Weight loss story: “At 63, I successfully brought down my BMI from 27 to 25.5”

Racherla Syam Sunder is a hardcore fitness enthusiast, who followed a proper diet, practiced yoga and engaged in breathing exercises, which eventually brought down his Body Mass Index (BMI). The 63-year-old believes in maintaining a healthy wealth and hopes to stay fit in the future too. Here’s his inspiring story:

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Name: Racherla Syam Sunder

Occupation: Retired General Manager (Elect & Mech)

Age: 63 yrs

Height:174 cms

City: Hyderabad

Highest weight recorded: 80.3 Kg

Weight lost: 3Kgs

Duration it took me to lose weight: 15 months

Being fit has always been my primary agenda. It not only ensures a healthy lifestyle, but also relieves you of all ailments. When I started gaining weight, I knew very well how it could affect my health and wellness, which is why I regularized my weight with the help of yoga and breathing practices. This is how I was successful in bringing down my BMI from 27 to 25.5.

My breakfast: Idli or dosa or upma everyday, while puri/vada twice or thrice a month.

My lunch: Rice and quinoa mixed in 1:1 ratio + curry + dal + curd and one banana in curd rice.

My dinner: 2 pulka or a cup of curd rice(1:1 rice & quinoa) or wheat rava. Upma regularly. Two methi roti or two cauliflower stuffed roti twice in a month.

I indulge in (What you eat on your cheat days): Mirchi Bajji, biryani, aloo bajji once in a month

Low-calorie recipes I swear by: I consume 10 grams(1 tablespoon) of flaxseed daily without fail.

I practiced 20 minutes of breathing at 7 am, followed by a 30 minute walk in the morning and after dinner. I have been a yoga enthusiast for the longest time.

How do I stay motivated?: I followed a strict routine, which kept me motivated throughout.

How do you ensure you don’t lose focus?: I have been very selective and particular about my workout schedule and timings. This keeps me focused and helps me avoid skipping any routine.

Considering my age, I believe staying in shape is the best I can do. However, there are days I cannot go for my regular walks or do breathing exercises or yoga. I feel terrible these days. In August 2021, I had undergone a hernia operation, which is why I had to skip most of my fitness routine. However, I shall resume with my yoga practices after another month.

What shape do you see yourself 10 years down the line?: I want to look and feel healthy.

Walking regularly, performing yoga and drinking water daily on an empty stomach have become an essential part of my fitness. I consume 10 grams of roasted flaxseed and one fruit apple/pears/orange at 9pm daily.

Lessons learnt from weight loss: We must monitor our weight on regular intervals. This cuts down the chances of becoming overweight, since we will be aware and can take steps before it’s too late.

If you have a weight loss story to share, send it to us at toi.health1@gmail.com

These views are not generic in nature. Weight loss results vary for individuals and the views shared in this article offer no guarantee of specific results. The content is not intended in any way as a substitute for professional advice.