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Tom's
Page > Weight Loss (updated July 11, 2003)
| This Garfield Cartoon, published in
November 1999, expressed my opinions about my weight. I cut it out and taped it to my
monitor at work. The picture at the top of the page shows my physical condition in 1989
when I had to look like a biker. It wasn't much of a stretch. By spring, 2000, I weighed
even more, about 280 lbs. My shirts were XXL (18 1/2") and my waist was 47 inches. I was in terrible shape. I developed type-2 diabetes and was taking two different prescriptions to control my blood sugar. Insulin injections were next. I was taking blood pressure medicine not only to reduce my blood pressure (highest number 220/140) but also to reduce my chronic migraine headaches. I was subject to frequent mood swings. My 2000 work physical showed my average blood sugar (SMAC) at 269 MG/DL and my cholesterol as 283 MG/DL. In short, I was dying. My only regular physical activity was eating. As I developed this web page I used a spreadsheet to calculate my previous daily food intake. It I consumed 6,540 calories, 714 grams of carbohydrates and 279 grams of fat every day. Please recognize these are average numbers. Throw a medium pepperoni pizza into the mix (which I often did) and you easily add 1,880 calories, 216 carbs and another 40 grams of fat. In June 2000, I had to take a copy of my work physical to my family physician, Dr. James Metzler, to monitor my blood sugar levels. Dr. Metzler told me I didn't need worry about long-term effects of diabetes because I was going to die soon. He said I would die from a stroke or a 'silent' heart attack- he didn't know which. It really wouldn't matter because; either way I would be just as dead. I already realized the difficulty I was facing. I changed my departmental pension to pay my survivors more at the expense of my own retirement. l fully expected them to live much longer than I. I dismissed my life-long dreams. My dreams, which always seemed so improbable, were now evolving into impossibilities. Not only was I dying, so were my dreams. My son, Jeffrey, and his fiancé, Wendie, were to be married in another year and I wanted to be there. Jeff, a street deputy at MCSD, came to me and told me he wouldn't wear his bullet-resistant vest until I started on a weight-control program. I decided I wasn't quite ready to die- I needed at least another year of life. My dreams once again became important- improbable or not. I need to also mention that. I asked Dr. Metzler for a referral to a nutritionist and I joined a gym. As much as I wish there were an easy way to lose weight, 'cause I tried quite a few, there ain't none! You are welcome to read the rest of my little essay on weight control but the short version is- there is only one way to lose weight. It is through diet and exercise. There is also a corollary- there is only one way to maintain your weight. It is through diet and exercise. The Diet My nutritionist referral was to the Community East Diabetes Care Center. I was given a pretty standard diabetic diet. Since then it has been modified, If you want to see it follow this link. Instead of 6,500 calories I am now taking in about 1,350. My carbohydrate intake dropped from 700 grams to 200. My fat intake dropped to less than 7% of what it was, from 280 grams to just 18.25 grams. I was concerned that there would simply not be enough to keep me alive. Dying of malnutrition- what a fate! Hard to follow? No the diet is very easy to follow. Keeping to the diet- now that's another story. Part of my problem was that I was not eating regular meals. It was not uncommon for me not to have any breakfast or lunch and start eating as soon as I got home until I went to bed. This routine probably triggered my diabetes because of the tremendous changes in my blood sugar. It also caused terrible mood swings and migraine headaches. It also did untold damage to my body, which I will suffer for the rest of my life. I start each morning by eating breakfast. The evening before I set out the measuring cups and my dishes to remind me what I have to eat. I also force myself to get up a half-hour earlier so I would have time to eat. While I set my stuff for breakfast I also pack my lunch. Again, I carefully measure everything and toss it into the fridge to save time in the morning. (Here's a tip- don't pack your lunch while you're hungry. You find yourself build huge sandwiches and eating everything while you pack!) I also made a discovery about diet soft drinks. I have a terrible allergy to MSG (monosodium glutamate) and I get terrible migraines as a result. Although the food additive manufacturers do a good job of making up new names for MSG (autolyzed yeast, yeast extract hydolyzed protein, etc.) I did not know that MSG and Nutrasweet (aspartame) are chemically related. Diet drinks were giving me migraines! Luckily I discovered that the Diet Rite Company sells a diet drink without aspartame. It is sweetened with Splenda and is actually sweeter than either Nutrasweet- or sugar. But it is based upon sugar and unrelated to MSG. The results of my diet are impressive. My 2001 physical showed my average blood sugar is 112 MG/DL and  cholesterol at 137. My blood pressure
was 117/78. In January of 2002 I was taken off all medication, both diabetes and
blood pressure meds. Although I will be a diabetic for the rest of my life my disease is
controlled solely by diet and exercise. Other than a prescribed diuretic, because I have
an tendency toward kidney stones, I am on no prescribed medication. I still have the
occasional mood swing, normally because of eating late- but a packet of crackers clears it
right up. Migraines? Yes I still have those- but very infrequently. Mostly I get them
because some food additive company has created yet another new name for Monosodium
Glutamate.I will mention that I continuing a terrible habit. I am very fond of Starbucks' white chocolate mocha. For those of you that say it's just coffee let me remind you that a 20 oz. (venti) serving is primarily white chocolate syrup, whole milk, whipped cream and two shots of expresso- yum! That an extra 600 calories and 15 grams of fat a day. You will please note that one of these is the equivalent of a McDonalds's Big Mac! The caffeine is also addictive. Luckily I've modified my daily routine. Now Starbucks makes my white mocha with soy milk. That saves me 135 calories, eliminates 12 grams of saturated fat, 88 mg of cholesterol and 5 grams of carbohydrates. I still have the whipped cream, though. Although I will live longer as a result of my lifestyle changes I will pay for the years that I abused my body. But trust me- the changes are worth it. I still have that Garfield cartoon as a reminder of where I was, and where I might return if I'm not careful. Please note that weight loss is only half of my solution. Exercise is also necessary. Follow this link to my fitness page for details of my exercise program for the next phase of my journey. Tom Wood  My diet and supplement page My Fitness Page
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