How I Lost 16 Kg, Became Diabetes Medicine-Free in 10 Days and Took Control of My Obesity

• Name - Mr.  Bimal Panday
• Age - 60 Years Young
• Profession -  IT consultant 
• Place -  Ahmedabad, Gujarat..

Hello

 

I am Bimal Panday, a 60-year-old IT consultant from Ahmedabad. My diabetes was detected during a routine health screening nearly eight years ago. I had no major symptoms, but obesity and an undisciplined lifestyle had gradually affected my health. I was taking Metformin twice a day and later required a higher-dose medication from my endocrinologist. When a friend shared his successful FFD experience, I decided to give it a try. Within just 10 days of following the FFD diet and exercise plan, I became free from diabetes medicines. Along with that, I lost 16 kg and developed a completely different awareness about food, exercise and my health.

 

 

My diabetes was detected almost eight years ago during a routine health screening.

I did not experience any specific symptoms or discomfort that made me suspect diabetes.

I regularly went for health check-ups, and that is how I discovered that my blood sugar was elevated.

 

There was no family history of diabetes. Neither of my parents had diabetes. At the time, my doctor felt that obesity could have been one of the major factors contributing to my diabetes.

 

For almost eight years, I managed my diabetes with Metformin. I was taking 1,000 mg a day, divided into two doses.

Later, when I consulted an endocrinologist, I was prescribed a higher-dose medication.

My HbA1c had reached around 9.2 at one point, but with the higher medication dosage, it came down to around 7.

 

However, I did not want to depend on medicines forever. I wanted to achieve better health and bring my HbA1c below 5.7 without medication.

 

I had already heard about Freedom From Diabetes through a friend who had successfully completed the programme. Seeing his transformation made me curious.

 

I thought, if my friend could achieve results through FFD, why shouldn't I try it too?

 

My primary goal was simple: I wanted freedom from diabetes medicines and wanted to improve my overall health.

 

When I started my FFD journey, my weight was around 106 kg. I believe obesity, gained weight and a sedentary lifestyle had contributed

My eating habits also played a role. Like many of us, my diet was high in carbohydrates and included dairy products.

 

After joining FFD, I changed the way I approached food.

I learnt that it was not simply about eating less, but about structuring meals properly and understanding proportions.

I also followed the FFD diet and exercise recommendations.

 

One of the most important changes I made was stopping milk and milk products, which I personally felt were affecting my health.

Within just 10 days of following the FFD approach, I was able to stop my diabetes medication.

 

My HbA1c, which was around 7 when I joined, eventually came down to 6.2 without diabetes medicines.

 

Weight loss became another major part of my transformation. From 106 kg, I came down to around 89–90 kg, losing approximately 16 kg.

My BMI, which was around 32.72, also came down significantly and is currently around 29.

 

After reaching my lowest weight, I started focusing more on strength training and muscle building.

With increased protein intake and strength exercises, my weight later increased to around 95 kg.

However, I believe much of this increase has been muscle mass rather than simply fat.

My home weighing machine also indicates that my fat mass has not increased significantly.

 

My current focus is to reduce my body fat from around 30% to 20% and eventually reach a target weight of around 85 kg.

 

 

I have not taken a one-on-one psychologist session or followed meditation or journaling as part of my routine yet.

 

However, yoga has been an important part of my lifestyle for the past two years. I practise yoga every morning, and it has become a regular part of my routine.

 

I also want to explore meditation in the future because I believe mental well-being is another important part of maintaining overall health.

 

I participated in Fast for Freedom more than once. The first time, I fasted for two days. More recently, I completed a longer fasting experience in May.

 

During the nine-day fasting period, I lost around 3.2 kg.

 

For the fast, I consumed Shahi Pani and nuts and avoided regular food. I did not even have soup or salad during the fasting period.

 

Interestingly, fasting did not make me feel weak.

On some days, I actually felt energetic. During my first two-day fast, I even walked around three to four kilometres while going to service and collect my scooter, without experiencing weakness.

 

For me, this experience showed that my body could handle fasting much better than I had expected.

 

Yoga has been part of my daily routine for the last two years. Along with yoga, I have now started going to the gym, with a greater focus on strength training and muscle building.

 

I can perform around 12–18 Surya Namaskars in one go.

 

My athletic goal has now evolved beyond simply losing weight. I want to build muscle, reduce my body fat and become stronger.

My current target is to bring my body fat down from around 30% to 20% and reach approximately 85 kg.

 

Today, exercise has become an integral part of my lifestyle. I practise yoga every morning and have added gym workouts to focus on strength and muscle development.

 

My biggest lifestyle learning from FFD has been understanding food better.

I have become more aware of carbohydrates, food proportions, protein and the relationship between nutrition and exercise.

 

Most importantly, I no longer take diabetes medicines. I have lost approximately 16 kg from my starting weight of 106 kg and have significantly reduced my BMI.

 

For me, FFD has not just been about improving a blood sugar number.

It has given me greater awareness of how I need to structure my food, exercise and lifestyle to maintain better health.