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'Focus On Each Meal At A Time'

Mark Deem has lost 52 pounds.

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The Tampa Tribune

Published: April 25, 2008

Mark Deem, 48, Tampa

Height: 6 foot

Starting Weight: 234

Current Weight: 182

Why I did it: At first, I wasn't thinking of weight loss, I was thinking about quitting smoking. I was laying in the recovery room at Tampa General Hospital, and a surgeon just told me that everything had gone well. I had just received a stent to open a blocked artery after nearly having a heart attack three days earlier.

The pain and discomfort was indescribable. My head reeled thinking of everything that had been told to me: You have coronary artery disease, diabetes, high blood pressure and high cholesterol. I thought, "You're only 47 years old, and if you want to see 50, you have to make some changes in your life." Everyone in the hospital I encountered asked the same question, "Are you a smoker?"

By the time I got out of the hospital, I had been five or six days without a cigarette. If I was going to quit, this would be the time to do it. I needed to remember this pain and discomfort if I ever reached for a cigarette. After smoking for 32 years, that did it. It was a struggle, but I haven't smoked since. When I got out of the hospital, a cardiologist told me: "You might want to think about losing 20 pounds."

How I did it: I didn't like the thought of going on a diet. I loved to eat and have worked with and around food my whole life. I thought about the food served when I was in the hospital: There was variety at every meal. They even brought snacks. I ate everything and felt full, but I never had that tired, bloated feeling I usually had after eating.

I decided to add more variety and always choose the healthier option. I used to eat big bowls of pasta with meat sauce, chili, fried chicken, mashed potatoes, burgers and fries. I rarely ate salad or fruit, fish and vegetables. But after a little reading and attending a diabetes class at TGH, I started to eat in the morning, which I never did before. I noticed I wasn't pigging out at lunch and felt better.

I made small changes: I drank 2 percent milk one month, 1 percent a month later, and fat-free milk after that. I used olive oil instead of butter, mustard instead of mayo, pretzels instead of chips, new and different spices and fewer fats when cooking. I added one or two different vegetables with a meal. I tried fish - blackened or broiled - and smaller portions of pasta and potatoes. I even had fried chicken once in a while, but only one piece, not three.

I now eat every two hours or so, but always healthy foods and snacks. I find it exciting to try new foods and spices. I no longer take drugs or insulin for my diabetes, my blood pressure is normal and I have low cholesterol.

Hurdles: When running around town, I often drive home to eat because it's too hard or time-consuming to find healthy food in restaurants. I was excited at first when I started to lose weight, but I would feel disappointed when the scale wouldn't move for weeks. I reminded myself I wasn't on a diet. It was about eating healthier. Weight loss happened only as a result of my healthier choices.

Going the distance: At work, we get a free meal buffet, but you never know the options until break time. I looked at the buffet recently and saw a pan of steamed broccoli and cauliflower and thought, "Great, I'll have some of that." I went back 30 minutes later, and it was gone. I was disappointed and even got a bit angry, Then it hit me. I laughed and thought, "You've made it! You really like this healthy food. Never in your life have you felt anger over the lack of a vegetable."

Best advice: Don't wait until you are in a hospital. Focus on each meal at a time. When I'm eating, I plan what for my next meal or snack. If I wait until I'm hungry, I make the wrong choices. Don't deprive yourself of anything that you really want. Just choose the smaller portion or the healthier option.

Keyword: Lost It, to tell us about a weight-loss plan that works for you. Or send your story to mshedden@tampatrib.com or Mary Shedden, The Tampa Tribune, 200 S. Parker St., Tampa FL 33606.

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