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'Hot fudge sundaes were not on the eating plan'

Tribune photo by JULIE BUSCH

Eileen and Bill Mueller have lost 34 pounds and 45 pounds, respectively, since 2004.

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The Tampa Tribune

Published: July 1, 2009

Bill Mueller, 49, and Eileen Mueller, 56, Riverview

Heights: 6-foot-1, 5-foot-4

Starting weights: 221, 158

Current weights: 176, 124

Why we did it: I was having trouble fitting into my 36-inch waist pants and didn't want to have my belly hang over my belt. I had run 5K races in the past for fun and to keep my weight in check. But when I started running again, I was having knee pain and my weight was not allowing me to do my best. I also wanted to get back under 200 pounds and back into 34-inch-waist pants still packed away in the guest closet.

Eileen had lost weight previously due to gallbladder surgery and dieting, but she wanted to be healthier and fit. When she was younger, she had back and knee surgery. But she wanted to stay active and healthy as she got older. Losing weight because of an illness is not the same as doing it in a positive manner.

How we did it: We decided in December 2006 to join a gym that was opening near our house and to start exercising together. We had a very general goal to lose weight and become more fit. We started going two to three times a week, and we both lost some weight. But after six months, we hit a plateau. Our diet was to split a hot fudge sundae when we had ice cream from the local frozen yogurt store, and to only eat twice a day to cut back on our calories. Our clothes fit better, but we saw no reduction in sizes.

We talked about getting a trainer as we passed by RobZFitness every Saturday on our way to eat breakfast. We stopped in and made an appointment with the owner, Rob Zulkoski, and started a 12-week training session the next week. Rob explained we needed to eat five to six times a day, eat more protein, and limit our carbs and fats. Hot fudge sundaes were not on the eating plan. He measured our body fat and body size, and he asked about our goals.

Rob worked with us initially, and then we started working with another great trainer, Taylor Green. We worked out with weights three times a week, but for only 45 minutes. We did cardio exercises on our own, following trainer instructions.

The eating plan allowed for a large variety of foods high in protein and low in carbohydrates and fat. So we got to choose what we liked, and that made it easy to stay on the plan.

The workout intensity and constant change of routine left us tired at the end of the session, but with fantastic results. Eileen went to size 4 or 6 from size 8 or 10. Her body fat went down to 18.1 percent from 23.5 percent. I went to size 32-inch waist from 36 inches. My body fat dropped to 11.3 percent from 21.8 percent. All of this progress happened in just 12 weeks.

Hurdles: We found eating right and exercising with a trainer gave us the best results in the shortest time. We did miss some of our carbohydrate meals, which we had just twice a week. Our meal planning has improved since starting it two years ago. We reduced our eating out, but we still go two to three times a week. Many restaurants have great low-carb menu items.

We learned skipping meals is not the best way to reduce calories. Eating throughout the day keeps you from ever being hungry.

Going the distance: We have stayed in shape since September 2007, when we ended our first 12-week session. Eileen's still a size 4 or 6, and I only buy 32-inch pants these days. We returned for another 12-week training in January. We aimed higher to look our best for our 25th wedding anniversary last month. I have improved my upper body strength, and Eileen has moved to the size 2 or 4 rack these days. We are in the best shape of our lives and are enjoying life as empty-nesters now.

Best advice: Hire a certified trainer with a strong background in nutrition who knows how to get results. Find someone who will provide encouragement during the workouts and keep pushing you to your maximum. If you can find a partner that will take the journey with you, do it as a team. Diet and exercise work together, and your level of commitment will allow you to meet your goals. Our workout and eating plan has become a way of life for us.

"I Lost It" is a regular feature highlighting weight-loss success stories and does not reflect the opinions of 4you, which encourages you to work with a physician or nutritionist before embarking on a diet. To share your story, visit TBO.com, Keyword: Los

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