Lockdowns are the best time for you to challenge yourself to get into a fitness regime and change your lifestyle
Malaysia has the highest rate of obesity and being overweight in the Asian region and has been deemed as the fattest country in Asia.
The 2019 National Health and Morbidity Survey (NHMS 2019) found that half of the Malaysian’s adult population was either overweight (30.4 per cent) or obese (19.7 per cent).
NHMS 2019 also revealed that overweight and obesity levels were high among women (54.7 per cent), especially women of Indian ethnicity (63.9 per cent), and those aged 55 to 59 (60.9 per cent).
These findings are worrisome as obesity comes with the risk of developing non-communicable diseases (NCDs) or chronic diseases such as cancer and diabetes.
And now, thanks to the sedentary lifestyle during lockdowns, the obesity rate seems to be increasing much faster.
Nutritional fitness trainer Rita Dhamo is determined and eager to do her part in combating obesity by coaching those in need through lifestyle modification.
Lifestyle modification is important
Rita aims to successfully create the awareness to be fit and help people achieve their healthy ideal weight.
“It is not just about losing weight, but to modify one’s lifestyle to a much healthier and active one,” said Rita.
As such, her weight loss programme, 60 Days Challenge, is based on the ‘80 per cent nutrition and 20 per cent exercise’ regime which helps people to achieve their healthy ideal weight through lifestyle modification.
Rita added: “Trainees are coached to lead a balanced healthy lifestyle based on the regime, which includes a nutritious meal plan, regular body workout and physical activity, sleep quality, stress management and of course nurturing a positive and determined mindset.”
“So, when the trainees follow every aspect of the programme for 60 days, the lifestyle gradually becomes habitual. Some of my trainees are continuing their fitness journey with their family even after the programme.
“I have trainees who have reached their respective weight loss goals within the timeframe and are now medication free from diseases such as diabetes and hypertension.
“We also provide consultation and motivation, because along the way of the programme, some people tend to give up and not finish to the end of the line.”
Rita shared that most of her trainees were women compared to men.
“In fact, most of the time the men are usually a family member or spouse joining in with the female trainee,” she shared.
The 60 Days Challenge coaching is done entirely online via zoom and trainees are provided with a fitness tracker device, monitored via an app.
The online platform also allows participation from other countries such as Singapore, India and Australia.
Those who are interested in joining the Rita’s 60 Days Challenge programme, can head to ‘Rita Dr Y & Dr S Fitness’ Facebook page for further information.
Making the most of the lockdown
Rita noted that the sedentary lifestyle during the lockdowns and movement control orders (MCOs) have been one of the causes for weight gains.
However, she believes that lockdowns are also the best time for one to get into a fitness regime and change their lifestyle.
“Prior to the pandemic, we usually hear people complaining of having tight schedules and unable to find time to exercise.”
“But now, since we are locked in, we are able to allocate time to exercise at the comfort of our own home and space.”
“Some of the best workouts to do at home for weight loss include HIIT workouts, such as burpees, lunges and squats, as well as cardio workouts.”
Trainee turned trainer
“For seven years, I was unable to step out of my house without painkillers. It was so bad that the doctor insisted I undergo surgery.”
Opting out of the surgery, Rita gave up her job instead, in the hope that resting at home would help.
“But unfortunately, that wasn’t the case. My condition got worse to the extent I couldn’t move. I then started to gain weight because of the passive lifestyle due to immobility and medication.
“It became very depressing and soon after I decided to change my lifestyle.”
It was then Rita became a trainee for the 60 Days Challenge programme.
“I lost about 10 kilos and I made it to my ideal weight. And the best part is I became medication free.
“I then decided to reach out to others who might be struggling with their weight and suffering with health complications.
“So, I got myself trained and verified to become a nutritional fitness trainer to help others through this lifestyle modification.” — The Health