We all get motivated each time we come to know about someone’s weight transformation journey. The goal to stay fit, fight all the odds, and maintain a persistent routine never goes in vain. Shaista Mustafa, a homemaker from Mumbai, shares her remarkable journey from 108 kg to an inspiring 63 kg in just 6-8 months. The story of her fitness journey shows a determination and persistence that won out in the end.
Life Before the Transformation
“I used to struggle with low energy and was constantly exhausted. Usually, I ate junk food because I wasn't organised about meal planning and preparation”, highlighted Mustafa.
“I had embarrassing experiences when I went shopping. Getting clothes in my size was a chore”, added Mustafa.
Her desire for better health, more energy, and more self-confidence motivated her to lose weight. She accepted the objective of leading a healthy lifestyle after realising the negative effects of being overweight on her health.
According to the Journal of the American Association of Nurse Practitioners, obese patients have a higher chance of developing a variety of comorbid conditions, such as respiratory problems, gastrointestinal disorders, Type 2 Diabetes (T2D), Cardiovascular Disease (CVD), and psychological problems. These conditions can have a major impact on patient's daily lives and increase their risk of dying.
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Dietary Changes For Weight Loss Success
Determined to make a change, Mustafa made significant alterations to her lifestyle. “I had simplified my eating to a simple 3 square meal plan. I stopped consuming outside food and switched to home-cooked meals completely”, highlighted Mustafa.
- Breakfast: Eggs in various forms (fried, omelette, scrambled), oats etc. Sometimes, berry smoothies. A protein-rich meal ensured she was not hungry constantly during the day. This also helped to balance her hunger hormones (ghrelin and leptin).
- Lunch: Traditional roti-sabji with some salad or buttermilk.
- Dinner: A balanced meal with chicken or seafood preparation with some veggies.
To maximise satiety and nutrition, all meals were to be cooked with ghee or coconut oil.
Workout Routine For Lasting Results
“I also changed my workout regime from a cardio-dominant to a balanced routine by introducing strength training in my routine”, said Mustafa.
- Strength Training: 3 times per week. This involved compound movements like squats, deadlifts, and bench press which work multiple muscles and joints, and makes you strong (and functional in day-to-day life)
- Cardio: 3 times per week. To break the monotony, cardio was mainly outside the gym. It involved aerobic activities, such as running and cycling.
Strength training not only makes you strong but helps accelerate your fat loss too. According to a meta-analysis conducted by Sports Medicine (Auckland), resistance training lowers visceral fat, body fat mass, and body fat percentage in healthy adults.
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Her Turning Point: Seeking Nutrition Coaching
Despite initial efforts with diets and exercise programs, Mustafa struggled to maintain progress. It was only when she sought nutrition coaching that she experienced a breakthrough. Her coach helped her create reasonable objectives for weight loss and informed her of what was lacking in her earlier attempts.
“I was a little nervous to begin a new programme initially. When I approached nutrition coaching, that was when things started to change. It helped me create reasonable objectives for weight loss and informed me of what was lacking in my earlier attempts”, informed Mustafa.
Be Your Own Inspiration
A common obstacle that many face while trying to lose weight is a lack of motivation. “It's critical to maintain your motivation during the journey. I routinely monitored my progress and set attainable targets to stay motivated”, said Mustafa.
She added, “Weight loss is not an overnight process. It takes time, a lot of courage and motivation. As with everyone else, homemakers may find it difficult to lose weight due to busy schedules and social pressures. When you are trying to lose weight, it is up to you to become your own inspiration and persuade yourself to keep going.”