Steady momentum: Mohd Irfan says he has lost more weight since the programme ended but plans to resume eating three meals a day. — CHAN BOON KAI/The Star
NIBONG TEBAL: His intention was to increase his stamina by committing to a strict routine of exercise and diet. Firefighter Mohd Irfan Abdul Kholik’s dedication paid off, and he lost 22.2kg in the process.
Three daily workout sessions and one controlled meal a day helped him slim down from 93kg to 70.8kg in under six months, though he admitted that dieting is hard in Penang “because there is so much good food here”.
“Watching what I ate was my biggest challenge.
“I am from Sabah, and when I was posted here in 2022, my diet went out the window because food was everywhere.
“I then got married last year, which added to the weight gain.
“When you are a newlywed and your wife cooks for you, you do not even notice the weight creeping up,” he said after winning first place at the Penang Fire and Rescue Department Wellness Hub Weight Management Intervention programme at the department’s headquarters in Bayan Lepas on Thursday.
The 29-year-old, who received a mountain bike, RM1,000 cash and a certificate, said that although the programme lasted six months, he only began actively participating four months in.
“I had to step up my training to catch up with the others because my body mass index (BMI) was 32, and I wanted to bring it down as much as possible.
“This was not the first time I experienced drastic weight loss.
“In 2017, before becoming a firefighter, I lost more than 30kg, but my weight fluctuated over the years.
“I was told I have heavy bones, but I did not want to use that as an excuse for poor eating habits.”
Mohd Irfan said he completely cut out sugar and limited himself to small portions of rice, steamed meat and vegetables.
“I only ate during lunch and snacked on fruits like watermelon. I started my mornings with cardio at home, then went to the gym in the afternoon, focusing on upper-body workouts.
“In the evenings, I jogged and carried weights because I wanted to build muscle.”
He said that a firefighter’s gear weighs about 20kg, making stamina crucial during operations.
“I could feel the weight and became tired easily at work. I realised my weight was holding me back because my seniors were fitter and had better stamina.
“It made me feel ashamed of my fitness level.”
Mohd Irfan said he has lost more weight since the programme ended but plans to resume eating three meals a day.
“It is not advisable to skip breakfast because there were times when we were on duty and I did not eat the whole day.
“I will be mindful and control my portions because I want to maintain my weight and observe a balanced diet. I hope to motivate others to keep fit.”
Mohd Irfan was among 43 participants from the Penang Fire and Rescue Department who took part in the programme, which ran from June to December.
Penang Fire and Rescue Department director Mohamad Shoki Hamzah said the programme, now in its second year, was designed to help officers achieve a BMI within a healthy range, below 30, in line with the department’s physical compliance requirements.
“It was compulsory for all those who recorded a BMI of 32 and above to join the programme.”
State Health Department director Datuk Dr Fazilah Shaik Allaudin said the department was happy to be a strategic partner in the initiative.
“This programme not only focused on weight loss but emphasised the development of a holistic healthy lifestyle, including a balanced diet, regular physical activity, stress management and lifestyle that supports long-term health,” she said.
