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

I never really participated in exercise as a child, which surprises many people since they assume a background in fitness would be a prerequisite for becoming a personal trainer. In reality, my physical education at school was the only regular exercise I did, and once I reached puberty, I would often ask my mother to excuse me from attending most of my PE lessons.

People from BME backgrounds are at a higher risk of suffering from health problems, specifically twice as likely to develop cardiovascular disease compared to the average white person in England.

I was rather unwell, but somehow managed to get away with it as I was naturally slender. Following my late 20s and marriage, however, I found myself putting on a substantial amount of weight. After having children, my midriff grew even larger as I continued to eat for two and my metabolism began to slow.

Alongside a less-than-ideal diet, I also had a fairly inactive lifestyle to contend with. Working as a global project manager for BP proved greatly rewarding, but the role was physically and time-intensive, and the continuous travel made it troublesome to eat well and fit in some exercise. In terms of physical activity, I did manage to get some exercise on my daily commute, though that was the extent of it.

I abandoned my career in my mid-thirties, opting instead to devote myself to bringing up my children.

This sparked my concern and marked a turning point.

At 34, after all three of my children were either in nursery or attending school, I began attending group exercise classes at my local gym with the aim of increasing my physical activity and shedding a bit of weight. Nonetheless, I discovered that I wasn't persisting with it or seeing much improvement.

I noticed a significant change physically as well as mentally, and at times I found it challenging to stay motivated on my new diet. However, I found it beneficial to be able to exercise at home when I wasn't in the mood for the gym, and making sure I ate a high intake of protein helped keep me feeling fuller for longer.

I thoroughly enjoyed watching my progress, from carrying nothing at all (except for bags and suitcases, of course) to doing push-ups and barbell squats with ease, before moving on to pull-ups and dead-lifting a weight equivalent to nearly two-thirds of my body weight. Moreover, I found myself becoming significantly more capable and resourceful in the face of life's difficulties, successfully balancing my home life, shared household with my partner, the demands of caring for ageing parents, and coping with the shock of losing my father-in-law.

Protein keeps me satisfied for a significantly longer period and helps keep my blood sugar levels in much better balance, which is fantastic for my mood, productivity and energy levels, plus it also helps reduce my risk of developing Type 2 diabetes.

MR Patel's diet consists mainly of olive oil, vegetables, lean protein, and whole grains, unlike the characteristically high-carb, sugary, and deep-fried food-dominated South Asian diet.

Food holds a great importance in my culture and I still delight in traditional Gujarati curries, which boast natural goodness from spices such as turmeric, but I swap out the traditional white rice and Indian breads for healthier complex carbohydrates like quinoa, sweet potatoes, vegetables, salads, beans, and lentils. I take pride in making my meals visually appealing and varied (focusing on a rainbow of colours) and I prefer home-cooked foods to shop-bought ultra-processed options.

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My approach to my diet has always been centred around giving my body the nourishment it needs, rather than giving up the things I enjoy. If I visit a nice Italian restaurant, I still allow myself to have pizza and pasta, though I opt for this treat less often than previously. I thoroughly appreciate my food and I'm still very much a lover of good grub.

I've taken to drinking champagne from a flute, rather than having a glass of wine – with the odd glass of fizz still reserved for celebrating. Giving up drinking altogether has been beneficial for my health, but it's also reduced my bingeing, as I no longer find myself devouring late-night snacks after a night out with friends, which in turn really aids my sleep patterns.

To be honest, I'm not entirely certain how much weight I've lost, but I'd approximate it to be roughly 22lbs, based on comparing old photographs and how my clothes fit. In terms of clothing sizes, I've decreased from a 12 to a six or an eight. What's more significant to me is the transformation in my body make-up. My body fat percentage has decreased while my muscle mass has increased, resulting in a more 'toned' appearance.

During my initial years of improving my wellbeing, I became intrigued by how quickly the weight was dropping off and the numerous benefits of developing muscle mass. This was having a particularly positive impact on my weight loss, mental wellbeing, and overall physical health.

By the time I was 40, I'd made the decision to sign up for classes to get certified as a fitness instructor, followed by becoming a personal trainer. I only confided in my close family about my studies and exam plans, as I'd actually taken on these pursuits primarily for my own personal edification, with no intention of using the qualifications as a foundation for a career.

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I'm hoping to make exercise more accessible - addressing concerns about cost, time and motivation - and providing a flexible way that suits everyone. My goal is for people to feel physically and mentally well, and to understand that exercising can significantly reduce the risk of developing chronic illnesses.

And at other times I have a rather bloated tummy). I'm giving some thought to my long-term health and I'd like to carry on doing things for myself for as long as I can.

Altogether, my partner, Menal, who is 52, has also achieved significant changes in his physique through a combination of exercise and dietary modifications. This shared experience has been particularly beneficial, as our children now regard physical activity as a natural and integral part of daily life, a concept I had not been familiar with during my upbringing.

My online exercise class partner, she helps me stay active and I feel it's the key to staying healthy in older age. Regular exercise builds muscle mass, safeguards against osteoporosis, osteoarthritis, high blood pressure, dementia and Type 2 diabetes; and has a positive impact on brain, bone, heart and mental well-being.

I embarked on a fitness journey relatively late in life, demonstrating that it's by no means too late to begin. Alter your perception of exercise and living to focus on the positive impact it has on your emotions, rather than your physical appearance. Concentrate on the weights you're lifting, rather than your weight on the scales, and view exercise as a means of "staying sane, rather than chasing vanity".

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