up. Each failed attempt left me heavier and more frustrated than before.

Then, it hit me. A friend looked me squarely in the eye and said, “You’re fat.” Not just “you’re gaining a little weight,” but fat. The words stung. I couldn’t believe it—me? Someone who played badminton regularly? But the mirror didn’t lie. What stared back was a pot-bellied, sluggish version of myself. My clothes strained at the seams, and even my friends noticed how slow I was on the court.

It wasn’t just about my appearance anymore; it was about my health. I was the classic borderline obese man, with a family history full of medical conditions like hypertension and diabetes. This wasn’t just vanity; this was a health emergency.

Notice the guy receiving the shuttlecock at the back in slow mo? That was me.

The Search for Answers Begins

That confrontation lit a fire under me, but I didn’t know where to start. I tried all the “normal” things before—exercise, portion control, counting calories—but the weight stuck like glue. This time, I knew I needed to think outside the box. So, I research and found something that went against everything I had learned in med school—low-carb diets and intermittent fasting.

Food Choices and Fasting

I decided to make drastic changes. First, I cut out rice, a staple in my diet for years. I then took it further by eliminating sugar completely—even in my coffee. It wasn’t easy, and I had a few hilarious slip-ups (who knew everything had hidden sugars?). But I stayed consistent. Then, I jumped into intermittent fasting. I started with 16:8 (16 hours fasting, 8 hours eating) and gradually pushed to 23:1. Finally, I embraced 36-hour fasting twice a week.

It was brutal at first, but the results spoke for themselves. I felt an incredible surge of energy, something I hadn’t experienced in years. Med school had drilled into me that ketosis—when the body burns fat for energy—was dangerous for diabetics. But here I was, in a constant state of ketosis, feeling sharper, more energetic, and lighter.

Fitness: An Unexpected Love Affair with Running

I couldn’t stop at just diet changes. Even though I was still playing badminton, cycling, and dancing to Zumba, my body wasn’t responding the way I hoped. I needed more. After seeing a photo of my pot-bellied self, I decided to try running. Yes, me—someone who never considered running as a solution—was about to lace up my shoes and give it a go.At first, I could barely run around the block without feeling like I was going to pass out. But I kept at it. I researched running techniques, read books, watched videos, and even joined running communities. Slowly but surely, running transformed me. I felt stronger, faster, and lighter. My entire body was changing.

A recent picture of me after completing a 10k.

The Transformation

After two months of strict adherence to my new diet and running routine, something magical happened—I lost 13 kilograms. My clothes no longer threatened to burst at the seams, and I could see my neck again! My face looked slimmer in photos, and for the first time in a long time, I actually liked how I looked.

But it wasn’t just about the numbers on the scale. My energy levels soared. I no longer dragged myself to badminton matches; I flew across the court. My friends noticed, too. They often commented on how fast I was moving and how I never seemed to tire.

Falling Action: The Unexpected Challenges

Of course, the transformation wasn’t without its downsides. Losing all that weight had some unexpected consequences. For the first time, my wrinkles were more pronounced, and my hair—what was left of it—turned completely white. But to be honest, I’ll take the extra wrinkles any day if it means being this fit and healthy.

Resolution: A New Perspective on Life

Today, I’m still a newbie runner, learning new things daily. I’m healthier, fitter, and more alive than I’ve felt in years. My outlook on health has completely shifted. It’s not about quick fixes or temporary diets—it’s about sustainable habits that become a part of your life.

My relationship with food has transformed. I no longer obsess over calories; instead, I focus on when and what I eat. Fasting isn’t a burden; it’s a way to keep my body and mind in check.

Key Takeaways: Your Turn to Thrive

Transformation begins the moment you decide that change is no longer negotiable.

If you’re reading this and feel stuck, here are some actionable steps I’ve learned:

1. Start now, no matter your age. Whether you’re in your 40s, 50s, or 60s, it’s never too late to begin a transformation.
2. Intermittent fasting works. Not only does it help with weight loss, but it also sharpens your mind and boosts your energy.
3. Running will change your life. It’s hard at first, but once you start, the benefits are undeniable. If I can run at 51, so can you.
4. Embrace the challenges. Wrinkles, white hair, and all—I’m healthier now than I’ve ever been, and that’s what truly matters.

Conclusion:

I’ve proven to myself that age is just a number. Health isn’t just for the young—it’s for anyone willing to fight for it. My journey isn’t over, but the progress I’ve made has been life-changing. Now, it’s your turn. What’s stopping you from starting today.

badminton diet fitness Health healthy intermittent fasting LCIF running

Last modified: January 13, 2025