Fine-Tuning for a Healthier Future: Janaka’s Story
At the Life! program, often we meet people who are already looking after their health but they need a little bit of extra support to reach their health goals.
Janaka is a perfect example.
Even though Janaka had been active and health-conscious for years, he had a family history of type 2 diabetes and heart disease which prompted a visit to his GP.
This led him to the Life! program. Not because he was unwell, but because he wanted to stay on track and ensure he was healthy now and for the long run.
We sat down with Janaka to hear how ‘fine-tuning’ his habits led to big results.
A Proactive Approach to Health
For Janaka, the motivation was clear: preventative measures. With his mother having lived with diabetes and his father undergoing a heart bypass years before, Janaka knew his family history increased his risk of diabetes and cardiovascular problems.
“I’ve always been looking after myself, but I thought it’s good to get professional help so then I know what I have to do,” Janaka says. “I just wanted to get some more help to stay on track. That’s the main purpose.”
Small Tweaks, Big Impact
Janaka was already active, walking 12 kilometres each day, four days a week. But his weight hadn’t budged in five years. Through the Life! program, he learned that exercise isn’t just about distance; it’s about intensity.
“They mentioned that you have to do a bit of running to get your heart rate higher. Getting my heart rate up during that workout helped me fine-tune the way I do things.”
The biggest shift, however, happened in the kitchen.
Modern Science Meets Traditional Cooking
As a vegetarian originally from Sri Lanka, Janaka’s diet included delicious rice, curries, and coconut milk. While healthy in moderation, he realised these traditional meals were a contributing factor to why his weight wasn’t shifting.
The program provided the education he needed to adjust his habits without losing his culture:
- Portion Control: Learning the right balance for evening meals.
- Ingredient Swaps: Moving from salted to unsalted nuts and reducing coconut milk during the week.
- Planning Ahead: Deciding on meals 4-5 days in advance.
A Family Affair
One of Janaka’s secrets to success was involving his wife in the journey. Since she prepares the family meals, she sat in on the online sessions with him.
“She got that information, and it helped her to plan my meals as well,” Janaka explains. “She’s following it a little bit as well, so it’s good for her to follow the same.”
The Result?
By fine-tuning his portion sizes and increasing his exercise intensity, Janaka lost 4.5 kilograms in just a few months. That same weight that hadn’t moved for years.
“When you commit to this program, it automatically happens,” he says. “You don’t need to do everything, but just fine-tune a few things you’re already doing to do it better.”
About the Life! program
The Life! program is a free lifestyle modification program that covers topics such as nutrition, physical activity, general wellbeing, stress management and sleep hygiene. Run by expert health professionals, it is delivered as a group course or telephone health coaching service. The program helps eligible Victorians to make small changes to their lifestyle so that they can achieve their health goals and reduce their risk of type 2 diabetes, heart disease and stroke.
Since 2007, Life! has helped more than 75,000 Victorians live a healthier life.
Life! is funded by the Victorian Government and managed by Diabetes Victoria.
Check your eligibility for the Life! program by taking a quick online test here.
