‘Well-Fed’ to Well-Fit: Beating Time, Culture, and My Own Excuses

I went from a BMI above the healthy range to fitter than ever. Here’s how I overcame time constraints, cultural pressures, and my own excuses.

A few years ago, I was a GP (AKA primary care physician) who could tell patients all about the benefits of a healthy lifestyle—but I wasn’t living it myself. Long clinic hours, a sedentary job, and the easy pull of convenience foods had taken their toll. My BMI crept up, my fitness dropped, and I was running more on caffeine than on energy.

On top of that, there were other obstacles—peer pressure at social events, cultural expectations (one more samosa), and even the occasional raised eyebrow from family who saw my runs and leaner frame as unusual. In Indian culture (of which I belong), a rounded physique can often be seen as “well-fed” and healthy, while being slim might spark concern. It’s not easy to go against the grain.

But I decided I’d had enough of feeling sluggish. I set out to learn—really learn—how to eat for my goals, how to exercise efficiently, and how to stay consistent when life got busy. I tackled my challenges one by one: carving out time for training, resisting social pressure, and changing my habits. Slowly, my BMI came down to 23 (ideal for those of Asian descent), and my fitness soared. See my post about BMI in different ethnic groups

Today, I rock six-pack abs—not just because it looks good, but because they represent discipline, focus, and months of small, consistent choices. I can run faster, cycle further, lift heavier and I have more energy than I ever thought possible. And the discipline I’ve built spills over into every part of my life—from my work as a GP to my hobbies and personal goals.

Most importantly, my journey has given me something that medical textbooks can’t: empathy. I now understand, on a personal level, the challenges my patients face when trying to lose weight. And when I discuss weight loss in my clinic, it’s not just theory—it’s experience.

This is just the beginning. In future posts, I’ll be breaking down the specifics of diet, exercise, and mindset for weight loss. And who knows—maybe a book on weight loss and physique attainment will be on the horizon. Don’t forget to subscribe to this blog for more content!

Because if I can do it, so can you.