Marie tried harder and slowly she gained the energy she needed to walk thirty minutes a day without having to stop. This continued until she succeeded in walking for 45 minutes. Eventually, she made it to the sixty minutes of walk per day.
She reached 250 to 300 minutes of exercise per week and found she enjoyed walking outdoors. She was now carrying less weight and this lifted her spirits so much so she even participated in the annual walk sponsored by the American Diabetes Association.
Everything was not rosy as Marie suffered some lapses. Her main weakness is going on vacation cruises and she emphatically did not want to give this up. She did a work around this challenge by planning ahead on her meals and activities.
Normally on these week-long cruises, she would gain five to ten pounds but with the planning, she was able to limit her weight gain to two pounds. How did she do it? She walked laps around the deck and planned not to eat everything she saw.
She chose the food more wisely by having soup or salad for the appetizer which made her feel full. She also did not use butter for her bread. She did have an occasional dessert. She also stopped herself from cleaning up her plate at every meal.
By week 24, Marie reached her 7% weight goal of 226.5 pounds. She was so happy. And that's not the end of it because she lost a few more pounds and is now 222 pounds. Hurrah, for Marie! She did it, she really, really did it by eating the correct diabetes food. It should not really be called this as it is just healthy food for everyone. And she has prevented diabetes.
When her fat grams went over 50 grams a day, she kept watch of her fat intake for the next few days so that she would be able to keep the average at 50 grams per week. She never had to be concerned about the calories. Her main problem was her fat consumption. This paid big dividends for she can now proudly say that she has changed her lifestyle.
Her high risk was in taking the cruise and also in sometimes feeling miserable and stressed out. It was during these times when she could overeat. She used her skill of problem solving to deal with these situations. She continued to keep the weight off. She joined water aerobic classes in the winter and walked outdoors during the other three seasons. Next week , I will tell you how Ernest did it.
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