Letter from a friend

Not so long ago, my friend Rob started a journey to a better life. I was amazed and proud to see what he had accomplished in a short time. I emailed him recently and asked him to share his story with you. These are his words, unedited and inspiring. Enjoy. :)
                                   

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I am not a dietitian.  I am not a trainer.  I am not a doctor.  Why am I writing here?

 

 

Rob and his beautiful wife 2009

 

 

 I am living it.  I have been on the Atkins diet, Weight Watchers and the grapefruit diet.  I have tried the pills that “magically” melt the fat off.  Where did that leave me?  At 325 pounds, frustrated and feeling awful.   I lost 32 pounds in 5 months since then!  That’s roughly 1.5 pounds a week!

I am a 43 year old man with 2 bad knees.  I had micro-fracture surgery on my left knee about 8 years ago and was told I would need knee replacement surgery by the time I am 40 (still have the original knee!).  I also ruptured a disk in my back about 12 years ago, and that still bothers me fairly regularly.  I feel great!  Better than I have in years!  So, how did I lose the weight?  Eating healthy and exercise…who knew that would work? 

I know, exercise!  I am an expert at the excuses because I have used them all!  I am too busy, my knee hurts, my back hurts and my dog ate my gym membership.  So, how does a man with bad knees and a bad back exercise?   I walk; an hour a day at least 3-4 days a week.  That’s my goal.  Sometimes I make it, sometimes I don’t, but that’s what I strive for.  HAVE A GOAL and work towards it!

How about my diet?  First of all, I am not on a diet!   The word diet is not part of my vocabulary.  I have a goal, to eat healthier!  I don’t always eat healthy (that cheesecake this weekend was great!)  Here’s the thing about eating healthier…it is a life style change.  I have gotten many compliments and encouraging compliments from friends and family about my weight loss.  The best compliment I got was from my brother.  He said “You are different, you think differently”.  I make better choices, so, when I eat that cheesecake, I didn’t “cheat”.  I didn’t make a good decision.  That’s ok, because tomorrow I will make a better decision.  More important than the weight loss (because I still have a long way to go!) is how I feel.  Aches and pains, headaches and that lethargic feeling are gone. 

Get started.  Make a goal!  Is it to lose weight?  To feel better?  To fit into that dress?  To look good in that bathing suit next year?  It’s not too early to think about next year!  My goal was a bet with my wife; I lose 50 pounds and she quits smoking!  It is a win-win situation!  A goal is just the beginning! 

Now the plan!  As much as you want to believe you can do it just by changing what we eat, your plan must include exercise.  Do something you enjoy!  Plan the time to do it!  Make the time, you are important and so is your health!  Make the commitment for YOU!  People much busier than you or I are exercising right now.  My goal is an hour a day, 3-4 days a week and I plan that time into my schedule.   

Plan your meals.  It starts in the grocery store.  Make good decisions there and it becomes easier to eat healthier!  Buy things you will eat.  Try something new!  I have a smoothie a day.  Banana, frozen fruit, plain Greek yogurt, some coconut milk and almond butter.  My replacement for ice cream (I was an ice cream fiend!).  It is a better choice, for my health.  If I cheat and sneak some ice cream, who am I cheating?  Me! 

Eat well and be creative.  Incorporate fruits and vegetables.  They fill you up and taste delicious.  I am not talking celery sticks…homemade salsa, coleslaw and greens are regulars on my plate.  I use Greek yogurt instead of sour cream…coleslaw instead of French Fries.   Stay away from processed foods.  If you need a sweetener, use honey.  Read the ingredients.  If you can’t pronounce it, don’t eat it!  Eat healthy for dinner and bring leftovers for lunch tomorrow.  If you wait until lunchtime to think about what you will eat, it makes it too easy to make a bad decision.  Plan!

 

                                                                              Rob at 172

 

Motivation.  I use a picture of myself in the Navy (I was 172 pounds!)   I have a picture posted at work and on the fridge at home.  I look at people buying cakes and candy in the store.  Do I want to look like them?  No!  It helps me stay motivated to make good decisions.  Read blogs, talk to friends, keep a journal.                                           

Make a goal, have a plan to stick to that goal, and find a way to motivate yourself!  Then get started!  Good luck!

LDS, Rob.

 

 

Stay tuned to see the "After" pictures of Rob.

 

As always, stay smart and stay strong. ~ Kelly