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This article was first published 4 years ago  » Getahead » At 46, he fought high BP, fatty liver and lost 13 kg

At 46, he fought high BP, fatty liver and lost 13 kg

August 06, 2019 10:00 IST
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We'd asked you, dear readers, to share your fitness stories.
Rediff reader Qamar Ansari, 46 from Gurgaon tells us how he lost 13 kg in 3 years and reclaimed his health.

Qamar Ansari

IMAGE: Qamar Ansari went from 86 kg to 73 kg in three years. Photograph: Kind courtesy Qamar Ansari

I wasn't so keen about fitness for a long time. I never indulged in exercise or physical fitness.

In 2013, when I underwent a full body checkup, I found that my triglyceride was 676 -- (anything less than 200 is normal). I was also diagnosed with mildly fatty liver.

In 2016, I weighed 86 kg and had grade 2 fatty liver. 

In December 2016, the film Dangal had released.

I watched it on the first day. When I came back and saw how actor Aamir Khan had transformed his body and lost weight, I was inspired too.

I did not hire any trainer or dietician. I consciously decided to reduce my food intake and give importance to physical fitness.

That's how I started working out three years ago. Since then, I have managed to lose 13 kg.


I start my day with two eggs, 3 slices of bread, rusk and tea.

For lunch, I eat whatever is available in the office cafeteria. I have non-vegetarian food three days a week.

I work out in the evening between 4:30 pm and 6:30 pm. I consume a lot of water.

For dinner, I eat whatever is available at home.

Work out

Every morning (5 days a week) I run 5 km, which I cover in 27 to 28 minutes.

In the evening (5 days a week) I work out in the gym. My routine includes 165 push-ups, 90 crunches on decline surface and skipping rope.

I also mix it with weight training for chest, shoulder, back, arms and legs.

The results

I lost weight and went from 86 kg to 73 kg.

I reduced my triglyceride(cholesterol) from 676 to 196.

My heart rate has come down from 115 to 76.

My blood pressure is under control and grade 2 fatty liver is back to normal.

I managed to do all this with zero medicines and almost no diet control.

In the last 6 months I increased my protein intake with whey protein, because I work out 2.5 hours everyday.

At the age of 46, I have learned to push my limits and it is working well for me.

Tips for readers

Don't overdo and get yourself injured.


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Share your diet plan, exercise tips, learnings and more.

Simply write to (My Fitness Story) along with your NAME, AGE, LOCATION, along with a before and after photograph of your fitness journey. We'll feature the best responses right here on

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