By Dr. Amarjeet Singh @ AJ
People often ask:
“How did you do it?”
How did you go from 148 kg to 81 kg?
How did you lose the weight?
How did you change your lifestyle?
How did you reverse your diabetes?
The honest answer is:
IT DIDN’T HAPPEN OVERNIGHT.
There was no single miracle.
No magic pill.
No perfect diet.
No one exercise that changed everything.
My transformation came from repeated decisions, discipline, patience and the willingness to continue even when progress was slow.
This is my story.
It is not a prescription for everyone.
It is not a promise that everyone will achieve the same result.
But it is proof that meaningful change is possible when we take responsibility for the choices within our control.
WHERE I STARTED
I began at 148 kg.
At that weight, everyday activities could become difficult.
Walking could be uncomfortable.
Climbing stairs could be tiring.
Finding suitable clothes could be frustrating.
Moving around could require more effort than people realised.
But the biggest challenge was not always visible from the outside.
It was the growing awareness that my health was being affected.
My weight was not just about appearance.
It was connected to my energy, mobility, confidence and long-term health risks.
I also had diabetes.
That was a serious warning.
But sometimes we hear a warning and continue living as if nothing needs to change.
We tell ourselves:
“I’ll start tomorrow.”
“I’m too busy.”
“I’ve tried before.”
“This is just how I am.”
I understood those thoughts because I had them too.
But eventually, I realised that waiting for the perfect time was another way of avoiding the decision.
I HAD TO START WITH THE TIME I HAD AND THE BODY I HAD.
THE FIRST DECISION
The first decision was not to become perfect.
It was to become responsible.
I had to stop blaming circumstances, stress, age, work and other people for every unhealthy choice.
Of course, life affects our decisions.
Work can be demanding.
Family responsibilities can be heavy.
Stress can influence eating.
Medical conditions can make weight loss more complicated.
But even when circumstances are difficult, there are still choices we can make.
I could choose to move more.
I could choose to eat more mindfully.
I could choose to reduce unnecessary portions.
I could choose to stop before I was completely full.
I could choose to go to the gym.
I could choose to continue after a difficult day.
That was where my journey began.
Not with perfection.
With accountability.
FROM 148 KG TO 81 KG
Today, I am 81 kg.
That means I lost 67 kg.
But the number on the scale is only one part of the story.
The bigger change was in my daily life.
I became more active.
I became more disciplined.
I became more aware of food.
I became more comfortable with exercise.
I became more conscious of my health.
I learned that weight loss is not simply about eating less for a short period.
It is about changing the habits that caused the weight to increase in the first place.
If we lose weight but return to the same habits, the weight may return too.
THE GOAL IS NOT ONLY TO LOSE WEIGHT.
THE GOAL IS TO BUILD A LIFE THAT SUPPORTS HEALTH.
EXERCISE BECAME PART OF MY LIFE
Exercise was not always easy.
There were days when I felt tired.
There were days when I lacked motivation.
There were days when I would have preferred to stay home.
But I learned an important lesson:
MOTIVATION COMES AND GOES. DISCIPLINE KEEPS YOU MOVING.
I started with what I could manage.
Walking.
Moving more.
Going to the gym.
Building strength.
Improving stamina.
Repeating the routine.
Over time, exercise became less of a punishment and more of a normal part of my life.
The gym became part of my routine.
Walking became part of my lifestyle.
Movement became something I expected from myself.
I did not need to be an athlete.
I did not need to train perfectly.
I simply needed to keep showing up.
Walk.
Swim.
Cycle.
Dance.
Stretch.
Garden.
Play badminton.
Play football.
Play hockey.
Climb the stairs.
Go to the gym.
The best exercise is often the one you can do consistently and safely.
FOOD WAS PART OF THE JOURNEY
I also had to change my relationship with food.
Food is not the enemy.
But eating without awareness can become a problem.
I learned to pay attention to:
* What I ate.
* How much I ate.
* How often I ate.
* Why I was eating.
* When I had eaten enough.
Nobody becomes unhealthy because of one plate of nasi lemak.
Nobody becomes healthy because of one bowl of salad.
It is the pattern that matters.
I became more selective with my food.
I reduced unnecessary portions.
I tried to make better choices more often.
I learned not to eat until I was completely full.
I LEARNED TO STOP BEFORE I WAS FULL.
Eating slowly helped.
Paying attention helped.
Understanding the difference between hunger, habit and craving helped.
For me, eating less often and sometimes having no more than one main meal helped me control my intake.
However, this approach is not suitable for everyone.
It may be unsafe or inappropriate for people with diabetes, those taking certain medications, pregnant women, children, older adults or anyone with a history of eating disorders.
Never copy another person’s eating pattern blindly.
If you have a medical condition or take medication, discuss major dietary changes with your healthcare professional.
The important principle is to find a safe, sustainable approach that suits your body and your circumstances.
More vegetables.
More fruit.
Appropriate protein.
Higher-fibre choices where possible.
Adequate water.
Smaller portions when necessary.
Less excessive sugar.
Less excessive salt.
Less reliance on heavily processed foods.
You do not have to eliminate everything you enjoy.
LEARN BALANCE.
Enjoy your roti canai.
Enjoy your nasi lemak.
Enjoy your teh tarik.
But understand the difference between:
“I like it.”
And:
“I need it every day.”
That is Eating FIT.
Dr. Amarjeet Singh @ AJ
Body FIT • Mind FIT • Eating FIT • Healthy FIT • Lifestyle FIT
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Amarjeet Singh Sran (amarjeetsinghsran5@gmail.com) is a content creator under the Newswav Creator programme, where you get to express yourself, be a citizen journalist, and at the same time monetize your content & reach millions of users on Newswav. Log in to creator.newswav.com and become a Newswav Creator now!
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