When Dr. Osman Ali switched from corporate strategy to medicine late in his career, his health took an unexpected turn.
“Around that time I'd really fallen out of gym habits, I was busy working night shifts and my relationship with my long-term partner was struggling,” he confessed to The Telegraph this week.
“I wasn't in the best mental state,” he continued. “I was working long hours and not taking care of my health.”
Being diagnosed with type 2 diabetes was a milestone for Dr. Osman Ali. Instagram / @michaelbaah_
The typical diet of McDonald's, sugary cereals, kebabs and sodas during medical school began to take a toll on his body: “I had a chubby face and chest, and a lot of fat around my stomach. The weight gain was affecting my self-confidence, but at the same time I knew that visceral fat, especially around my stomach, was putting me at higher risk for certain health problems.”
A routine medical check-up brought the shocking diagnosis of type 2 diabetes, which occurs when the pancreas can't produce enough insulin or use it well, hindering the body's ability to use sugar for fuel.
Studies have linked junk food to health problems and depression. Getty Images/Science Photo Library RF
There is no cure for type 2 diabetes, but many lifestyle changes are recommended to help manage the disease, including losing weight, exercising, and eating right.
For Ali, who is in his early 50s, the diagnosis came as a wake-up call: “I was well aware of the complications of diabetes – cardiovascular problems, eye problems, kidney problems – and I realised that if I didn't look after my health, it would only get worse. I wanted to live a full, happy and healthy life so I needed to change something,” he explained to The Telegraph.
Now healthier than ever, Ali shares tips for an actionable wellness plan. Instagram / @michaelbaah_
Ali and some friends joined a local gym, where she started swimming and lifting weights, and eventually began working with a personal trainer to become more consistent and disciplined with her eating and exercise habits.
“Having a personal trainer is great because they'll push you and check your technique,” Ali says. “Knowing you have a trainer scheduled in the morning makes it harder to skip your workout and helps you get the most out of it.”
To bring his body back into balance, Ali drastically cut back on his sugar intake and increased his protein intake.
“My main meal is usually in the evening and I try to eat as much protein as possible, usually chicken or fish,” Ali told The Telegraph. “I always have a protein shake once a day before exercise and also put creatine powder in a drink to boost my performance and increase my strength.”
Working out with a personal trainer has helped Ali maintain her healthy habits. Instagram/@michaelbaah_
Not only did he lose weight and improve his stamina, but the overhaul of his health regimen also dramatically lowered Ali's blood sugar levels to the point where he was borderline diabetic.
While the physical improvements are many, he admits the biggest change has been in his self-esteem: “The biggest thing is I feel so much better about myself. I feel fitter, healthier and I've got more energy,” he enthused to The Telegraph.
After losing 20 pounds and dropping three pant sizes, Ali shared her three tips for starting and maintaining a healthy eating and fitness plan.
Choose a sustainable strategy
Consistency is key, but a practical, actionable plan is key to success. Getty Images
For Ali, a sustainable strategy is the foundation of success. “Start with something you can sustain. People have good intentions and undertake tough programs, but they falter because it's not sustainable,” he advised.
Sacrifices made easily
Ali recommends cutting out or cutting down on desserts. Getty Images
Ali suggests exclusion that falls short of deprivation.
“Drop the easy stuff – stop eating biscuits with your tea, cut down on desserts to twice a week,” he told The Telegraph. “Everything you do has to be sustainable.”
Train with friends
Ali believes training with friends will help him make a difference. Getty Images/iStockphoto
Ali credits group dynamics for helping her stay on track with her fitness regime: “I train with a group of friends. I became friends with my neighbour and we started training together. The social aspect keeps me going.”
