An Indian couple residing in Hong Kong has successfully lost a combined 50 kilograms, driven by their desire to instill healthy eating habits in their 7-year-old son. Chinchak Satapathy and Himansu Thakur, who moved from New Delhi to Hong Kong in 2018, realized their lifestyle needed a drastic change when their son began associating stress with unhealthy food choices.
The Wake-Up Call: A Pizza Request
The turning point came when their son, Ameya, asked for pizza because he was feeling stressed. This prompted Chinchak to reflect on the lessons they were inadvertently teaching their child. “I realised that my son had begun associating food with coping with stress from watching his parents,” Chinchak told the South China Morning Post. “I thought, ‘What are we teaching our child?'” This moment served as a catalyst for the couple to re-evaluate their relationship with food and commit to a healthier lifestyle.
Pandemic Weight Gain and Unhealthy Habits
Like many others, the couple had gained weight during the COVID-19 pandemic lockdowns. The stress of being confined at home led to a cycle of unhealthy eating and increased alcohol consumption. “We were stuck at home and found ourselves trapped in a cycle of stress and unhealthy eating. The stress fuelled the unhealthy eating, and the unhealthy eating created more stress,” Chinchak explained. They were consuming alcohol three to four times a week, either socially or alone.
Himansu added, “While we were not happy with the way we looked or felt, our friends kept telling us that this was normal, this is how we age. Our life seemed to be stuck at ‘live to eat’.”
Becoming Role Models: A Journey to Wellness
Fueled by the desire to be positive role models for their son, Chinchak and Himansu decided to embark on a journey of wellness. “We wanted to be role models for Ameya. That day we both sat down and asked each other, ‘What can we do to become our best versions?'” they said.
Before committing to a sustainable lifestyle change, they had briefly experimented with fad diets, which yielded some initial weight loss. However, this time, they were determined to make lasting changes. Himansu, who weighed 110kg at his heaviest, shed 32 kilos, while Chinchak, who weighed 72kg, lost 18 kilos. This transformation was particularly significant given their family history of diabetes and high blood pressure.
Diet and Lifestyle Changes
The couple adopted a balanced approach to weight loss, focusing on mindful eating and regular exercise. They consulted with nutritionists and fitness experts to create a sustainable plan that fit their lifestyle.
Mindful Eating
Chinchak and Himansu prioritized home-cooked meals over eating out. They began paying close attention to the ingredients they were using, reducing their intake of salt, sugar, and unhealthy fats. They also focused on portion control and mindful snacking.
Instead of skipping breakfast, they started their day with nutritious options like shakshuka (tomatoes, onions, garlic, spices, and gently poached eggs) with guacamole and sourdough bread, or oatmeal. Lunch and dinner transitioned from heavy Indian curries and fried foods or burgers with fries to grilled chicken or fish with vegetables and rice.
They also incorporated healthy snacks like seasonal fruit, Greek yogurt, and dark chocolate into their diet, replacing cookies and savory Indian fried snacks with sugar-laden Indian tea. They also take protein powder, and Omega 3, vitamin D and magnesium supplements.
Regular Exercise
In addition to dietary changes, the couple incorporated regular exercise into their daily routine. They started with simple activities like walking and gradually increased the intensity of their workouts. They found activities they enjoyed, such as hiking and playing sports, to make exercise more sustainable. Hong Kong offers many opportunities for outdoor activities, with its numerous hiking trails and nature reserves.
Reduced Alcohol and Sugar Intake
The couple significantly reduced their alcohol consumption and cut back on sugary drinks and desserts. This helped them to lower their calorie intake and improve their overall health.
The Impact on Their Son
The couple’s transformation had a profound impact on their son, Ameya. By witnessing their parents’ commitment to healthy eating and exercise, he began to develop a positive relationship with food and physical activity. He started making healthier choices on his own and became more active.
The Importance of Parental Role Modeling
This story highlights the crucial role parents play in shaping their children’s health habits. Children often learn by observing their parents’ behaviors, making it essential for parents to model healthy choices. When parents prioritize their own well-being, they create a supportive environment for their children to develop healthy habits.
Long-Term Health Benefits
By adopting a healthy lifestyle, Chinchak and Himansu not only improved their own health but also reduced their son’s risk of developing chronic diseases like obesity, diabetes, and heart disease. Parental health has a significant impact on a child’s development. Children raised by healthy and active parents are more likely to adopt similar behaviors, leading to long-term health benefits.
Mental and Emotional Well-being
In addition to physical health, parental well-being also affects a child’s mental and emotional development. Children raised by emotionally stable parents tend to develop stronger self-esteem, better coping mechanisms, and healthier relationships. Parents who prioritize their mental health can create a more supportive and nurturing environment for their children.
Tips for Parents to Promote Healthy Habits
Here are some tips for parents who want to promote healthy habits in their children:
- Lead by example: Model healthy eating and exercise habits.
- Make healthy food choices accessible: Keep fruits, vegetables, and other healthy snacks readily available.
- Cook together: Involve your children in meal planning and preparation.
- Limit screen time: Encourage physical activity and outdoor play.
- Be positive: Focus on the benefits of healthy habits rather than restrictions.
- Create a supportive environment: Make healthy living a family affair.
- Seek professional guidance: Consult with a pediatrician, nutritionist, or fitness expert for personalized advice.
- Focus on overall health: Encourage healthy habits and physical activity. Avoid focusing on weight loss, which can backfire and negatively impact children.
Hong Kong’s Healthy Eating Environment
Hong Kong offers a supportive environment for families seeking to adopt healthy lifestyles. The city has a wide variety of healthy restaurants, food stores, and recreational facilities. The Hong Kong government also promotes healthy eating through various campaigns and initiatives.
Healthy Food Options
Hong Kong boasts a diverse culinary scene, with numerous restaurants offering healthy options like salads, soups, poke bowls, and nutritious Asian dishes. Many restaurants participate in the “EatSmart@restaurant.hk” Campaign, which promotes dishes with “More Fruit and Vegetables” and “Less oil, less salt and less sugar”.
Access to Fresh Produce
Hong Kong has access to quality fresh produce, including fruits, vegetables, and seafood. Local shops and markets offer a variety of fresh ingredients for home-cooked meals.
Outdoor Activities
Despite being a bustling city, Hong Kong has numerous nature reserves and hiking trails. Hiking is a popular activity among Hong Kong residents and offers a great way to exercise and enjoy the outdoors.
A Story of Inspiration
Chinchak Satapathy and Himansu Thakur’s story is an inspiration to parents everywhere. By prioritizing their health and well-being, they not only transformed their own lives but also instilled healthy habits in their son. Their journey demonstrates the power of parental role modeling and the importance of creating a supportive environment for healthy living. Their commitment has set their son on a path towards a healthier future, breaking family history trends and proving that positive change is possible with dedication and a strong motivation.
