In February 2009, Birmingham resident Stephen Vinson weighed 632 pounds. Then he launched a website,Who Ate My Blog?, to publicly share his weight loss challenges and triumphs. So far, Stephen has lost an amazing 200 pounds -- and has become an inspiration to thousands of people who read his honest and entertaining blog.

 

Stephen talked to us about what he’s learned from his weight loss journey:

Champions for Health: Why did you start blogging about your weight loss?

Stephen: Before blogging, I was a yo-yo dieter. I was always starting new diets, not sticking with them, and most likely gaining more weight instead of losing. I thought that if I could just come out with the numbers, and share what I was doing, I could get support from my friends and family. I didn’t expect the blog to get as popular as it has.

CFH: What advice would you give our readers on setting weight loss goals?

Stephen: Focus on the process of losing weight. My weekly goals now are to eat 2000 calories per day, drink 8 glasses of water a day, and get my walks in. Those things lose the weight, so I focus on them, not the weight loss. Also, surround yourself with support. Tell everyone about your goals!

CFH: What do you know now that you wish you’d known when you started your weight loss journey?

Stephen: I wish I had not expected instant results. It took me many years to get to 632 pounds, and to lose 200 pounds in a little over a year in a half is awesome. I’m on track to be at my ultimate 232 pound goal in another year and a half.

Every week was an emotional roller coaster when I weighed in. If I lost weight, I was excited. If I gained weight, I was depressed. So, “focus on the process,” has been a game changer. Some weeks I lose weight, some weeks I gain weight. I’ve had bad weeks and a few bad months. It happens.

CFH: You share a lot on your blog about being tempted by unhealthy foods. How do you resist and not feel deprived?

Stephen: I find it easiest to not eat the first doughnut than to try to eat just one. If I eat one doughnut, more will follow. Also, I find it helpful to move the items where I will not see them. Out of sight, out of mind.

If you’re in a situation where you have no choice but to be around junk food, tell yourself that as soon as you leave you can stop at a convenience store and pick up one serving of something like a Snackwell’s cookie. Most gas stations carry those. Another good treat would be a small sugar-free and fat-free yogurt from Yogurt Mountain. Knowing that a treat is coming in a bit, it should be easier to resist what's in front of you. Plus, it rewards and reinforces good behavior.

CFH: You're walking in several races soon, including the 2011 Mercedes Half-Marathon. How do you train for these events?

Stephen: My running/walking coach, Danny Haralson, and my friend Emily in Nashville help me create a walking schedule created with my upcoming races in mind. I highly recommend walking races because I stray away from thinking “exercise is no fun” to “I'm training for an upcoming race.” An example of my current walking schedule is: Sunday: Rest; Monday: 2 miles; Tuesday: 3 miles; Wednesday: Rest; Thursday: 3 miles; Friday: 2 miles; Saturday: 4 miles. The closer I get to the half-marathon the longer the walking distances will be.

I find it incredibly helpful if I train with someone. My friend Emily and I are going to walk the Half Marathon together. We are also following the same training schedule and will be blogging about our training. Her blog ishttp://biglifelittleblog.blogspot.com. We've even established some rules for accountability. If we miss a walk, we put $5 in a pot. After the half marathon, whoever has missed the fewest walks gets the money.

CFH: What are some of your favorite places to walk in Birmingham?

Stephen: My top three places are:

1. Lakeshore Trail (Homewood Shades Creek Greenway) -- It runs parallel to Lakeshore

2. Railroad Park

3. Loop around the Mountain Brook YMCA. I walk the big hill in front of the Y, and then loop around where the entrance of the zoo is, and go back to the Y. I believe it's 2 miles.

Stephen’s Advice for Training:

1. Don't do too much too soon! I didn't start out walking these distances. I started with walking one mile. You'll be amazed at how quickly you progress.

2. Shoes are the most important gear to have. Go to a specialty running shoe store and get them to fit you in a proper pair of running/walking shoes. (I've been injured in the past year, and I learned the hard way to go ahead and spend the money on the expensive shoes.)

3. Water is so important to carry on longer walks and when it's hot outside.

4. If possible, walk on a trail or sidewalk. If not, be extremely cautious and courteous.

5. For safety, I always carry my ID and cell phone. If you have a medical condition, be sure to wear a bracelet indicating your condition

6. If you're walking by yourself, be on alert of your surroundings. Don't have your headphones so loud that someone could sneak up on you.

CHF: What advice would you give to people who get discouraged by the weight loss process?

Stephen: Danny Haralson, my running/walking coach, gave me some excellent advice for when I’m discouraged: Everyday is a do-over. Don’t allow what happened yesterday to control what happens today. Fall down six times, get up seven.