Eat healthy, exercise right and be fit like me

Meet, Prasad.

Prasad is in the marketing and sales division at Xcode Life Sciences. In 2012, when he was out shopping for clothes, he couldn’t find the right size for him. The problem was, his size exceeded the largest sizes available at most stores that would be XXXL”. Fast forward to 2014, his waist size has dropped from 48” to 39”. Now, he has another problem, albeit a good one- shopping for new smaller sized clothes. We asked Prasad to share with us his journey from Fat to Fit. Read below to learn how he did it.

Name: Prasad V.V.N

Age: 21

Profession: Business Executive – Sales and Marketing

Before 7th January 2013 After 7th October 2014
Weight 165Kgs. 105Kgs.
Waist 48 39
Body mass index (BMI) 43 28
WaistBody fat % 34 24



What inspired you to undertake this transformation?

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One evening I had gone shopping for a pair of jeans and I was not able to fit into even the biggest one that they had. I felt horrible thinking about it. I was a college basketball player and I used to tire out very soon. That is when I realized that if I was to go on like this sooner or later I would get one of the many chronic diseases due to my obesity.

What were the initial steps you took to get started on the program?

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I joined a gym where I was prescribed a diet and got myself a personal trainer. Earlier I used to drink two glasses of Bournvita a day but I started avoiding dairy products and restricted my intake of rice based foods. I slowly stopped eating foods made of Maida or fried foods. I also stopped eating out in the weekends.

What was your exercise regimen that helped you reduce your weight?

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I used to work out daily. I had a personal trainer who would give me variety of workouts daily like body weight exercises, aero boxing and also weight training which is essential for fat loss. In the beginning I used to feel the workout to be intense but once my body started adapting to the workout and diet, it felt fun to exercise daily.

What changes did you have to make in your diet? And how did you manage to stay on it?

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All the credit goes to my mother and my dietician. I used to dine out with friends at least twice a week. I used to stuff myself with all kinds of fried foods and colas. Once I started exercising, I gradually started reducing my outings to once a week and at one stage avoided it totally. As I started reducing weight, my father who is a diabetic also joined the gym and started to workout and has altered his diet.

Tell us about your diet in detail.

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My day begins at 5:00am with a glass of green tea and 4 pieces of badam. I split my meals and eat every 2 Hrs.
• Breakfast: 2-3 slices of whole wheat bread or 2-3 wheat dosas or a cup of samba rava upma or oats upma.
• Mid-Morning: A cup of chopped fruits (Bananas, custard apples, zapotas and mangoes occasionally or rarely).
• Lunch: A cup of brown rice/little millet, foxtail millet or barnyard millet with a bowl of dal/sambar and a bowl of vegetables.
• Evening snack: Green Tea and a slice of brown bread.
• Post-Workout: 2 scoops of Whey Protein Shake
• Dinner: 2-3 chapattis with dal/2 wheat dosas / 2 ragi dosas

Now that you have achieved so much in fitness, what’s next for you? What are your goals and how do you continue to motivate yourself to keep up this lifestyle?

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Post weight loss many people have come to me asking about how I managed to lose this much weight and I have been giving people tips and advices about diet and workouts.

My hip size has reduced up to 9 inches and I have had to throw away all my old clothes as none of them fit me. All the hard work and effort put in to my health has rewarded me with a healthy and fit body and mind.

We mustn’t stop exercising as soon as we achieve our goal; Fitness is a lifelong process.

What is your advice to people who want to adopt a healthy and fit lifestyle?

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• Say “No”– Know your limits and stick to them
• Exercise regularly– Physical activity plays a key role in reducing and preventing the effects of stress. Make time for at least 30 minutes of exercise, three times per week. Nothing beats aerobic exercise for releasing pent-up stress and tension.
• Eat a healthy diet– Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.
• Reduce caffeine and sugar– The temporary “highs” caffeine and sugar provide often end in with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet, you’ll feel more relaxed and you’ll sleep better.
• Avoid alcohol, cigarettes, and drugs– Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.
• Get enough sleep– Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

What motivated you to join Xcode and how do you think Xcode will help its customers in achieving health and fitness?

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Fitness to me is not about shedding weight but is a way of life. A fit lifestyle does a lot more to the person than lose weight. I believe it transforms you as a person in many ways. I do a lot of research on the latest health and fitness products out there. That is how I got to know Xcode and was excited to find out about Xcode’s state of the art genetic technology to help people achieve their best health potential.

Although I had lost nearly 60 kgs over 21 months, I did it without the understanding of what was uniquely suited for my body in terms of diet and exercise. With Xcode’s genetic test-based health and fitness program, 100andLife, I could have achieved my goals far more effectively and quickly.

My key objective now as a member of the Xcode family is to spread this information within the fitness community as much as possible. Most people are not aware of the latest scientific advances and how they can be utilized to make their fitness goals highly effective and in quicker time frame. I am currently focussed on promoting this awareness about genetic fitness program among gyms and personal trainers nationally.