“All you need to lose weight is a strong ‘why’ coupled with the determination to succeed. The ‘how’ isn’t really that complicated.”

The digital advertising consultant, who is 1.65 metres (5 feet 4 inches) tall, weighed 92kg at her heaviest in January 2021.

How did she drop the excess weight? Sen followed a simple, three-pronged strategy: incorporating a daily walk into her schedule, and switching up her diet and sleeping habits.

She has more energy now and feels stronger – physically and mentally. What’s more, her self-esteem has skyrocketed.

“There is no going back to the old me,” she says with a determined smile.

“I was quite fit while growing up. Over the years, work and family commitments took over. I neglected my health and developed a few poor habits,” says 47-year-old Sen, from India, who has called Singapore home for the past 20 years.

Sen’s fitness quest began after her mother’s death in early 2021.

“It made me realise the importance of my health,” says Sen, who had been overweight for 15 years and obese for seven.

Sen did her own research on weight loss and devised her approach comprising exercise, diet change and recovery.

She now walks for 90 minutes a day in Singapore’s Green Corridor – a 24km walking trail that links Clementi Forest, Truss Bridge and Old Bukit Timah Railway Station.

Next came the diet. “I cut out sugar, fried and processed food, and my meals consisted of lean meat such as chicken or fish with a healthy serving of greens,” says Sen.

By having nutritious wholesome foods, she was able to stop taking her prescribed medication within six months.

Her relationship with food has changed. “Food had become such an important and all-encompassing part of my life. I would spend a lot of time thinking about my next meal; now I look at food as a source of nutrition instead of something to gorge on,” she says.

Tracking her daily calorie intake helped, using the Healthify Me app. “Keeping track of my calorie count and of the nutrients I consume (protein, fat, carbs and fibre) helps me with my dietary choices,” explains Sen.

She also adjusted her sleep schedule, making going to bed and waking up at the same time every day a priority.

“Before, I would work long hours, eat late and sleep even later, barely getting five hours of sleep at night. I would wake up feeling tired, groggy and irritable. I decided to be more disciplined with my time at work, made sure that I was in bed by 11pm, and got eight hours of sleep every night.

“This has made a huge difference as I now start my day feeling refreshed and energised. Along with the extra energy, going to bed early has helped with my diet. There is no danger of late-night snacking while watching Netflix any more.”

Sen also decided to stop drinking alcohol. “I was never a big drinker; however, I found myself drinking a few glasses of wine every week. Besides the added calories, I realised that while drinking, I would binge on unhealthy snacks.

Now at a healthy weight and in control of her eating, she recently began allowing herself an indulgence of one glass of wine per week.

Over the years, Sen has seen family and friends successfully lose weight, only to pack it back on again. To help herself stay accountable and keep the weight she had lost off, in November 2021 Sen started working out with a trainer twice a week.

Gary Teo, Sen’s trainer at Energia Fitness Club, says his focus with Sen has been on increasing strength and muscle mass.

“We do circuit training, train with weights and incorporate exercises using body weight as well. Sudipa embodies the fact that it is never too late to take charge of one’s life.”

Her new-found energy levels motivate Sen to stay on track.

“It has taken a lot of sweat to lose weight at this stage of my life and I am basking in the appreciation of my friends and family, many of whom can’t recognise me now.

“Witnessing my mother’s prolonged illness and suffering has made me determined to remain healthy, particularly as I get older.”

She is grateful for her loved ones’ support.

“My husband encouraged me all through. He would gently nudge me to step out to exercise, particularly on the days when I would feel lethargic. That made a big difference in keeping me motivated.

“We went for walks together when I started, and I could barely keep pace with him. Now, he can’t keep pace with me!” says Sen with a mischievous smile.

Her best advice to people who want to shed excess weight? Find a strong motivation to start the process. If the “why” is strong enough, Sen believes the “how” will follow.