Herbert found solace in food after a health scare which led him down a path toward obesity that he didn’t know how to get off of.
Listen for the source of his support, how his lifestyle changed, and how he left fear behind.
“A man who wants something will find a way. A man who doesn’t will find an excuse.”
Weight Gain Background and Contributing Factors
Herbert was always “the skinny kid” growing up. He describes growing up in a non-internet era and spending lots of time outside with friends in his youth.
He shares that his mom is a fantastic cook, and that he fell in love with “soul food.”
When he got married his now ex-wife was a fantastic cook as well, and this was the beginning of his weight gain. A few pounds here and there, but Herbert had been able to exercise it off at the time.
Later, in his mid-40’s, Herbert had a scare while playing tennis. His heart was racing in an unusual way, and when he visited the doctor a week later, he was immediately referred to the emergency room.
When medicine failed to control his accelerated heart rate, a procedure was performed in which Herbert’s heart was shocked back into rhythm.
After this episode, Herbert significantly reduced his activity level out of fear that his heart trouble would return. He stopped playing sports and stopped running.
However, Herbert did not change his eating habits at the time, and instead began increasing his intake of fast food.
He gained 46 pounds over the next two years.
“My next hobby became eating… Spiraled out of control where I really, quite frankly, didn’t know what to do”
How Being Overweight Impacted Herbert’s Life
Herbert describes constantly feeling tired, lacking motivation for any physical activity, and feeling embarrassed because he was now the biggest man on his father’s side of the family.
As a result, Herbert isolated himself away from friends who he had previously been active with. He distanced himself from family as well, and describes seeing his mother and sister only occasionally.
He recalls having five open containers of ice cream in his freezer at one point, having to buy bigger clothes, and the disturbing feeling of having an “out of body” experience when it came to food. Food controlled him.
Herbert opens up about the shame he carried, and how he felt like he was at a point of no return. If he felt down, he used food to make himself feel better; if he was happy, he used food to celebrate.
One birthday was celebrated by visiting five different restaurants in three days.
“I was addicted. I needed junk food and fast food every day.”
Looking back, Herbert feels that reaching this point was ultimately a good thing.
“If my weight had stayed the same, I wouldn’t have had the motivation to change… When I put on the weight, it actually made me look at myself and start to make changes.”
The Turning Point
Herbert’s vision had begun to get blurry at night. He shares that – even though his grandmother was diabetic and blind, and his father was diabetic and blind (and had lost a leg) – he still did not go see a doctor.
Herbert turned to his personal faith for help and direction, and shares that he prayed, “If you help me overcome this, I will help other people.”
Soon after, Herbert found an ad in the newspaper for a weight loss support group. Thought he was still very scared and didn’t really want to go, he did.
“I thought, ‘I don’t have that kind of problem, but I’ll go anyway.’ “
Herbert had discovered T.O.P.S., and recalls that, within five minutes, he knew it was for him. The group made him feel that he could be supported without being judged.
Starting The Weight Loss Journey
Herbert recalls that the mental aspect took a bit longer to change, but that he immediately began making adjustments to his lifestyle habits.
He began cutting down portions, eating less of the same foods at first. Eventually he transitioned to eating five times a day. He also began exercising, though slowly at first. He shares that the first time was “really, really tough.”
P90x was his program of choice, and he knew it would take time to get used to the new level of activity. His focus was not on how much he needed to lose, just on what he needed to do the next day.
“In the beginning, it was taking it one step at a time. It sounds like a cliché, but it was really taking one step at a time… A home is not built in a day.”
He grew more confident as time passed, and in five months, Herbert had reached his goal. He was selected to be the “King” of his region in the T.O.P.S. organization.
Looking back, he realized that he had changed as a person.
Staying Motivated
Herbert found motivation in his competitive spirit.
Every week at the T.O.P.S. meeting, he had to talk about whether he had a loss or a gain. There was another man in the group, and Herbert constantly tried to have lost more than the other man. They pushed each other in a positive way.
Herbert also shares that he thought a lot about his father and grandmother, their health, and that he didn’t want to end up that way.
What Herbert Learned About Food, Exercise, and Himself
Herbert learned quickly that he was not able to “exercise off” the weight as easily in his 40’s as he had earlier in life.
He’s learned to eat healthy, to cook healthy, and that eating out can be an occasional choice, but “not a way of life.”
Herbert shares that he is now more confident than ever, and has begun doing public speaking to help others. He describes having felt selfish before this journey, but now working hard to be a cheerleader for the efforts of others.
“Nothing but positive… It has made me a better person.”
“Sometimes a person just wants to get an atta’ boy or a you can do it.”
Herbert credits the support he received from others as a significant factor in his success. He admits that when he stopped going to meetings for some time, he regained some of his weight.
These days, Herbert looks at food as a way to improve the quality of his life instead of letting it control his life.
“Growth comes when you overcome your fear.”
Herbert’s Advice For Your Journey
Herbert shares some of the routine that worked for him:
- P90x workouts – Herbert did these six days a week for an hour
- Little or no fast food
- Packed lunches for work
- Dinners cooked at home
- More fish, chicken, and veggies in the diet
- 5 small meals a day
- At least 7 hours of sleep every night
- The 80/20 rule of allowing some flexibility; Herbert allows a cheat meal every week.
- Most importantly, make a clear and intentional decision to do it. Make up your mind:
“It doesn’t matter the weight that you are today. It just matters are you willing to take that first step and that change.”
Herbert truly believes that once you make up your mind to do it, no one will be able to stop you.
Take that first step, even if you have to do it alone. Support will come on your journey. You will make new friends and your whole way of life will change.
Herbert also shares a favorite quote that helps provide perspective:
“Get busy living or get busy dying.”
Shawshank Redemption (Movie)
Resources Discussed In This Podcast
- P90x workouts
- T.O.P.S. (Taking Off Pounds Sensibly) – weight loss support network
- MyFitnessPal – online calorie tracking tool and community
- CardioTrainer App
- NikeTrainingClub [ Android / Apple ]
- Why We Get Fat by Gary Taubes [ Amazon / iTunes / iTunes Audiobook ]
- Body For Life by Bill Phillips [ Amazon / iTunes Audiobook ]
- Burn The Fat, Feed The Muscle by Tom Venuto [ Amazon / iTunes / iTunes Audiobook ]
- FightingFit App [ Android / Apple ]
On Herbert’s Workout Playlist
- Original Theme from Rocky [ Amazon / iTunes ]
- Eye of the Tiger by Survivor [ Amazon / iTunes ]
- Calvin Harris [ Amazon / iTunes ]
- Back in Black by AC/DC [ Amazon / iTunes ]
- Kashmir by Led Zeppelin [ Amazon / iTunes ]
Contacting Herbert
Email Herbert and say Hello at Herbert [dot] Walker50 [at] gmail [dot] com.
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