Be an inspiration: If you’ve made positive changes in your diet and/or fitness routine and are happy with the results, please share your success with us. Include your email address, a daytime phone number and before and after photos (by mail or JPEG). Write: Success Stories, c/o Patty Murphy, The Atlanta Journal-Constitution, 223 Perimeter Center Parkway, Atlanta, GA, 30346-1301; or e-mail Michelle C. Brooks, ajcsuccessstories@gmail.com.
SUCCESS STORY / Thomas Disbrow, 62: From 370 pounds to 207 pounds
Former weight: 370 pounds
Current weight: 207 pounds
Pounds lost: 163 pounds
Height: 5 feet, 9 1/2 inches
Age: 62 years
How long he's kept it off: "Started February 2015 and still losing; target goal to be reached early summer," says Disbrow.
Personal life: "I live in Stone Mountain, Georgia, I'm single, and I'm looking for a job. I am presently employed as a medical transcriptionist and have been for the past 20 years, with a background in technical production for theater for the previous 20 years. I am active in my church, Corpus Christi, as a choir member and lector."
Turning point: "I needed to get back in the job market and I knew my chances of finding a job would be enhanced if I lost weight."
Diet plan: "I developed a diet for myself based on my likes and dislikes." Breakfast is oatmeal and a banana. Lunch is a chicken or turkey sandwich. Afternoon snacks include skinless chicken breast and crackers with peanut butter. Dinner is broccoli or spinach with mushrooms. In the evening, he has an open-faced sandwich with mushrooms and melted Swiss cheese on top. "When eating out, I eat as much lettuce as I want but nothing else." He dips his fork in an oil-based dressing.
Exercise routine: "Little to none with the exception of yard work. I have started some calisthenics over the last three months."
Biggest challenge: "Social settings, so I bring my own food or just eat lettuce, broccoli or white mushrooms if available." Other challenges include: "mindlessly munching in front of TV, pizza and steakhouse commercials."
How life has changed: "Flexibility has returned to my joints, kneeling, bending … my back is much better. I went from having a type 2 diabetes A1c to a pre-diabetes A1c. I no longer have high-blood pressure. I am now on no medications. I came to realize that satiety for me was too much food and that eating for me had to be about having sufficient strength in my legs to function — not necessarily being full. If I need to feel that way, I go out and stuff myself on lettuce. I always remember that food that sticks to your ribs sticks to your ribs." His advice includes: "You will have daily ups and downs. Don't get worried unless you go up over an entire week or two weeks. At that point, cut out some carbohydrates or fats, not protein." Now that mobility is better, he has new plans: "Someday, I'd like to learn how to waltz."
