Hello Readers,

In September I wanted to try and change my exercise program by adding different exercise machines to my daily routine of riding the Exercycle.  I hoped by adding additional exercises with a variety of changes that this would help supplement my weight loss.

Please consult your primary care physician before embarking on an exercise regime. Mary’s Promise reflects her experience and does not constitute medical advice.

I tried the treadmill a few times a week and although I got a good workout it was more like walking for me. My preference is to walk outdoors this time of year and enjoy the Fall’s fresh air.  I tried the stair stepper and elliptical too, both provided a good workout as well, but I preferred my Exercycle over all three.

In the last couple of weeks of September, cool temperatures allowed me to do some additional walking throughout the day boosting me beyond my 12,000 daily steps. With the above changes along with some different food choices in meals I was able to lose four pounds which makes my grand total weight loss 131 pounds to date!

When you lose so much weight you must makes changes monthly to continue your weight loss goals.  Sometimes these changes very challenging, but those challenges keep my attention, and help move me forward. If you’re struggling in your weight loss journey toward health get support. The wellness professionals at Tucson Medical Center offer individual support as well as a comprehensive Weight Management Support Group.

Here are my plans for October:

1) I will cut back 200 calories each day out of my allotted total. I will take 40 calories off breakfast, lunch and dinner then 15 calories off my two daily snacks.

2) Keep my one hour a day exercises in two 30 minute incumbents and plan on riding my Exercycle before and after work.

3) Continue my daily 12,000 steps of walking and when time allows do additional walking. With the cooler weather this time a year makes it easier to sneak out for a 15 minute walk here or there throughout the day.

For me it seems critical to make both food and exercise changes to continue losing weight.  Remember, as you lose weight you may need to cut back on calories. Less mass to move requires .  I plan to do different changes to enable me to reach my goal weight.  It’s exciting and challenging which I enjoy.

Mary H Kmak

Health Warrior

Mary Kmak has turned her life around, losing over one hundred and thirty one 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 shares her current progress and plans for October. 

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.