Rajanish, a Chief Engineer in the Merchant Navy, has dealt through rough seas and challenging voyages for over two decades. But it wasn’t until a routine visit to an orthopedic doctor that he realised he needed to drive his health journey in a new direction.
Living in Bengaluru for the past five years, Rajanish’s weight had been around 105 to 110 kilograms for the past two decades. Despite his active lifestyle on board and moderate physical activity, unhealthy eating habits had anchored his weight in this range.
It was during this visit to the orthopedic doctor, due to a minor sports-related injury, that Rajanish’s perspective on his weight shifted dramatically. The doctor’s warning about potential knee issues in the future due to his weight struck a chord with Rajanish. The thought of preserving his natural knees rather than opting for artificial ones motivated him into action.
With his determination set, Rajanishtook on his weight loss journey a year ago. Taking a calculated break from his maritime duties, he set sail for a healthier lifestyle. His aim was clear: a steady reduction of 2 to 3 kilograms per month, ensuring sustainability and health above all.
Rajanish’s dietary compass underwent a significant recalibration. Cutting rice and wheat from his diet, his meals took on a healthier tone. He enlisted his diet as:
- My breakfast: Eggs paired with coffee or the refreshing zing of ABC juice.
- My lunch: A portion of grilled chicken or fish, accompanied by vegetables, sprout salad, and protein-rich pulses like dal, chickpeas, or rajma.
- My evening snacks: Fruits and coffee served as evening snack, while dry fruits like almonds, walnuts, and cashews provided sustenance throughout the day.
- My dinner: A light but satisfying fare of salad, vegetable curry, moong dal or besan chila.
His once insatiable sweet tooth now only occasionall indulgences in some, staying away from excessive sugar, especially after sunset.
Exercise course
Docking at a nearby gym, Rajanish started on a rigorous exercise routine under personal guidance:
- Gyming for 5 days a week, 90 minutes each day, blending weight training, cardio, and functional exercises to sculpt his physique.
- A short 45-minute walk in the evening, ensuring his fitness journey stayed on course.
- Engaging in friendly rounds of cricket or badminton, keeping the spirit of competition alive and his heart racing.
With each passing month, Rajanish’s determination fueled his progress. Shedding 20 kilograms in just nine months.
Beyond the visible changes in his physique, Rajanish’s journey has been full of health benefits. His blood pressure, once riding slightly above normal, now remains steady and in normal range. His cholesterol levels have also dipped following his fitness and diet routine.
“The finest aspect of my weight loss journey isn’t just the physical transformation; it’s my renewed enthusiasm and talent in sports, the normalization of my health markers, and the ease and sustainability of my lifestyle modifications,” said Rajnish.