Weight Loss Success
Gretchen Kristola, who works out at the TAG Center in Mayville, has a success story to tell. Over a period of 16 months she has dropped from a size 16 to a size 4-6. Below she tells the story of her weight loss triumph.
How have you achieved your weight loss goals? How long did it take to achieve these goals?
I have been trying to achieve my weight loss goals through a combination of diet and exercise. I follow the South Beach Diet, which is a balanced diet plan with healthy carbohydrates. It has taken about 16 months to lose the weight that I have so far, but after losing weight, I found that I wanted to see what I could improve physically. I wanted to be healthier, I had high cholesterol (a combination of genetics and diet), hypertension, asthma, and my blood glucose was above normal. My physician was extremely helpful in assisting me in adjusting medications to control my asthma so that I could exercise.
If weight loss wasn't your only goal, what were your other goals?
Everyone has dreams and mine included a triathlon. I would like to work up to Olympic length triathlons next year. I'm not the fastest participant, but my goal is just to finish. My original goal never really included running, running is hard for me, and probably always will be.
How has the TAG Center (or others) helped you in reaching your goal?
The TAG Center has helped tremendously! It's open and available whenever I want to work out. I love the pool. My favorite part of the TAG Center is the personal training sessions which have helped with core development, strength and goal setting. When I committed myself to doing a sprint length triathlon, I found I needed help, so I found members of the TAG, or friends who excelled in the different areas and worked with them. The resources of different people at the TAG are endless. The friends I've made at the TAG will also call me if I haven't been coming in for a few days to see if I'm OK!
How has your weight loss improved your fitness level and changed your lifestyle?
I've found that I'm more positive and energetic. I plan activities that involve exercise as “fun” with friends, like snowshoeing or cross country skiing this winter. I went to busier – not being in front of the TV all the time. I sleep better and wake up more alert.
Were there any significant health conditions that improved from exercising and training?
My blood pressure is in the normal range, and my asthma is much better controlled. My cholesterol medication has decreased to the lowest dose. (I will always have to take a cholesterol medication due to family genetics). The changes in my cholesterol over the past year have been amazing!
What has been your biggest obstacle in losing weight and keeping it off?
The hardest thing for me is not falling into old routines. There is always food at work in the break room and it is usually high calorie and high fat. It's very tempting when I go on break, but I have found that if I have nuts, some veggies and a protein bar in my bag whenever I am at work, I can usually avoid the bad choice. There are occasions when I will have a “bad” choice but I have a small piece. I love desserts, but I know I can't eat cake every day. I don't have any forbidden foods, because if I couldn't have something I would crave it more. I always try to step up the exercise if I know I am going to be going out to eat or have dessert.
Consistency played a major role in reaching your goals. What kept you motivated to work out?
It helps to have a realistic goal and a realistic timeframe to accomplish that goal. I plan things out on paper (the calendar) and evaluate weekly. Keeping motivated really requires a future goal. I'm currently planning for the upcoming summer and fall. I also am not afraid to take a day off a week and just relax! Friends from the TAG also keep me motivated; they work out with me and provide support.
What advice or recommendation would you give others to help them find success?
First and most important, talk with your doctor before you start any lifestyle change. They can help you with goal planning and give you a realistic view of possible limitations. Tell your family and friends your goals and let them know how important your goals are to you. Invite them to exercise, or cook with you. Ask them to help and encourage you so that you can reach your goal. Don't beat yourself up if your goal takes longer than anticipated to achieve. I haven't achieved my weight loss goal yet, but I am making progress at getting there. I am much healthier, more energetic and happier than before.
