Balance is My Secret
For a man who was so reluctant to lose weight in the first place, Baremore has succeeded admirably. Incorporating small changes in his attitude, counting calories and learning portion control was the key to losing 124lbs.
He contacted us through our Share Your Story feature, and provided the following answers to our questionnaire.
1. What made you decide to lose weight this time?
I went to the doctor, stepped on the scale and 301.5 lbs came up on the digital readout. I thought about that number during the few seconds it took the nurse to take my height and realized that no matter how I chose to 'spin' that number, the fact remained that I was fat and needed to lose weight. Further compounding things was my blood pressure, which was pushing 150/110, the highest I'd ever seen it.
Two days later my father suffered a heart attack, which drove the point home of just where I was heading if I didn't change my ways. As if that weren't enough, 10 days later, when I returned home from visiting my father after his by-pass surgery, the results of the blood work the doctor took came in. I was a borderline diabetic and my liver was showing unusual readings - this, the doctor suspected, was due to a condition called fatty liver, a by-product of my weight (this was later confirmed via an ultra-sound).
2. What other "diets" (programs, products, plans, or services) had you tried in the past?
None. I paid lip service to wanting to lose weight over the years, but was never serious about it. After all, I told myself, I'm just a big man, I'm not fat.
3. What changes did you make to your usual diet, activity, lifestyle, and attitude?
Attitude was the big change for me. I committed to losing weight. Rather than the 3 sandwiches (mayo, cheese, and whatever luncheon meat I happened to buy), 8-10 oreo cookies (my favorites) and 2 soda pops (Coca Cola or Minute Maid Pink Lemonade) I usually packed for lunch, I cut it down to 2 sandwiches, hold the cheese, no cookies and took to drinking water. My activity level stayed constant and to this day it is the same as before I lost weight. My lifestyle, on the other hand was something from the outset that I knew I was going to have to change if I wanted to keep the weight off. With that in mind, I began to educate myself about food so that I would make healthy and appropriate choices rather than my old habit of eating whatever and whenever I wanted.
Right away I missed snacks and sweets. Rather than cutting them out entirely, I began substituting fresh fruit, carrots, and dried fruit. I tried SlimFast as an alternative drink, but quickly gave that notion up as I don't think they taste all that good, and contrary to what the label says, they never worked for me in controlling my hunger. Instead, I controlled my hunger by starting to eat 7 times a day rather than 3 square meals.
The next big change came when eating out. At the outset of my diet, whenever I went out to eat at a restaurant, I mostly let myself eat what I wanted, hold the dessert. It worked initially, but when I started counting calories, I saw that I was taking 2 steps backwards. So I began educating myself about restaurant food.
Over time I learned that I could live on a lot less food than I was used to eating, I acquired a taste for fruit that I didn't think existed, and overall, food began to taste not only good, but great. Food I didn't care for before suddenly was tasty. Those fat greasy fast food burgers I used to enjoy lost their appeal.
4. How did Calorie Count help you to lose weight?
I discovered CC right about the time I was close to achieving my target weight. I knew I couldn't lose weight forever and that I would have to go from losing weight to maintaining weight. I was searching for all the info I could find on how make that transition.
I don't socialize much here on CC, but I do read a lot. There were many people who made that switch themselves, and I read just about everything I could from those folks. It worked, because here I am a year later and am still at a weight I plan on staying at for life.
5. What was most challenging about losing weight?
Maintaining the commitment to finish what I'd started. There were many times I wanted to quit and go back to my old eating habits. But then I remembered my blood pressure, what it felt like to admit I was fat, and compared that to my lowering blood pressure and the fact that I was no longer a borderline diabetic. I felt healthier and better than I had in years. As hard as it was, I just kept telling myself that it was worth the effort.
6. How long did it take you to see results?
I did not own a scale when I first started eating better. From the time I found out I weighed 301.5 lbs to my next visit to the doctor was right at 3 weeks. I'd lost 6 lbs in that time period. It seems like a small victory compared to the 124 lbs I went on to lose, but at the time it was a huge step for me.
7. When did you realize that you were a success?
The day I found an old high school jacket while cleaning out a closet. I didn't think it would fit, but decided to try it on anyway. It fit and for the first time in 2 years of dieting, I knew I'd made it.
8. How do you prevent relapse?
I struggled with this for the first 9 months of being on a maintenance diet. I religiously counted my calories every day and weighed myself daily. The mistake I made was not allowing myself treats. I even went so far as to get on others here on CC about eating candy and other goodies, believing it amounted to nothing more than playing with fire. Do it enough and eventually you get burned was my philosophy. I have since realized that they were right and I was wrong. When I binged, it wasn't by eating lots of good, healthy food, it was candy and other sweets. My worst day since going from dieting to maintaining was a whopping 6346 calories, all but 1500 of which came from candy. Now I plan for sweets from time to time and no food is off limits. Balance is my secret. Better to allow a few sweets, but do so sparingly, rather than gorge myself all at once.
9. How has your life changed now that you've lost weight?
I like going to the clothing store and finding clothes right off the rack that fit. I know my body is healthy, I sleep better at night and have so much more energy than I ever had before. I still run into people from time to time who haven't seen me in quite some time, and it never seems to grow old when hearing "how good" I look.
More importantly than all that, nice though it is, is having the self-respect for my body that I now have. I used to take myself for granted, that I was just some guy who was born to live on the bigger side of life. I don't think that way anymore. The most important thing I learned from this experience was how to say no to myself. That single thing, learning how to say no, has spilled over into more facets of my life than I ever thought possible, and it has provided such positive results. I cannot begin to describe the wonderful things that having brought discipline into my life has provided to me.
10. What five tips do you have for other dieters?
- Stay focused. Weight loss happens one pound at a time, not 10, 20, or 50 pounds in one single leap. Like all journeys, getting to the end is not the point, it's making the journey that counts.
- When relapses happen, and they will, learn and move on from them.
Quitting is easy and anyone can do it. Finding your way back, hard
though it is sometimes, builds strength, courage and discipline. It is
the stuff success is made of. - The objective of losing weight is not to get thin or look good,
it is to become and feel healthy. - It isn't about where you want to get, it's about where you're
coming from. In other words, build on your success. Instead of "I've
got 50 pounds to go, will I never get there?" look at it as "I've lost
5 pounds to date, what will the number be next week?" - Remember that it was your best wisdom and smarts that got you to
where you are. Don't go it alone any longer. Seek out those who have
succeeded and learn from them.
If you would like us to feature your success story, you can submit it here. The most insightful stories will be featured on this blog and in the weekly "Success Stories" newsletter.
Comments
Thank you for your story, it has given me some good reminders. I am ready to begin again. I like quitting is easy and anyone can do it but finding your way back can be done. I am ready to try again. I guess we are never failures until we stop trying. Congrats on a HARD JOB accomplished.
coming from. In other words, build on your success. Instead of "I've
got 50 pounds to go, will I never get there?" look at it as "I've lost
5 pounds to date, what will the number be next week?"
Thank you for sharing your story and for the good advice particulary your point above which for me rings real true!
I look forward to having the poroblem of maintaining when I get there.
Once more thank you for your inspiring story.
This is the most inspiring weight lost story I have ever read. Thanks!
I am printing the 5 tips so that I can look at them when I need encouragement on my own road to better health.
Thanks so much for these comments! I took your five tips to heart and completely agree with everything you've said. Congrats on your success and keep up the outstanding work sir!
I'm still in the early stages of my new "food lifestyle." I was trying to stop my urge to go back to the kitchen for more food (after just eating, so I don't need it and am not even hungry).. Finding your story has given me just the inspiration to keep on track. You reminded me of all the right reasons why I started paying so much attention to being healthier in the first place. Thank you so much for sharing.
Thank you so much for sharing. Your story is amazing and extremely motivating for so many of us stuggling with living healthy and losing or maintaining the weight. Congrats on your success and plenty more to come!
BUILD ON MY SUCCESSES!! WOW WHAT A WORD OF WISDOM FOR TODAY!!!
Thanks for the encouragment!!
Keep up the grfeat work!!!
Great story! I guess those on this journey make a lot of the same discoveries. I have lost 45 lbs in the past 3-4 months walking 4 miles a day sometimes 6. I stopped for about 2 weeks mainly because of the summer holidays, but it was clear I needed to keep up the exercise as I gained 3 lbs and I only wandered from my counting calories for a week or so.
Discipline and keeping the routine is important to me. I can eat a treat here and there, BUT I must keep exercising. My body simply does not need the amount of calories I used to eat in the past. 1500 - 2000 calories MAX is all I need to live and daily exercise ensure fat comes off, not on.
I am 5' 8" and weighed 234lbs. I know way 185lbs, almost 50lbs lighter than I was only 4 months ago. With diet and exercise I am losing an average of 2.5 lbs a week. I figure that is about 1 lbs from reduced calories and 1 lb or so from exercise. All of which has come of and what a change in my appearance. Size 40 pants look like a joke on me, as now I can wear a size 35, but they only come in 36's. I will know I am done, when I get to size 34''s. When I was in grade 8 I was wearing size 38 pants, my waste is smaller at 37 then it was in grade 8!
IT's worth it, and Baremore said it best in his story. You lose it 1 lbs at a time. It's a journey and it takes time. BUT if you eat more often LESS food, and good foods, combine with a ROUTINE 1 hour walk than can graduate to walking with jogging spurts, you WILL lose weight. I thought I never would, but I did!
I can't believe the body I have, and the amazing body I will have come end of October 2009. In about 6 months I will have erased the fat gain I made in 30 years. Not bad.
Alex. B.
There were so many things in your story that resonated with me, but the one I love best is how the discipline of saying "No" to yourself spilled over and improved so many other areas of your life. Thanks for the inspiration today. I'm just coming off a "wobbly" time in my journey and needed a little push to get back on track. You gave me that.
Thank you for sharing, I needed that. Have been on plateau and was getting discouraged. I am going to print your advise and hang it on my refrigerator.
I gained 3 pounds this week, mostly because I'm not telling myself no. How do you tell yourself no convincingly? I need to get an angel on one shoulder to out-wit the devil parked on the other shoulder who so convincingly says "go ahead, you earned that almond croissant."
Yes, setting a achievable goal of two to five pounds might inspire a 'unfocused' dieter.
Congratulations!
You do indeed look great. It takes a lot of strength and persistence to do what you've done. Awesome!
Your advice is very wise and helpful. Thank you!
I'd really like to emphasize your tip about treats. I agree that it's very, very important to have them now and then. Most of my binges came about because I felt deprived of treats, and I was.
Hi, Lynne,
Figure out the grams of fat, carbohydrates, and protein you can consume each day for a balanced diet. Quit eating when you reach these amounts.
I am showing this to MY husband! He is right behind you. Thanks for all the tips on how I CAN HELP MY HUSBAND achieve his goals.
thank you for sharing your story :]
it was very insperational
keep up the good work & congratulations!
you look great
kudos to you!!!! Balance is also my secret and I found out it really is the easiest way to control and maintain. Actually I was thinking one day if all of us balanced and just used portion control we would really not feel hungry or crave the things that are "taboo".
thanks again and you look great!!
Elaine
This is my first comment on calorie count but I can relate to every word of your story. I had an accident and suffered a back injury and gained a lot of weight from my inactivity. I have always had a large frame so I was not concerned about the extra weight gain. However, my dad suffered a major heart attack, and while he has considerable age on me I realized that his weight and everything was relative to mine. I returned home from trip and immediately made an appointment for a physical. I was, unfortunately, past border line diabetes, had extremely high blood pressure, and I was also diagnosed with fatty liver after an ultra sound verification. I, like you, am a reader and I immediately started searching for information and ways to accomodate the changes that I needed to make. I found this site which has been very beneficial in tracking and grading my eating habbits. In the past 2 weeks I have lost 18 pounds and managed to keep my sugar levels between 80 and 90. I go to the gym 5 days a week and I have been feeling better than I have in a long time. I just want to say thanks for your story. It seemed so similar to mine and gives me more confidence that I can achieve my goals.
Thankyou so much for that story. I keep looking at the big picture and not the little acheivments I have made. I haverlost 10lbs in 1 month, but still was feeling like I wasn't going anywhere and yesterday went over my calorie amount by 400 calories and felt disheartened. After reading your story I relized that I can every once in a while enjoy a small piece of cake and not feel guilty. So thankyou very much and I also want to say congrats on all you have accomplished.
Congratulations for your hard work!
You are an inspiration for many people like me.
It's not an easy way but it's a possible way.
Thanks again for your testimony.
Regil
Loved your story.Thanks 4 sharing your "Secret". Jesus Peace Be With You And Your Father.Keep Up Tha Good Work !
Congrats baremore on your success.
Your story is indeed motivational. You really look fit now. I also agree that one needs to have their cheat days.
Maintaining the rigorous regime for a continued period of time is the most difficult task & kudos to you for having done that.
CC is the best place to be to follow your last tip. Thanks for posting your story.
While supporting others on this site with the same mindset as you have, I find it hard to believe that I don't do exactly what I have been motivating people to do. Thanks to your tips, I have decided to go back to logging foods again. With medical issues I know my journey is going to be a long one. But that is ok, I have loss 54 pounds in 26 months. For me that is an accomplishment that I am proud of.
I don't believe I have ever thought I have 140 pounds more to go I just can't do it. But I have thought, why is it taking so long to loose just a few pounds and I keep yo-yoing. I am thankful that I have family support and friends that are there for me. I also belong to a diet support group that is international. If you are interested in the name go to my profile and read a little about it. Without them and my family I don't think I would have been as successful as I have been.
Thanks for your blog on Balance!
Baremore - congrats! A wonderful success story...and it's simple, common-sense stuff. You look great. I have been "off track" for awhile. Just can't seem to get my willpower built up enough to really push hard to lose the weight. My goal is to lose 50 lbs. It seems so far away....but thanks to people like you that share your experience and offer help to us that are wanting to be in the "success story" group too!
Hi, I really enjoyed reading your story. I too have been making lifestyle changes on what I eat and it can be quite difficult especially when you are trying to take care of yourself and your family. I try to incorporate all my healthy decisions on my family as well, so we all can make the right decisions together. I havent lost a huge amount of weight just yet, but I have lost over 10lbs. That gives me a drive to continue to do more. I believe it is not lost in big leaps as well, slowly but surely you will get there. Good luck!
Sir, congratulations on your acchievement. But, I am sure most people will not be able to stick to diet plans as you did and eventually give up to their cravings. There is another way to acchieve weight loss which millions have embrased. You dont have to control your hunger, no restrictions in quantity and yet effective. It is "eating according to your blood group'. For more details checkout http://www.friendly-tips.com/2009/07/21/eating-healthy-tip-1 2/
We have a similar story to share. You are a fighter and want to congratulate you for all your hard work and dedication.
I am 5ft 3inches and 47 years old, was 228 during my physical in Sep 2008, it was my doctor who thought I was extremely lucky not to be diagnosed with diabetes despite high cholesterol, high triglycerides level and high BP. Seeing those numbers changed my attitude and I decided to lose 1 pound a week. After reading many articles I did the following:
I cut down 300-400 calories from my daily caloric intake which was apprx. 2000 and exercised for an hour 5-6 times/week and ate smaller meals frequently. Although it's hard to remember initially to eat frequently, but in time gotten used to it.
Creating caloric deficit, exercising to keep my metabolic engine going and eating at 1-2 hour interval did the trick for me. In 5 months I am down to 175 lbs. My goal is to reach 145 by May-June 2010.
The key words that you said were "Attitude was the big change for me." That really is the secret to weight loss success. Mindless eating is taking a lot of people out and causing failure after failure in weight loss efforts. Change your attitude about your life, your eating style, your health and start THINKING about what you eat, why you eat, when you eat. That's the victory slogan. SHRINK YOURSELF is a wonderful program that can really help people to take control of themselves regarding eating. Anyone interested can just Google Shrink Yourself.
Dear Baremore,
I wish you the very best in your life and thank you for sharing this success story. I am going to share this with my husband who with type 2 diabetes and hypertension has struggled with his weight since childhood. My question is- what can or did other people do the most that provided support and helped you get to your goal and to stay there?
Congratulations to you, Baremore!!!!!!!!!! That is all that I can say. You are an inspiration.
Great job !!! Just started due to medical test myself. If you can take off all that, it gives me hope I can get this 30lbs off of me. Thanks for sharing your story.
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Thank you for sharing your story. You are an inspiration! I had a binge yesterday and reading your story makes me hopeful about picking up and moving on.