Alex Tan, a Singapore-based corporate executive, took charge of his health after a stark warning from his doctor that he might not live to see his teenage son reach adulthood. Struggling with excess weight since childhood, Tan reached a peak of 134kg in his 30s and was suffering from a range of health issues, including type 2 diabetes, high blood pressure, high cholesterol, gout, acid reflux, and sleep apnoea.
In April 2021, motivated by his doctor’s words and the desire to change his life, Tan embarked on a transformative journey. Over three years, he lost more than 40kg, dropping from 120kg to 78kg, and reduced his body fat percentage from 40% to 21.7%. His health improved dramatically—he no longer needed medication for high blood pressure, and the dosages for his diabetes and gout medications were significantly reduced. The issues of sleep apnoea, acid reflux, and joint pain also disappeared.
Key to Tan’s success was the three-pronged plan developed by his personal trainer, Monique Lee, which included walking 14,000 steps a day, following a calorie-deficit diet, and strength training three times a week. Initially, exercise was challenging for Tan, who had limited mobility due to his excess weight. However, with determination and consistency, his stamina improved, and he gradually built full-body strength and endurance.
Tan’s diet was another crucial factor in his transformation. Lee introduced a structured meal plan that eliminated starchy carbohydrates and focused on vegetables, fruits, and lean meats. As Tan progressed, his diet was adjusted to include starchy carbs, helping him maintain his weight loss. By planning his meals and sticking to a routine, Tan found it easier to manage his cravings and sustain his new healthy lifestyle.
Tan’s fitness journey also received a boost when he met his partner, Rachel, a fitness enthusiast who shared his commitment to health. Together, they trained, attended fitness classes, and supported each other’s goals. Rachel’s low-calorie desserts allowed Tan to indulge his love for sweets without derailing his progress.
Tan’s story is one of perseverance, mindset change, and the power of building healthy habits. His advice to others is simple: start now, don’t deprive yourself, and commit to making small, sustainable changes. “If I can do it, so can you,” Tan says, now enjoying life with newfound energy and confidence.
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