Weighing 110 kg at one point, a result of a demanding schedule and neglecting his own health, Dr. Chirag Tandon, Director of Internal Medicine at Sharda Care Healthcity realised it was time to make a change. Faced with a health concern, he realised he couldn't ignore his health any longer and thus started his self-care journey. Over the next 18 months, through consistent dietary discipline and regular physical activity, he lost 35 kilos, a powerful testament to his belief in healthy living.

There wasn’t a single incident, but rather a mindset shift. When I turned 40, I knew it was time to put my health above everything, career, leisure, and even personal time. I committed to carving out at least 1 to 1.5 hours daily for physical fitness and clean eating. I’ve lived with essential hypertension and a genetic predisposition to heart disease. My mother has battled high BP for 35 years, and I also have hyperhomocysteinemia, a condition that increases my risk of blood clotting. All of this made me realise I couldn't afford to be careless any longer. My unhealthy diet and lack of exercise had pushed me into a danger zone. This wake-up call inspired me to take control.

I made both dietary and physical changes. I started taking stairs instead of lifts during hospital rounds, increased cardio and introduced some weight training. I cut down on carbs, rice, and excess protein, and shifted to a more fruit- and vegetable-rich diet. While I’m a foodie at heart and have had my fair share of cheat days, I believe that diet and fitness are more about mindset than deprivation. Once you’re mentally in, it gets easier to stay consistent.

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Post-COVID, we’re dealing with a lot of hidden stress, poor food quality, and sedentary habits. Since I’ve made these changes myself, I don’t just talk to patients — I show them what’s possible. My physical transformation adds credibility to my advice. Patients now see that I’ve achieved this despite a hectic schedule. That gives them hope. I emphasise sustainable lifestyle changes over quick fixes. Fad diets, supplements, and injectables might give short-term results but often come with long-term side effects. Real change is gradual, but it's worth it.

I’m lucky — I don’t internalise stress easily. But yes, long hours can affect your personal life. The key is support from family and friends who walk with you on this journey. Motivation has to come from within. No one else can do that for you. Weight loss and lifestyle change are slow processes. There are no shortcuts. Injectables and supplements may show fast results, but they aren’t sustainable. Patience, discipline, and consistency are the only way.

Believe it or not, I’ve never had tea in my life not even once! I am not a caffeine person. I prefer milk and milk-based products like curd and buttermilk. I avoid fizzy drinks and prefer eating whole fruits to drinking juices. What truly brings me joy now are the compliments, “You look 10 years younger!”, and that’s both uplifting and validating. I’ve started colouring my hair, enjoying how I look and feel. More than physical lightness, it’s the mental clarity and energy that has changed everything.

Honestly, I don’t need to tell young doctors much they are already setting examples. I often see them at the gym late at night, doing cardio and lifting weights. They understand the value of health. It’s the older generation that needs more nudging. Prioritising your body is the greatest gift you can give yourself and your loved ones. When you eat well, move well, and feel well, your entire perspective becomes more positive.

I always joke that I was once MOTI-weighted… and now, I am motivated!