Mary Kmak has turned her life around, losing over one hundred and twenty-five pounds, 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. Today, she updates us on her progress. Mary’s Promise reflects her experience and does not constitute medical advice. Please consult your primary care physician before embarking on an exercise regime.

Hello Readers,

How did last month go for you?  Did you stick to your plan? If not, what got in the way of your plan? What would you change this month? I like to reflect back on the changes and see what works and of course, what doesn’t work.

In August, I decided to switch up my level of exercise and tried some new activities to change,  the treadmill and stair stepper. My preference is still the Exercycle, but I did enjoy changing it up and adding a couple of different activities.

I maintained the same calorie allotment, but as noted above had increased my caloric expenditure.

What was the result?

The first two weeks I maintained the same weight, but in the last two weeks I lost a total of two pounds for a grand total of 127 pounds. The small weight lost is not discouraging because I added more minutes to my daily exercises. I had no problem keeping up with this increase and got the ok from my doctors along with the changes in exercise equipment to try. I kept up with my 12,000 steps daily with my walking.  I foresee a great  September with a bigger weight loss and I’m working towards the best loss of the year so far. My plans for September will be:

  1. Stay with the same calorie count, but add more fruits and vegetables.
  2. Continue with more meatless days and increase those to twice a week rather than the one day a week.
  3. Keep to one hour a day exercises, but add the elliptical machine to the mix.  (I will also keep my 30 minutes on the Exercycle and split the other 30 minutes up with the treadmill, stair stepper and elliptical.)
  4. Finally, with temperatures finally beginning to cool down, I plan to do much more walking throughout the day.

Each month I make different changes to see what will help me continue losing weight. Sometimes the changes are associated with my diet, other times with exercise.  I switch these around to provide something to look forward, it boosts my enthusiasm, and with a continued weight loss, however small, I don’t get bored with the same things.  I can’t wait to write next month at this time my update results for September.

Mary H Kmak

Health Warrior

Want to make the kind of changes that Mary has and see similar results?Make an appointment to see one of TMC’s Registered Dietitians for a one on one and gain a whole world of scientifically-based, tried and true techniques to improve your health and fits your individual lifestyle.