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UAE expat went from shy to confident after shedding 37kg

Dubai - Here are 10 tips to keep your waistline in check.

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Any moment could be a turning point in someone's life. For Husam Mohamed, that point came when he turned 30 and realised that the kind of life he was living wouldn't take him beyond 50 years.

"I was living an unhealthy life. I ate junk food every day and did not have the desire to exercise," he told Khaleej Times. "Basically I led a very inactive lifestyle."

One day, Husam found it difficult to climb the stairs and it was then it struck him that his lifestyle was getting out of hand. "The idea to lose weight and live an active lifestyle was always there in the back of my mind but I never felt motivated," said Husam. He said that the UAE lifestyle, where everyone uses a car to travel and sits for hours at the workplace, leads to people piling on kilogrammes.

Soon after, his workplace tied up with a company to start a fitness programme. "I took part in this programme and started off making small efforts such as eating healthy and taking short walks within the office," he said.

The first couple of months were the toughest but persistence paid off and Husam lost 20kg in under three months. "This motivated me further and I realised that I needed to exercise more and eat healthier to continue on this weight loss journey."

Husam then started to control his food choices strictly. He researched the kind of foods that would make his diet healthier and those he could stick to. "I don't want to call it a diet because people freak out on the word diet ... I just call it sticking to food that is healthy and suits me," he said.

In the following months, Husam also became more active and focused on fat loss instead of water or muscle loss.

In 15 months, he had dropped 35kg, turning to a fit 88kg from the earlier 125kg. Husam, however, says that the target is still far off. "The main point is to follow a healthy lifestyle and make all changes, be it diet or exercise, a part of your daily life and not give up," he said.

Since his weight loss, Husam has changed a lot. "My confidence and energy levels have gone up," he said. "I used to feel shy earlier, even while shopping for clothes, but now I feel confident in helping my family and friends."

He also uses public transport instead of driving. "This also keeps me active," he said

10 tips to keep your waistline in check

1. Don't skip breakfast

Skipping breakfast won't help you lose weight. You could miss out on essential nutrients and end up snacking more throughout the day because you feel hungry.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

3. Eat plenty of fruits and vegetables

Fruits and vegetables are low in calories and fat, and high in fibre - three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

4. Get active

Being active is key to losing weight and keeping it off. In addition to providing numerous health benefits, exercise can help burn off the excess calories you can't cut through diet alone. Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

6. Eat high-fibre foods

Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruits and vegetables, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

9. Don't ban foods

Don't ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you can't enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Don't stock junk food

To avoid temptation, try to not stock junk food - such as chocolate, biscuits, crisps and sweet fizzy drinks - at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

Sample meal menu for a healthier you

> 6am: Early morning: A cup of milk without sugar

> 8am: Breakfast: 2 dosas or 2 rotis or 2 bread slices with some side dish or omelette

> 10.30am: Mid-morning snack: 1 cup of any fruit or 1 cup of buttermilk or coffee

> 12pm: Lunch: 1 cup rice or 3 chapatis or a sandwich with 1 cup of vegetables and some protein like chicken, fish, soya or mushroom.

> 3.30pm: Evening snack: Tea with ½ cup of snacks

> 6.30pm: Dinner: Soup or salad or pasta or 2 of any roti varieties

(Consult your doctor before starting any diet if you have any health conditions)

asmaalizain@khaleejtimes.com