Mary Kmak has turned her life around and found a path to health through the Tucson Medical Center Wellness program. In Mary’s Promise she shares tips, recipes, challenges that she has learned along the way.

Hello Readers,

Did you put losing weight as one of your New Year’s resolutions? Have you been able to keep that New Year’s Resolution? Or have you struggled and given up?
We all know how to lose weight, or at least we think we do, but do we understand how to keep it off? Click To Tweet
We all know how to lose weight, or at least we think we do, but do we understand how to keep it off?

What often happens is that we start off on our own programs or different diets,  get tired of the same thing over and over again and so we falter, start to feel bad, then to feel guilty and then give up. It’s a vicious cycle.

making a commitment


How do we break the vicious cycle?

  1. Make a commitment to yourself

    One important factor is  making a commitment to yourself.  I made a commitment to my mother with my promise, and now I include the commitment I made to myself.
    What is a commitment?  To me a commitment is devotion, loyalty and faithfulness, but it also needs to include forgiveness and flexibility. Each day I make a commitment to meet my goals, both short-term and long-term goals. My short-term goals are steps along a much longer journey which I intend to be on for life and so when I make those short-term goals I consider what the long-term goal is. If I falter on a small step, don’t get out to exercise one day, or slide in my dietary choices, it isn’t the end of my journey- I’ve faltered, I get back up, brush myself off and carry on with my journey.

  2. Identify the steps to achievable  behavioral goals

    As you recommit to yourself, to your health, articulate what your small steps are, preferably in writing, and how they fit into your overall long-term goals. Make sure that your small steps are working toward behavioral goals that you enjoy working, and are founded in good information. For example, I recently committed to using my exercycle every day. Making a commitment to do that everyday might not be realistic for you, so make it three times a week. Make a goal that is achievable.

  3. Make your small steps part of your daily routine

    I make the exercycle part of my routine. When I come home from work I hop on the exercycle and decompress while watching television, before dinner. That might not be realistic or even desirable for you. It maybe that a good, quick walk around the neighborhood with the dog before the rest of the family wakes fits your life. The advantage of that is the dog will remind you every morning if you forget.Pop on some music or a podcast to listen to, or just take in the sounds of the neighborhood.

  4. Choose something that you enjoy

    I chose the exercycle for my latest challenge because it allows me to get a good workout, keeping my heart in good condition, but low stress on my spine and legs and while I indulge in my favorite television show.

Exercising should be fun besides beneficial, and your meals should be delicious as well as healthy. If you need support finding an exercise that you like or making healthy yummy food suggestions, check in with the TMC Wellness specialists or check out a new type of class at The Core.

If you have any health conditions find out which exercises are good for you and your health. Try them and see which ones you enjoy and make that commitment to yourself!

Mary Kmak
Health Warrior