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 was not going so well,” he confessed to The Telegraph this week.
“I wasn’t in the best frame of mind mentally,” he continued. “I was working long hours and not taking care of my health.”
His typical med-school meals of McDonald’s, sugary cereal, kebabs and sodas began to take their toll, “I had a podgy face and moobs, and I’d put on a lot of weight around my middle. My weight gain was affecting my confidence, but also I knew I was more at risk from certain health conditions, especially with visceral fat around the middle. “
A routine health check led to a shocking Type 2 diabetes diagnosis. Type 2 diabetes occurs when the pancreas fails to produce enough insulin or doesn’t use insulin well, impeding 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 if I didn’t look after myself, things were only going to get worse, knowing full well what the complications of diabetes could be — such as cardiovascular issues, eye problems and kidney issues. 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 started swimming and working out with weights, 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. “Training is less easy to skip if I know I have something booked in with him in the morning. You make the most of it.”
To bring his body back into balance, Ali cut back dramatically on sugar and amped up his protein intake.
“My main meal tends to be in the evening, and I try to eat as much protein as I can, typically chicken or fish,” Ali described to The Telegraph. “I’ll always have one protein shake a day and creatine powder in a drink before I work out to boost performance and increase strength.”
In addition to losing weight and improving his stamina, Ali’s wellness overhaul has drastically reduced his blood sugar levels, putting him in the category of borderline diabetic.
While the physical improvements have been plentiful, he admits the greatest change is in his self-worth. “The main thing is that I feel so much better in myself. I’m fit, I’m healthy, and I have my energy back,” he gushed to The Telegraph.
Ali shared his holy trinity of tips for initiating and maintaining a healthy eating and fitness plan, having lost 20 pounds and dropped three pants sizes.
Pick a sustainable strategy
For Ali, a sustainable strategy is the bedrock for success. “Try to start with something you can continue with. People go in with good intentions with an intense program but fall off the wagon because it is unsustainable,” he advised.
Make easy sacrifices
Ali suggests making eliminations that fall short of deprivation.
“Cut out the simple things — stop having a biscuit with your tea and cut desserts down to twice a week,” he told The Telegraph. “Everything you do has to be sustainable.”
Train with friends
Ali credits a group dynamic with keeping him on track with his fitness regimen, “Train with a group of friends. I became friendly with my neighbors, and we started training together. Having a social aspect will keep you going.”
