Formulaic fitness regime helps Kerala native shed 31 kg in five months

Vipin prepared a formula for weight loss and followed it diligently.

Vipin Kuriakose, a non-resident Keralite based at Sharjah in UAE, sensed that his health was at risk when his weight touched 107 kg in April this year. But Vipin did not despair; instead, he launched a self-prepared strict weight-loss programme and shed a whopping 31 kg in just five months!

Sharing his story with Onmanorama, Vipin says that his efforts were strenuous but when his wife Anju joined him midway, he was determined to achieve his target.

Vipin hails from Wadakkanchery in Palakkad district and has been working in Sharjah for the last eight years. An engineer in Sharjah Vipin led a sedentary lifestyle which caused weight-gain. “Even though some health issues cropped up due to my weight, I ignored them and continued with my lifestyle. There was neither exercise nor compromise on food. I had the habit of gorging on snacks at night. Sweets too were a weakness. Moreover, I preferred non-vegetarian food,” he says.

“All this led to a weight of 107 kg,” adds Vipin.

Doctor’s warning

During the last few years, Vipin has been conducting blood tests every three months. “Checking the test results, my doctor used to warn me that there was a risk of developing lifestyle diseases. As a first step to prevent the onset of such diseases, I was advised to shed my weight,” says the engineer.

Vipin started some exercises to reduce his weight but gave up soon. “I was too lazy,” he explains.

However, when he weighed 107 kg, there was variation in his blood pressure and cholesterol levels reached the borderline. “At this stage, the doctor suggested some medicines and I became aware of my health condition,” says Vipin.

Surprise gift that changed his life

In May, Vipin celebrated his birthday and he received a surprise gift from his wife. It was an Apple watch. “That was the turning point in my life,” says the youth.

“The watch displayed workout reports and other exercise-related data and I decided to launch my weight-loss programme with its help,” recalls Vipin.

The engineer’s first step to achieve the goal of weight-loss was changing his bed time. “I adopted an 8-4 sleeping schedule. As my office duty started at 7 am, I began getting up at 4 am and engaged in morning walks. Later in the evening, I went to bed by 8 pm to get eight hours’ sleep,” informs Vipin.

“Initially, I found it difficult to follow this schedule, but I persisted with it and the results were soon evident,” he says.

Drastic weight-loss

Starting with 107 kg in May, Vipin reached 76 kg in five months. “That made a huge difference. In fact, I could feel positive energy filling my entire self and I gained much confidence. I realized that I could achieve any goal I set,” he says.

Moreover, Vipin’s blood test reports showed normal levels of various indicators. His blood pressure also became normal. “The doctor too was surprised. He asked me how I had achieved this feat. That gave me a big positive feel,” says Vipin.

Fixed meal hours

Curiously, Vipin’s efforts to reduce weight did not follow a particular diet or fitness regime. In fact, did not change the type of food he consumed, but made some alterations. For instance, during the first few months, sweets and snacks were avoided totally. However, he began eating them in small quantities later.

“My food intake remained normal, but I changed the way it was eaten. Stressing on fixed meal times, breakfast was between 7 and 8 am; lunch during 12-1 pm and dinner by 6 pm,” says Vipin. Regarding workout, he walked seven km in the morning in one hour and ten minutes and engaged in breathing exercises for 15 minutes.


Vipin also prepared a formula called ‘FEWAR’ and followed it diligently. ‘F’ stood for Food. He took it on time. ‘E’ was exercise – walking and yoga. ‘W’ was water which he drank 4-5 litres a day. “Now it is 3-4 litres,” informs Vipin. ‘A’ indicated ‘Asleep’, which he had for eight hours a day without fail. Finally, ‘R’ was relaxation and prayer.

Inspiring family, surprising others

Incidentally, Vipin’s family initially took little interest in his efforts. However, when the results became evident, Vipin’s wife joined him and she too lost 15 kg. Their son Adon now avoids snacks altogether.

During the lockdowns imposed in view of COVID-19, Vipin met only a few friends and acquaintances. The churches too remained closed. “When I visited the church after the lockdown was lifted, many people did not recognize me. When I removed the mask, they were in for a big surprise,” says Vipin.

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