I swapped toast and jam for protein and dropped three dress sizes

I was never into exercise growing up, which shocks people as they assume that a love for movement must come naturally to a personal trainer. In fact, I only ever did PE at school and, as soon as I got my period, I would ask my mum to sign me off from most lessons.

and twice as likely to develop cardiovascular disease compared to the average white person in the UK.

I was very unhealthy but got away with it because I was naturally slim. Then in my late 20s, after marriage, I gained quite a lot of weight. My waistline expanded further after giving birth, as I continued to eat for two and my metabolism slowed down. I don’t use scales so I don’t know how much weight I’d put on but I was easily double my current size, as was my husband.

As well as a poor diet, my sedentary lifestyle was also to blame. I had a demanding job as a global project manager for BP which I loved, but it involved being tied to my desk around the clock and international travel which made it difficult to eat healthily and squeeze in workouts. In terms of exercise, I would get some steps in on my commute but that’s about it.

I gave up my career in my early 30s, wanting to focus on raising my young family.

. This set off alarm bells and was my turning point.

At 34, once my three sons were all in nursery or school, I started going to group exercise classes at my local gym to increase my activity levels and lose a few pounds. However, I found that I wasn’t really being consistent or making much progress.

and I quickly saw a physical, as well as mental, transformation. There were times where I lacked motivation and found it tricky to stick to my new diet but it helped that I let myself exercise from home if I wasn’t in the mood for the gym and ate plenty of protein to keep me fuller for longer.

I loved seeing myself progress from lifting nothing my whole life (apart from bags and suitcases) to being able to do push-ups and barbell squats pretty easily and, eventually, pull-ups and deadlifting one-and-a-half times my body weight. I also became much more empowered and resilient in dealing with life’s challenges, juggling home life, living as a joint family, ageing parents and grief following the sudden death of my father-in-law.

and fruit. Protein keeps me fuller for much longer and ensures my blood sugar levels are a lot more balanced, which is amazing for my mood, productivity and energy, while also lowering my Type 2 diabetes risk.

, which is rich in olive oil, vegetables, lean protein and whole grains, as opposed to the typical modern South Asian diet, which is high in carbohydrates, sugar and deep fried foods.

Food is such an important part of my culture and I still enjoy traditional Gujarati curries, which contain spices like turmeric that are good for us, but I replace the white rice and Indian breads with complex carbohydrates like quinoa, sweet potatoes, vegetables, salad, beans and lentils. I make my plates as colourful and diverse as possible (focusing on eating the rainbow) and opt for home cooked foods, rather than shop-bought ultra-processed foods.

.

My approach to my diet has always been about nourishing my body, rather than depriving myself of anything. I still enjoy pizza and pasta if I go out to a lovely Italian restaurant but do this less frequently than before. I love my food and I’m still a big foodie.

) from a champagne flute, rather than having a glass of wine – though I’ll still have the odd glass of fizz at a celebration. Not drinking is better for my health but also means I’m bingeing less, as I’m not tucking into food at 2am after a night out with friends, which also really helps my sleep.

I have no idea how much weight I lost. I would take a guess that it was around 10kg (22lbs), based on photos and my old clothes. I’ve dropped three dress sizes from 12 to 14 to my current six to eight. Most important is the change to my body composition. My body fat has reduced and my muscle mass has increased, leaving me with more muscular definition.

During the first few years of overhauling my health, I became fascinated about how the weight was coming off and all the benefits of building muscle. It was aiding my weight loss as well as mental health and overall health.

At 40, I decided to take courses to qualify as a fitness instructor and then a personal trainer. I only told my immediate family that I was studying and taking these exams, as I was really just doing it for my own knowledge and never intended on it becoming a career.

.

, was published by Penguin. It is all about lifestyle, mind and exercise snacking and became a bestseller.

I hope I’m breaking down the barriers to exercise – cost, time and motivation – and offering a flexible approach that’s going to help people. It’s about feeling good physically and mentally and knowing that we can reduce so many risks of getting chronic illnesses.

and at other times I have a squidgy belly). I’m thinking about my long-term health and my goal to stay as independent for as long as possible.

Alongside my fitness journey, my husband, Menal, 52, has also transformed his body through diet and exercise. Having that companionship has been brilliant and it means my children see movement as a normal part of life, which is something I never had growing up.

. She’s my fitness buddy in my online exercise classes. It is so important to stay moving with age, as it increases muscle mass; protects against osteoporosis, osteoarthritis, high blood pressure, dementia and Type 2 diabetes; and benefits the brain, bones, heart and mental health. It’s great to see the ripple effect of people around me benefiting from exercise.

I started exercising quite late in life and am proof that it’s never too late to start. Reframe the way you look at exercise and your lifestyle to consider how it makes you feel, rather than how it makes you look. Focus on the weight you’re lifting, rather than the number on the scales, and exercise for “sanity, not vanity”.

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