Weight issues bothering you? Read how R J Sowjanya gave up junk food and got fit

It's been years since I lost all my excess weight. Even now, I get queries from friends and fans as to how I managed to lose almost 30 kilos in a period of two years.

Well, in my late teens, like most others, I too was lured by junk food. Hanging out not just with friends, but also with burgers, fries, and cola drinks was so cool. I never really had any clue what I was getting into.

Soon after college, things only got worse. I became a radio jockey (felt like a star!) with a huge fan-following and, yes, the feeling of great joy on the last day of every month when my salary would get credited to my account. I spent a lot on junk food every single day and did zero exercise.

One fine (rather, sad) day, I realized I had put on more than 30 kilos in a matter of two years. The Body Mass Index (BMI) confirmed that my 95 kilos were a signal that I was not just overweight, but was obese. This hit me hard. I was just over 20 years old and lost my confidence.

Urged by well-wishers, I visited weight loss centers, gyms and parlors hoping for a miracle solution to make me look like those hourglass figures on the silver screen. Nothing worked and I realized there will never be a shortcut to weight loss. So, I decided to do it on my own.

So, here's what I did

I stopped eating junk (and saved a lot of money!). I started having six small meals a day, designed my own calorie charts (with help from Internet sources), walked two hours a day, engaged myself in all the household chores and drank plenty of water.

My plan was to cut down 500 calories a day and burn another 500 calories. The result was that I lost 1 kilo/week. Yes, it was a slow process, but it worked. Of course, I did have my cheat days, when I would pamper myself occasionally with not-so-healthy food.

On the whole, it took me a good two years to lose 30 kilos and get back on track. In the process, I regained my confidence. All this was achieved with patience—tons of it. And, that is what people who ask me for tips to lose weight don't realize.

Self-discipline and patience are the key factors in losing weight. Today, I am married and hope to continue to follow a healthy lifestyle and be a good example. What better gift to give yourself than health and fitness! So, act now. It's never too late.

Here are some of my pointers for weight loss:

• Start your day with a glass of warm water mixed with lime and honey
• Have six small meals a day
• Snack on nuts or fruits between meals. If that doodh peda or a packet of chips tempts you, remember the extra calories piled up will require anywhere from an hour to three hours of a brisk walk to burn. So, watch what you eat.
• Drink lots of water throughout the day
• Remember the adage, 'Breakfast like a king, lunch like a prince and dine like a pauper.'
• Begin the day with a heavy meal and reduce the portion sizes as the day goes by.
• Finish your last meal of the day by 7pm.
• Avoid having fruits in the evening.
• If need be, cheat once a week to indulge in your favorite food. Of course, remember to burn off the extra calories.
• Don't believe in any advertisement which says you can lose weight quickly without exercise. Do it slowly, losing to 1 kilo a week.
• Replace white rice with red rice, you can also try having ragi for a meal.
• Cook your own food so that you will be aware of what is going in.
• Keep a food journal and track your food intake.
• Do it the desi way, don't forget that all those items your grandma used in the kitchen have exceptional nutritional value.
• Be patient. Nothing is impossible. No weight is way too much to lose; start today, start right now!

Expert take by Wanitha Ashok

This is what Wanitha Ashok, certified fitness expert and author of wellness-related books, has to say about teenage obesity.

"It's really challenging to be a parent to a teenager, in this era. Owing to peer pressure, the fancy for size-zeros and six-packs, the lure of fast food, and a technology-driven lifestyle, teens of today are a confused lot. They either indulge in too much exercise and follow a bizarre diet regimen or lead a sedentary life and go on binges. There are very few teens who are able to strike the right balance.

It is you, as a parent, who has to introduce your teenage children to a healthy lifestyle by becoming a role model. Keep asking yourself constantly if you are doing the right things. If you are, then your child is likely to follow suit at some stage."