Diet & Fitness: Weight Loss: Weight-Loss Success Stories:

 Mark M.

 I had always had a beer gut, and then when I quit drinking 9 1/2 years ago I started eating more and exercising less. Two years ago I had pneumonia and an X-ray found a small spot on my right lung so I gave up smoking, only to find Reece's Cups and Honey Buns. Combine those factors with a desk job with little or no exercise and I ballooned up to about 255 pounds. I was wearing size 44 pants and XXL shirts, and those were snug, well no, they were tight. I was a 46-year-old time bomb.

 Last July while on family vacation my wife shared to the rest of the family her concerns about my health: leg cramps, sleeplessness, shortness of breath. My dad, who is a type 2 diabetic, got me to check my blood sugar one morning and it was 325. When we got home I was reminded by everyone to go to the doctor and I finally did. Diagnosis: Type 2 diabetes, very high cholesterol levels and high blood pressure. I was prescribed Metformin, Zocor and Lisenopril and advised to change my lifestyle.

 I totally gave up all sweets: soft drinks, candies, cookies. ALL sweets. No bread for the first 60 days, and I eliminated all fried foods. I started eating a bowl of Special K with 2 percent milk for breakfast, grilled chicken for lunch and then usually more chicken with a salad and vegetables for dinner. A complete change in my diet, a total different way of thinking. Now I eat a 6-inch Subway sub for lunch and have learned to control my food portions. Started off trying to walk a mile, over 25 minutes, and walked a little further each night. I walked EVERY night, working my way up to four miles in an hour. I read the suggestion "walk 10,000 steps a day" and got myself a pedometer and wear it daily. After two months I ordered the "X Vest" and started off with 8 pounds, and added 2 pounds per week up to I had added 30 pounds in it. Walk, walk, walk and the weight came off. In January this year I started getting up at 5:30 a.m. and doing exercises: jumping jacks, pushups, crunches, squats, etc. Also started working out with some dumbbells, trying to tighten up all the loose skin and get some strength. I am now walking every other night, and work out on the off nights on my Total Gym. I try to find an excuse to walk by parking further away at the store, taking the stairs etc. It all matters.

 Support. My family has been so supportive, from daily positive reinforcements to helping prepare more healthy foods. I really appreciate their love and support. I started keeping a journal of my weight, how far I walked and with how much weight. I do weigh myself everyday and seeing slight changes are very motivational. I also reward myself; I still eat my ice cream, just not as much and it is the low-fat, no-sugar-added variety. It is all about moderation. If we are in the mood for Mexican that is OK, just smaller portions. Same with pizza: just one slice instead of four or five. I will say that the X Vest was a big part of my success. After I started wearing it the weight really came off. Check out www.thexvest.com.

 Me! I continue to derail myself yet motivate myself! LOL. Reaching plateaus and not seeing results right then are frustrating, but part of it!.Time for walking is also an issue, as my girls get busier and the days get longer it seems so do their activities but I try to work my walking into their soccer practices. I just remind myself what my goals are: 1) get down to 175. At first it was 225 then 210 then 200 then 190. 2) get off my meds. 3) stick with it.

 Just stick with it. If I have a bad day and cheat some I just keep on trying harder. It is good to look back and see where you came from. "Before" pictures are great motivators, as are trying on old, BIG clothes, I don't want to live in the past but I sure don't want to forget it either. I don't worry about my weight tomorrow, next week or next month. I just focus on doing the right thing TODAY. Cliché? Yes, but it works for me.

 There are so many … probably going to my doctor last week and having her take me off my Metformin and cutting the Zocor in half. Getting off the meds is one of my goals. Also being able to run with my daughters (13 and 17), it is such a joy to go jog with them as they are very athletic, and to be able to participate instead of just watch is awesome. In hindsight being diagnosed with type 2 diabetes was the best thing to happen to me. It changed my life and for that I'm grateful.