MELAKA – A fireman who previously struggled with obesity has successfully lost nearly 40 kilograms (kg) in six months through disciplined eating and consistent exercise under the 2025 Weight Management Intervention Programme (IFITER).
Cheng Fire and Rescue Station (BBP Cheng) personnel, PBK I Mohd Lokman Ghani, 45, who once weighed 112.9kg, has now reached 75kg.
He said his weight loss journey began with small steps, starting with cutting out sugar for a month before joining the IFITER programme.
“After that, I began practising balanced eating. I gave up unhealthy foods and focused only on carbohydrates and proteins such as eggs and chicken breast.
“I also ate fruits, reduced oily foods and rarely ate rice, maybe only twice a month,” he said after attending the December 2025 Monthly Assembly of the Melaka Fire and Rescue Department (JBPM).
The event was officiated by Melaka JBPM Director Zaidi Ma’at at the JBPM Melaka headquarters in Bukit Katil on Tuesday.
During the programme, Lokman was named the champion of the Weight Loss Challenge in the Obese-to-Overweight category after achieving a total loss of 37.9kg.
Lokman said that beyond dietary control, physical activity played a major role in his transformation.
“Over the six months, I ran approximately 1,000 kilometres. In the final month before the weigh-in, I added swimming sessions to improve my fitness.
“I also practised 20:4 intermittent fasting - fasting for 20 hours and eating within a four-hour window. During that period, I only consumed boiled or grilled food, all without sugar,” he said.
He added that the weight loss has given him a significant advantage in his daily duties as a firefighter.
“Work is now easier; my body is lighter and more agile. Previously, my weight limited my movement, made it difficult to find suitable clothing and affected my performance.
“This change has also inspired my colleagues to adopt a healthier lifestyle. Even my team members join me in training because they see the transformation in me,” said the Bukit Rambai resident, who has one child.
Meanwhile, Zaidi said the IFITER programme, implemented in collaboration with the State Health Department (JKN), Wellness Hub Alor Gajah and JBPM Melaka, has shown positive progress among firefighters.
“This programme is not just a weight-loss challenge, but an effort to cultivate a healthy lifestyle, strengthen self-discipline and increase awareness of long-term health management.
“The fitness of our personnel is the organisation’s greatest asset because it directly enhances the effectiveness of rescue operations, firefighting and overall preparedness,” he said.
According to him, the programme involved 60 participants, including 56 men, and all of them successfully reduced their weight.
Of that number, 20 participants recorded a Body Mass Index (BMI) below 30.