A satisfied participant sums it up!

June 2, 2008

Since February 2006, the Move It. Lose It. Live Healthy.® (MILILH) program has been a way of life for me. I have successfully lost 55 pounds and have kept it off. It is hard for me to believe that it has been over two years. There have been times when I may regain 3-5 pounds. Weighing at least once a week, exercising 30-60 minutes a day, and leaving those tempting foods at the grocery store have been critical in keeping off the weight. I really enjoy cooking (including baking desserts). I indulge when all my kids are at home on weekends or special occasions. It has been a good way for me to enjoy preparing and eating some of our family’s favorite foods without having to worry about having a lot of tempting leftovers later. I have learned that it is all about balance and moderation. If I eat too much, then I have to pick up the exercise and cut back at later meals to keep the weight off. It is not always easy, but I have worked so hard to get this weight off and I want to keep it off. Hardly a day goes by that I don’t get compliments, and when I look in the mirror now, I like what I see.

B.R. Rutherford                                                     
Greensboro, AL

It’s Been Seven Months and I Have Lost 37 Pounds!

February 18, 2008

Seven months ago I took a long, hard look at myself. I was 65 lbs. overweight, tired, depressed, and completely out of excuses. I was once a competitive athlete, and I was angry about my situation. I had tried diets before, and while they worked for instant success, they were never a plan I could stay on for long. I got honest with myself and I got serious—I needed to exercise!  Okay, I thought, I have got to exercise—now… when, where, and how do I do this? I became angrier with myself when I started making more excuses like not having the time or equipment, and having no club nearby to join, etc. My anger got me walking in my backyard the very next day. I didn’t walk because I wanted to do it—I walked because I had to do it. I walked because I was angry I had to do it. 

I started out walking for 30 minutes every day. Within a week or two, I was up to 60 minutes! I began to lose weight, started to feel good, and my depression began to lift (along with the anger).  I then started searching for more answers about losing weight forever. I explained all of this to the benefits manager at work, who listened and encouraged me to keep going. She gave me a copy of Move It. Lose It. Live Healthy. and encouraged me to read it and think about joining the program. I remembered the company offering this pilot program a year ago, but I thought it might be another diet I couldn’t do long-term. I took the book and began reading with some skepticism. Within the first chapter, I was hooked! This was NOT A DIET! The book encourages slow progression towards a healthy lifestyle, which was exactly what I needed! I wanted the weight off, I wanted to do it right this time, I didn’t want to spend a lot of money, and more importantly, I wanted it to be forever and stay off for good. 

Following the book’s suggestions, I increased intensity, so my backyard walking slowly progressed towards a mix of walking/jogging, and I began to lose a pound or more a week. I added two nights working with resistance bands after I read about the importance of strength training. I now do cardio exercise between 30-60 minutes, five or six days a week, and incorporate strength training three days a week. 

With every pound lost, the more I became encouraged to change my eating habits. MILILH suggests incorporating small changes. That makes sense—why overload yourself trying to undo many years of unhealthy habits all at once? I began a food diary and then made a list of unhealthy eating habits I wanted to overcome. When I successfully incorporated change #1, I then incorporated change #2, and so on. I do not have a timeframe, but I do not move to the next change until I have successfully changed the last one. I’ve only made a handful of changes so far, but the results have been positive! 

It’s been seven months, and I have lost 37 lbs. For the first time in years, my blood pressure is normal! MILILH has helped me get on the path to living a healthy lifestyle one small change at a time! 

L. J.

My Daughter Loves the Heart “E” Heart Storybooks!

November 30, 2007

Dear Move It. Lose It. Live Healthy.,

I am writing to let you know how much my four-year-old daughter loves the Heart “E” Heart storybooks. I read to her every day, and when I ask her to pick out a book to read, she always picks out the Heart “E” Heart books.

She loves the characters and really understands why Heart “E” is good for you. Heart “E” has helped her understand why she should be move active and eat more nutritiously. I have seen a positive change in her activity level and nutrition.

My daughter even got my mother to quit smoking. She kept telling my mother about Smoker Heart and why smoking is not healthy. After several weeks of my four-year-old reminding my mom about Smoker Heart, my mother quit smoking.

I would encourage all parents and schools to have a set of the Heart “E” Heart storybooks to read to their children. It is one way to get your children to become more physically active and to eat more nutritiously.

Thank you, Heart “E” Heart

K.M.
Cleveland, OH

What a Difference a Year Makes!

August 9, 2007

Dear Move It. Lose It. Live Healthy.,

It’s been a while since I’ve brought you up to date on my progress with Move It. Lose It. Live Healthy. I think it is one of the best programs around, and it continues to make a lot of sense to me. I am at a weight loss of 46 lbs. over 14 months. I have been up a pound, down a pound since I saw you in April. I have relaxed my eating standards a little, in that I’m not quite as careful as I was about kinds of foods and portions. I have been rigorous with exercise and continue to exercise most days for 60 to 90 minutes. I no longer view healthy eating and exercising as a bridge I have to cross to get to the other side and then I’m done. I have made them a part of my life, and it really doesn’t take any more effort to eat correctly and exercise than it did to eat unhealthily and sit around.

I have had wonderful support from my friends. I eat at a restaurant where the waitresses know me so well, they automatically bring me a box at the same time they bring my plate. In addition, I have been able to serve as a role model and mentor to people who have seen that I have lost the weight and been able to keep it off. Their support has also kept me on my best behavior. I have known my hair stylist for almost 20 years, and when I saw her the other week she said she has never seen me look so good.

I also thought I would share my numbers with you from when I first started Move It. Lose It. Live Healthy. in June 2006 compared to what they were in July 2007. I had my numbers checked at the health fair in 2006 and then again at this year’s fair. I am very happy with the improvements:

My LDL is now 49—they couldn’t check it before because my triglycerides were so high.

When I saw my doctor last month, she was very happy with the weight loss. Like you, she believes in a healthy weight, not necessarily the weight you were in high school. She strongly encouraged me to stay healthy by eating in a healthy way and exercising and not to focus on the number on the scale.

I have learned this year that failure is not falling down—it’s staying down. The difference between a goal and a dream is a plan, and I know I can’t be perfect, but I can be faithful. And I have learned that the older we get, the fewer calories we need!

Thank you, Move It. Lose It. Live Healthy. for giving me the plan.

Best wishes,
S. Z.
Jeannette, PA

An Update from a Long-time Participant

April 29, 2007

Dear Tom,

I just wanted to give you an update on my weight loss program. It has been a year since I had “That Moment” when I decided to make a permanent change in my life. It was a lot of fun to take out pictures of myself from April 2006 and compare them to pictures from April 2007.

I am happy to say that I have kept the weight off and have settled into a very fit and healthy 120 lbs. What is even more impressive than the weight loss is that I have been able to take it a step further and mold a whole new “fit” body. The feeling I have when I look in the mirror and actually see muscle definition is indescribable. But what is really important is that not only am I more fit on the outside, but I am more fit on the inside as well. My newfound self-confidence is overwhelming and it shows in my smile and the way I carry myself. Thanks to your book, Move It. Lose It. Live Healthy., I am proud to be me for the first time in a very long time.

I only wish your book would have come out sooner so I wouldn’t have wasted so much time longing to be thin. Thank you for your practical book and for inspiring me.

S.C.
Hudson, OH

Thank You, Move It. Lose It. Live Healthy.®!

April 6, 2007

I just wanted to let you know that I am still involved with the Move It. Lose It. Live Healthy. program at work. I love how it is designed to teach individuals how to make gradual changes to their eating and exercise habits. After nine months I have lost a total of 46 pounds. I just gave away ten bags of clothes that were too big for me to wear. I even had to give away six pairs of shoes, because they were too big. I never expected to lose weight in my feet.

I exercise almost every day, and I don't feel as good on the days that I miss. I have learned to take it one day or one meal at a time—sometimes you just need comfort food, or need to rest your body. Those days are the rare exception. I don't beat myself up if I'm not perfect, and on the days I feel really strong, I exercise as much as I can.

I bought an MP3 player at Christmas, and that has been a huge success in keeping me moving. I love all the songs I have on there so much that I hate to stop exercising because another great song is coming up.

I still visit the doctor's office every month to get weighed. I now have to get my blood pressure checked at the same time, because it is no longer as high as it used to be, and my doctor has already reduced my medication. I see my doctor in June, and she is confident that the blood work will show that I can come off most of my medications. My friends and family have been very supportive, and I think I have been a role model for the employees here at my company.

They have seen the changes I have made, and I have shared your book, Move It. Lose It. Live Healthy., with many of them. I think it is important for people to read as much as they can, and from as many sources as they can, about health and nutrition. When they do, they will be able to discern how smart and commonsense your approach is and how it can work for anyone who has the desire to make permanent, healthful changes in their life.

I appreciate the newsletters, the challenges, and the incentives, and I'm very grateful that my company put this program into place for us. We'll take it one pound at a time, one employee at a time.

S.B.Z.
Jeannette, PA

I'm Losing It!

October 19, 2006

“I love my healthy foods, and I love getting out in the fresh air and moving!”

I had been thinking for a while that I wanted to have a healthier eating and exercise plan. It just seemed like so much trouble to get organized that I kept putting it off. When I heard that my company was thinking of starting a pilot wellness program to change unhealthy eating habits and increase physical movement, I jumped at the chance to join.

The Wellness Fair in mid-June was my starting point. The tests would serve as a way to measure my progress, because I was confident I could succeed when I read Tom Gilliam's Move It. Lose It. Live Healthy! book. His approach, and that of his co-author and registered dietician, Jane Neill, is down-to-earth and commonsense. The book is filled with information about protein, carbohydrates, and fats, along with ways to get started exercising.

I started out slowly, trying to make the gradual changes that Tom and Jane assure readers are the way to permanent, lasting changes. Initially, I walked around my neighborhood for a half-hour, then gradually increased my time and speed. I moved to the walking track at the local school, and have increased the duration to an hour. I’'ve also increased my intensity, so that I can almost make four miles in an hour. I keep adding to my walking time in small increments (e.g., one more lap, or an extra fifteen minutes on Saturday and Sunday). I added more fruits and vegetables to my diet, and discovered how delicious they can taste. I eliminated refined flour and sugar, and added whole grain breads, cereals, and pastas.

When I go to a restaurant I request a take-home box when my food is presented, and immediately put half in the box for a future meal. I keep a food journal and write down every piece of food I eat. It makes me think twice to have to write down that I had a bag of potato chips! And you know what? They just don’'t taste that satisfying any more.

I also made a promise to my doctor that I would come in to the office to get weighed every month, and I weigh myself at home every day. So far I have lost twenty-four pounds. My husband has been very supportive, as have my friends and co-workers. I am so happy, and proud, that my company has decided to invest in this program. I thought I was a hopeless case, forever doomed to be unhealthy and sedentary. Making the changes that the Move It. Lose It. Live Healthy! program suggests was not easy at first. Now I love my healthy foods, and I love getting out in the fresh air and moving.

S. Z.
Jeannette, PA

October 16, 2006

I've Lost It for the Last Time!

After the birth of my third child, I was very frustrated.  It took longer and longer for the weight to come off with each birth.  I was determined not to gain too much weight with my last pregnancy, but I gained 54 pounds!  After having my son, I was determined to lose the weight quickly.  I exercised almost daily, and thought I was eating right.  After 14 months, and having lost only 20 pounds, my weight hit a plateau. 

After several months of exercise with extra weight, I endured a lower back problem and foot problem—both of which I needed to have physical therapy to fix.  After receiving a bill for $2,000 from my physical therapist, I realized my back was still just as painful as the first day.  This was the turning point for me.  I realized that I needed to change my lifestyle for my physical health, my self-esteem, and my pocketbook! 

That is when I read the Move It. Lose It. Live Healthy. book, and it all made sense.  I didn't need to deprive myself, or wear myself down.  I needed to change my lifestyle.  The book encouraged me to start small.  I started by making small healthy choices.  I first started by promising myself I would eat breakfast with plenty of fiber every day.  After I could do that, I promised myself I would eat at least one piece of fruit a day.  I slowly increased my workouts from 30 minutes a day to 60 minutes a day and added weight training to increase my metabolism.  I made sure that the calories going in did not exceed the calories going out.

Today, I continue to make myself healthy promises.  Now that I weigh in at 126 pounds, I can wear the jeans I promised myself I would wear someday.  I even weigh less than I did when I got pregnant with my first child!  My total weight loss is 56 pounds since I had my son two years ago.  Now that I am finished having kids, I am living my life happier and with more confidence.  I am a better wife and mother, and I am no longer in pain.  The benefits are amazing.  My final promise to myself…To never have to Lose It again!

S. C.
Hudson, OH

September 7, 2006

Before Christmas 2005, I started thinking about how great it would be to be thinner. I imagined what it would feel like to wear smaller clothes and what I could do to start losing weight. The Atkins Diet was my latest try. But I could not stick with it. Then I read the Move It. Lose It. Live Healthy. book. It made perfect sense, but would it work for me?

It was in February that I started to slowly make some changes in what I was doing. I ate my three meals a day including a dessert at lunch and left off the snacking between meals and at night. I started walking for about 25 minutes at lunch with some co-workers. Slowly, the scales started to go down. I could hardly believe it. I noticed that I slept better at night and had more energy in the day. One of the greatest rewards was that I felt better about myself and the bonus was wearing clothes that I thought I would never wear again.

I have continued to improve my eating habits, one step at a time and have increased my walking to about 60 minutes a day. I have now lost 27 pounds!  If I can do it, you can too. I can truly say that I’'m losing it and I’'m going to keep it off!!

B.R., Greensboro, AL

April 2, 2006

Dr. Gilliam,

I bought the Heart “E” Heart storybooks for my kids for Christmas in 2005. I just
wanted to let you know how much they are enjoying the stories and characters. They really are aware of what they are eating because of Heart “E” Heart.  My five-year-old son says Heart “E” Heart wants him to eat Raisin Bran for breakfast (rather
than sugar-coated cereal). My seven-year-old daughter is enjoying the characters
like Tidy Lipid, Sticky Lipid and Fit Fat Cell.  She knows which characters are healthy and why.

Anyway, I just wanted to let you know and say thanks for putting together a fun book for kids. They often ask me to read them the stories when I’m home. I hope you find a way to get these books into the hands of many of today’s kids.

M. M.
Phoenix, AZ

November 23, 2005

Tom,
I finished reading your book, Move It. Lose It. Live Healthy.: Achieve a Healthy Workplace One Employee at a Time!, this past weekend. I really liked it. It was an easy read, as you stated, but very informative. The amount of information out there on nutrition is abundant. You have done an excellent job of breaking down the information to the basics and demonstrating how easily individuals can have an impact on their health by applying some simple yet powerful choices on an ongoing basis. Your book has motivated me to get back into my exercise routine and to stay focused on my health. This time of year is always tough, but I’m sure I’ll be just fine. I really appreciate the opportunity to read the book and the impact it will have on getting me back on track.  Thank you!

 Regards,
A. Mueller
Glendale, CA

November 21, 2005

As an educator and a mom, I loved reading Dr.Gilliam’s book, Move It. Lose It. Live Healthy.: Achieve a Healthy Workplace One Employee at a Time! The book is filled with practical ideas that can easily be implemented into daily life. I especially enjoyed reading the information about healthy food choices and the Heart “E” Heart plan. I am already using the information in the book to ensure a healthy balance for my family. It is great to have the book as a common-sense, easy-to-read resource to help me stay focused and on track with healthy living.

C. Berns
Chicago, IL

September 12, 2005

Your book is simple and makes sense!  There is so much information/mis-information out on the market today, that I am TOTALLY confused by all of it. I felt a great sense of relief when I started to read your book because I saw that I could take just one piece of advice and apply it each week. And in the process I would have an easy-to-read, and refer to, guide to remind me of what I was trying to do!

Pat Emery
Los Angeles, CA