So, I’m guessing that when you saw the title of this post, you thought it was going to be a relationship post. It is, in a way, but not like you might expect. This is a post about a year of self-love. No, not that kind of self love! I’m talking about the kind of self love where you take a good hard look at yourself, realize that something isn’t working, and so you change it. Specifically, this is about how I’ve lost nearly 100 pounds in the past year.
In April of 2008, I went to the doctor for the first time in several, several years. I hate going to the doctor, and will avoid it at all costs. Unfortunately, it almost cost me my life.
Among other things, I was diagnosed with Type-2 Diabetes. I weighed 315 pounds, and my fasting blood sugar was 220 (normal fasting blood sugar should be less than 140). At 6′3″ tall, 315 pounds is very much into the “morbidly obese” range. The doctor told me that he was surprised I was able to move around at all, and that I hadn’t already slipped into a diabetic coma. He then told me that if I didn’t lose weight – a LOT of weight – that I would probably die within a year or two.
When the doctor tells you to lose weight or die, losing weight becomes a priority. At least it did for me.
I came home from the doctor very upset, very depressed…but also very determined. I started reading everything I could about weight loss, and learning as much as I could. I am fortunate in that I work at CDC, so I was able to read a lot of the latest research on the topic. I didn’t stop there, though. I looked all over the internet, and read everything I could find. A lot of it was contradictory, and a lot more of it was just garbage, but I sifted through it as best as I could. I talked to a few doctors who I worked with, and got their opinions. I talked to lots of people who had lost weight, and got their opinions, too. I even talked to some of my “skinny” friends, just to see what they did differently from me. I evaluated all of the diet plans I could find. Not just for their effectiveness, but also to see if it was something *I* could follow.
The first step I took was to completely eliminate sugar and most carbohydrates from my diet. This was hard for me, because I have a serious sweet tooth. I always had some version of Calvin and Hobbes’ “frosted sugar bombs” for breakfast, chips nearly every day at lunch, and an afternoon “pick me up” which consisted of a candy bar and soda (non-diet). I also always had some form of dessert after dinner each night. So, the first step was to get rid of the sugar.
I started pretending that cookies, cakes, candy bars, and other junk food was poison, and that helped me not want it. I stopped drinking everything except water and unsweetened tea, which I only drank at dinner.
The next step was to start eating healthier. My diet was atrocious! Nothing I ate could even be remotely called “healthy”, not by a long shot. To say that I lived on pizza, chili, and BBQ would not be far from the truth. And I ate a LOT of food at every meal. I could easily eat a small pizza all by myself, and still have room for some hot wings and breadsticks to go with it. If you think about how I washed it all down with a big glass of sweet tea or soda, you can see why I had a weight problem!
I drastically reduced the amount of calories I consumed, as well as the amount of fat and empty carbohydrates. I started reading labels, and measuring out portions until I got a feel for how much “a serving” was for the foods I was eating. Here’s a hint: A serving = “not much”. 
The first few weeks were incredibly hard. I went through so many different kinds of withdrawals, it’s hard to believe it now. I was a physical, mental, and emotional wreck as my body adjusted to (and fought against) my new diet. Because of the reduced calories, I was hungry almost all the time. However, I started seeing results almost immediately, and that was encouraging. Over the next few months, I constantly worked on my diet, and tweaked it here and there. Gradually, I added carbs back slowly, watching how they affected my body and moods carefully. Eventually, I built in a “cheat day” where I allowed myself to satisfy my sweet tooth, and to eat my favorite “forbidden” foods.
Over the course of a year, I found which foods I could eat that wouldn’t affect my blood sugar very much, the best times to eat, and the best ways to avoid temptation. I started eating a lot more vegetables, and a lot more fruits. I had to be careful with the fruits, though, because they caused my blood sugar to go up. Fruits don’t have that effect on everyone, but they did for me. I made sure that I took multi-vitamins every morning, just to make sure I was getting all the nutrients I needed. I also started drinking diet shakes instead of eating breakfast, and that helped keep my calorie intake low.
In 11 months, I lost 90 pounds! The last time I weighed myself (something I only do about once a month or so), I weighed 225 pounds. I’m no longer considered “morbidly obese.” Now, I’m just “overweight.” Still bad, but it’s just a matter of time before I lose the rest. In addition, my fasting blood sugar has fallen down into the 90-95 range, and my post-meal sugar is usually less than 140, which is excellent, even for someone without Diabetes. I have more energy than I’ve had in years, and I just feel better all the way around. My self-esteem and confidence have increased as well, and that’s always a good thing!
Last month, I started exercising again for the first time. Yes, all that weight I lost was solely due to changes in my diet; I didn’t increase my activity level at all during the first 11 months. Because I was exercising more, I increased my caloric intake to compensate. The net result is that I haven’t lost any weight in the past month, but I have built muscle and reduced fat deposits. The numbers on the scale didn’t go down, but the clothes fit better just the same! It’ll take me another month or so to get my calorie intake squared away with my increased exertion, but now that I know what I’m doing, it shouldn’t be a problem.
I wanted to share this with you, because I know a lot of people are struggling with their weight. There’s a lot of misleading (and just plain bad) information out there, so I wanted to tell you what I’ve learned. The following tips should help get you started:
1.) The formula for weight loss is simple. Weight loss = calories in < calories out. Find out how many calories you need in a day, and then consume fewer. If you want to eat more, then you have to exercise more. If you don’t want to exercise, then you have to eat less. Calories count more than anything else, but try to reduce your carbs and your fat as much as you can. Don’t eliminate them completely, but try to consume about 1/3rd of what you would normally eat. Most people get about 3x more fat and carbs than they really need.
2.) It isn’t a diet, it’s a complete overhaul of your eating habits. You can’t go into any weight-loss program thinking that it’s a short-term thing, or even a long-term thing. This is how you will eat for the rest of your life. Only by looking at it as a permanent change can you make the kind of informed choices that you know you can live with.
3.) Find something that works for you. Research, research, research! I chose a modified, low-fat form of Atkins because I knew it would work for me. It might not work for you, or anybody you know. You have to find a program that you can follow, that you understand, and that you believe in. Every plan has its strong points and its weaknesses. For every expert that endorses a plan, there will be another expert who demonizes it. The bottom line is that they all work about equally well…if you follow them. Pick one you can live with, and then live with it! You can always tweak it a little here and there as you go along.
4.) What you eat in a week matters more than what you eat in a single day. After my first three months, during which I didn’t cheat at all, I made a conscious decision to build in a “cheat day” every week. For me, I chose Saturday. On Saturdays, I eat pretty much anything I want, including a little dessert or other “treat”. This helps me avoid temptation during the week, and it helps me truly savor the things I love (like chocolate).
5.) Read Labels. Avoid excessive sugar. Avoid corn syrup. Even if you aren’t following Atkins, reduce your carbs. Reduce your fats, too. Reduce calories. Make sure the low-calorie option isn’t full of fat, because it usually is.
6.) Drink water. Lots, and lots, and LOTS of water. Add a lemon wedge or two for flavoring if you need to, but keep drinking it. Drink more than you think you need.
Losing weight is tough, I know. But the rewards are incredible, and you will love yourself for it. Here’s a few good resources to get you started:
CDC’s Division of Nutrition, Physical Activity, and Obesity
Love always,
Jay