Both Dan Hall and Malarie Burgess faced serious health problems due to their weight. But it took a trip to the ER for one and a friend intervention for the other to realize they needed to get healthy — stat!
Dan, a self-labeled yo-yo dieter, used to view food "as my most enjoyable pastime and as a way that I could wow family and friends with how much I could eat and how good my food was," he tells Today.com.
But it was a trip to the emergency room that finally opened the father-of-three's eyes. After a series of unexplained fainting spells and a moment when his heart stopped beating, Dan was sent home from the hospital with a pacemaker, multiple diagnoses and a determined spirit.
Three years since that scary experience, the 56-year-old has dropped 120 lbs (down from 298) and now weighs 178! Here's how he did it:
Filling up on plant-based foods: Dan has incorporated more vegetables, fruits and nuts into his diet to improve overall nutrition.
Setting his own meal schedule: "I began eating two meals each day instead of three...[and] fasting each day for at least 14 hours (overnight)." And for breakfast, it's "almost always fruit first."
Mastering one key exercise move: Dan does push-ups every day, increasing the amount as his fitness improved. He soon noticed the nagging joint pain he had suffered began to diminish!
Malarie Burgess' experience was a little different. The 27-year-old tells Today.com, "Since I had been fat for as long as I could remember, I just accepted 'this is me' and did not think I was that big."
But when her weight peaked at 350 lbs., a concerned friend decided to step in. "It was not easy to hear. [But my friend] struck a chord, and I really internalized what she said," shares Malarie.
Two years later, the Maryland native is half her original size and weighs just 170 lbs.! Here's how she did it:
Dumping liquid sugar: "I didn't consider that calorie and sugar intake in juice is the same as a soda," Malarie says, so she cut out jumbo juices and creamy smoothies.
Tracking snacks: She began tallying servings with an app on her phone, cutting her overall intake from more than 4,500 calories to a healthy 2,000.
Making a fitness promise: "Exercise was never a part of my daily routine. I read somewhere that it takes 21 days to form a habit, so I got it in my head I would work out for at least 30 minutes every day for three weeks." Once the habit stuck, Malarie added strength training and running!
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