I lost 12kg and kept it off!

Tan Hock Seng speaks to Sophie T. about how he battled through knee surgery recovery and weight gain to now lead a healthier lifestyle.

Tan Hock Seng, 32
Lost 12kg in four months through good diet and low-impact exercises.

I didn’t have weight issues growing up. But in my late teens, a snapped ligament in my knee from playing rugby altered everything, and I started to notice changes in my weight.

After surgery to correct the problem, I couldn’t exercise for months, and before I knew it, the weight had piled on and I went from 80 kilograms to a hefty 92 kilograms – with my height, that put my Body Mass Index (BMI) in the ‘Overweight’ category.

Over the next few years, I had to have further corrective knee surgeries as my knee gave again and again. My recovery took several years, and due to work travels and a hectic schedule, finding the time to exercise became quite impossible.

I’ve always had a robust appetite for our Malaysian food (and still do). This wasn’t a problem when I was playing rugby, as my sports training sessions were intense and regular. I didn’t take healthy eating seriously, and would gorge on greasy local meals, even for supper. This was the only time I could meet up with friends, and for some reason, I would always have a hearty appetite. I later learned that eating smart is all about cultivating the right habits, and that eating supper, was simply a (bad) habit.

I came to a point where I felt I had to do something about my weight gain. I got on a high-protein diet, which at first seemed to work. A friend tried to dissuade me from dieting unhealthily, but I insisted that I was fine on this programme as I had lost quite a few kilograms this way and in just a matter of months. I was happy with the results.

I was feeling better and lighter, but then I had a medical check-up and read my results in horror. My cholesterol, blood pressure and uric acid levels were dangerously high and in time, would have led to heart-related diseases and possibly gout. Not my idea of a fulfilling life!

That made me realise that perhaps my friend was right after all. I began to see that the source of my weight gain wasn’t entirely due to my inability to exercise. It also had a lot to do with what I was putting into my body on a daily basis – it was then that I made the decision to do something different to make some positive changes for a healthier lifestyle.

I began searching for a way to lose the excess kilos effectively and healthily. I was constantly on-the-go, and it wasn’t easy to find eateries that catered to my nutritional needs, but I found ways to make it work.

I replaced greasy meals with more fresh fruit, lean meat, and vegetables. I became very selective with meals, and would only choose foods that I knew were good for me. Though tough at first, it became easier after a while.

When I look back at my past eating habits, I can clearly see just how unhealthy they were. I know now that I made the right decision to change – having good health is not something I should just do for myself, but for the generation that will come after me.

I also had physiotherapy for my injured knee. This involved bending and stretching exercise routines that were painful! It was worth enduring the pain because I knew it was necessary to set my knee right so that I could start exercising properly again.

As time passed, what was initially an arduous task, became a habit. With joy, I watched my physique transform. Friends and family noticed my progress too, and marvelled at the changes they saw in me.

In four short months, 12 kilograms had slipped away. I didn’t have that heavy, sluggish feeling all the time anymore; I was, at this point, exercising daily, either in the mornings or evenings. I was much more energetic.

It was an amazing experience. Because my knee was still healing, I had to stick to low-impact exercises, such as cycling and swimming. Soon after, a friend introduced me to a cross-fit gym, which utilises functional training workouts to stimulate adrenaline and enhance core strength. The trainers there designed routines for me that were challenging but still kind on my knees.

I’m glad I didn’t give up when the climb was looking steep. When I observe those around me, I can tell many have thrown in the towel in their weight loss attempts. But all it takes is a little discipline, and doing bit by bit every day. I wish I could help more people understand how rewarding it is, mentally and physically, to take positive measures to manage their weight and experience the fulfilment that comes from it. Working out to get into shape has become an enjoyable hobby. I’ve always admired sportsmen for their grit and determination and that was, and will remain, my greatest inspiration.

Today, I continue to enjoy our Malaysian cuisine, but I’ve learned how to balance out my meals. If I plan to have a feast with friends over the weekend, I work out extra hard at the gym the day before and the day after. This has now become a lifestyle.

At this point, I am focused on upping my strength performance. I have specific goals on what I’d like to be able to achieve in the gym, and I’m surrounded by the right individuals to keep me motivated. It’s very enriching, living life the way I do now, and enjoying the company of friends who appreciate the value of health as I do. Now that I’m so much healthier, I find my mind clearer and sharper for work, and my sleep patterns regular – all in all, I feel ready for anything!

PHOTOGRAPHY: Shawn Lor @ Blink Studio
MAKEUP & HAIR: Estee & Raymond for Miko Hair Studio & Academy +
Sammi Chang for Averine Therapeautic Skincare Colours
CO-ORDINATION: Veena Sidhu