When Dr. Osman Ali made the late career leap from corporate strategy to medicine, his health took an unexpected turn.
“That’s when my gym habits really fell off. I was busy doing night shifts and my relationship with my long-term partner wasn’t going so well,’ he told The Telegraph this week.
“I wasn’t in the best frame of mind mentally,” he continued. “I worked long hours and didn’t take care of my health.”
His typical med school meals of McDonald’s, sugary cereal, kebabs and sodas began to take their toll. My weight gain was affecting my confidence, but I also knew I was more at risk for certain health conditions, especially with the visceral fat around my middle. “
A routine health check led to a shocking diagnosis of type 2 diabetes. Type 2 diabetes occurs when the pancreas doesn’t make enough insulin or doesn’t use insulin well, hindering the body’s ability to use sugar as fuel.
There is no cure for type 2 diabetes, but there are many recommended lifestyle changes to help manage the condition, such as losing weight, exercising and eating well.
The diagnosis was a wake-up call for Ali, who is in his early 50s. “I realized that if I didn’t take care of myself, things would only get worse, knowing full well what the complications of diabetes could be, such as cardiovascular problems, eye problems and kidney problems. I wanted to live a full, happy and healthy life, so something had to change,” he explained to The Telegraph.
With a group of friends, Ali joined a local gym. He began swimming and weight training, eventually joining forces with a personal trainer who helped him become more consistent and disciplined about his diet and exercise regimens.
“Having a personal trainer is great because he pushes me and monitors my technique,” Ali said. “Exercise is less easy to skip if I know I’ve booked something with him in the morning. You make the most of it.”
To bring the body back into balance, Ali dramatically reduced his sugar intake and increased his protein intake.
“My main meal tends to be in the evening, and I try to eat as much protein as I can, usually chicken or fish,” Ali described to The Telegraph. “I will always take a protein shake a day and creatine powder in a drink before I work out to increase performance and increase strength.”
In addition to losing weight and improving his stamina, Ali’s health overhaul has drastically lowered his blood sugar, placing him in the borderline diabetic category.
While the physical improvements have been many, he admits that the biggest change is in his self-esteem. “The main thing is that I feel much better about myself. I’m fit, I’m healthy and I’ve got my energy back,” he told The Telegraph.
Ali shared his holy trinity of tips for starting and maintaining a healthy eating and fitness plan after losing 20 pounds and dropping three pant sizes.
Choose a sustainable strategy
For Ali, a sustainable strategy is the basis of success. “Try to start with something you can continue with. People enter with good intentions with an intensive program but fall off the wagon because it is unsustainable,” he advised.
Make easy sacrifices
Ali suggests making eliminations that are not deprived.
“Cut out the simple stuff, stop having a biscuit with your tea and cut sweets to twice a week,” he told The Telegraph. “Everything you do has to be sustainable.”
Train with friends
Ali credits a group dynamic for keeping him on track with his fitness regimen, “Work out with a group of friends. I befriended my neighbors and we started training together. Having a social aspect will keep you going.”
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