I dropped 80 pounds by changing my diet, walking my dog, and competing with friends over our step count

Diana Coello lost 80 pounds in 11 months, partly by stepping up her exercise and walking her dog.

This as-told-to essay is based on a conversation with Diana Coello, 46, a flight attendant and mother of two from New York City. It has been edited for length and clarity.

December 18, 2022. I’ll never forget the date. I stepped on the scale at my doctor’s office, and it registered 250 pounds.

“You’ve gained a lot of weight since the last time we saw you,” the doctor said. My blood pressure was high, and after the blood work came through, I was diagnosed with diabetes.

It was scary. My mom had always been heavy-set and had diabetes. I’d seen how her health had gone down. I didn’t want to follow he same path.

The doctor said that I was young; I had everything to live for with a loving husband and four-year-old daughter. He gave me the motivation to lose 80 pounds. I did it by changing my diet and walking my dog more.

I ate a lot during the pandemic when I couldn’t work

Growing up, my weight had been normal. I’m 5ft 2in and, in my 20s and 30s, weighed around 120 pounds. I only put on 20 pounds during my first pregnancy with my son, Andy, in 2000 and lost it pretty quickly.

But, as I got older, bad habits crept in. I stopped caring about my diet and ate whatever I wanted. I gained 40 pounds with my daughter, Milania, now 6, and they stayed on.

Still, COVID was the main reason I weighed 250 pounds. I’m a flight attendant and was grounded for almost two years. It gave me an excuse to sit in front of the TV watching endless series on Netflix. I’d run out of shows. “What’s coming out next?” I’d ask my husband, Kenny, 42.

I wasn’t making healthy food choices. I ate more out of boredom than because I was hungry. I have a sweet tooth and would reach for cookies and cakes. Carbohydrates were my thing. I’d fill my plate with large portions of pasta.

I didn’t exercise at all. I’d get out of breath trying to keep up with Milania. I never felt that way with my son because I had energy a couple of decades ago. I didn’t feel good, and my mental health suffered.

My doctor referred me to a nutritionist

After a while, I told my husband that none of my clothes fit me anymore. I was a 2XL and didn’t want to keep sizing up. But when I started having dizzy spells in the fall of 2022, it was time to see the doctor.

The diabetes diagnosis shocked me into changing my ways. He said I could reverse my condition if I took it seriously. I saw a nutritionist who guided me on how to eat healthier.

Coello pictured before and after her dramatic weight loss.

She told me to replace soda with water and substitute sugar in my coffee with Stevia. I ate proteins like grilled chicken and incorporated more vegetables. Kenny and I cut down on starches like pasta, rice and potatoes. I bought an air fryer and started experimenting with nutritious recipes online. I drank 64 ounces of water a day.

I had a headache for the first three days because I was so used to having so much sugar in my system. But I kept going.

I compete with my friends on our step count

As for exercise, my friend Dianne introduced me to WeWard, a free health app that tracks your steps and lets you compare and compete with other users. You track each other’s progress, and there’s some friendly rivalry. Our friend Angie joined in, too.

I walked my dog, a chihuahua named Bruno, a little longer than usual, building up the time from 15 to 30 or 40 minutes. I’d take another walk in the park after dropping Milania at school. I embraced the competition partly because I wanted to walk further than Angie and Dianne. After a while, I did 10,000 steps daily.

I no longer took the elevator in the New York subway and went for the stairs. I stopped taking the bus to places. I pushed myself and started to enjoy the exercise and being outdoors. My mood lifted, and I had more energy to do things with Milania than I’d done with Andy, such as bike riding.

I’m no longer diabetic

Kenny remarked on my weight loss, saying my stomach was shrinking, and he could see it in my face. It kept me motivated. Over a period of 11 months, I got down to 170 pounds. I used to wear a size 20 uniform for work. I couldn’t believe it when I fit a size 14.

Best of all, I went from diabetic to pre-diabetic to not being diabetic at all. My blood pressure and blood sugar levels are normal.

I’ve maintained my weight for nearly two years. I don’t deprive myself and will take a bite of something sweet whenever I want it.

Of course, Bruno has benefited from my lifestyle change. He looks forward to his longer walks — and I do, too.