100-Pound Weight Loss: Mark Weaver

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By Kayla Craig

At over 300 pounds, Mark Weaver, 40, experienced a heart health wake-up call after a doctor told him he had high cholesterol and borderline high blood pressure. With diet and exercise, this father of two lost over 100 pounds-and is keeping it off. See how he did it.

As Mark Weaver approached his 40th birthday, he knew he was in bad shape. At over 300 pounds, Mark sat in a doctor's office and listened as the doctor listed off a myriad of health problems, like high blood pressure and high cholesterol.

Mark wasn't always this way. He was active in high school and college-but as family and office life set in, he became more sedentary.

With a wife and two daughters at home, Mark's trip to the doctor's office was a wake-up call. "I wanted a happy, healthy life. I wanted to see my kids grow up," Mark says. With the help of a dietician, he gradually changed his diet from fatty, calorie-laden meals to lean, protein-filled options. He began exchanging for chicken for beef and opted for diet soda instead of regular soda.

Mark also started doing half-hour cardio workouts five days a week. "My good cholesterol was really low, and the doctor said the only way to increase it was to exercise," Mark says. "My motto was move a little more, eat a little less."

As Mark began to lose weight, he had more energy, and his self-esteem began to rise. Friends, family, and co-workers began to notice Mark's new look. Mark joined a workplace wellness program, giving him the motivation he needed to overhaul the rest of his exercise and lifestyle habits. "I took it slow and made it a lifestyle change," Mark says.

By incorporating strength training into his exercise routine, Mark gradually lost over 100 pounds and gained boundless confidence.

With the help of his exercise group (which included his wife), Mark trained for a three-mile race. Today, the 47-year-old has participated in seven marathons and even won a five-kilometer race for his age group. "Most importantly, I lead a more active life with my family and I've increased my chances to spend many more years with them," Mark says.

Mark's health improved, too. "My dad is on blood pressure medication, and I was concerned I would have to be, too," says Mark, whose blood pressure (and cholesterol) is now at a healthy level. "We're all dealt our cards, but it's up to us to make the best hand we can. I realized that the adventure to better health is a marathon--not a sprint."