Less is more

Karl Reed, who has type 2, has kept 23kg off for more than a decade. At the age of

67, he’s the longest-surviving man in his family – the rest died of heart disease.

Karl was diagnosed with diabetes when his weight reached 123kg. The lightbulb went on. “I knew if I was going to get to watch my grandchildren grow up, I’d better take action – and fast.”

He enrolled in a weight-control program run by dietitian Anne Daly, whom

Karl fondly calls his “drill sergeant”. He still attends Daly’s maintenance support group. “No exceptions, no excuses,” he says.

Today Karl takes medications to control his blood pressure and blood lipids, but none for his blood glucose. Here are his keys to success:

Walk 5-7km a day; record it

Eat up to 8 cups of fruit and vegetables a day

Don’t have tempting “danger” foods at home

Make use of a food journal

Dine in restaurants only rarely

Don’t arrive famished to food- focused events

Attend a weight-maintenance group weekly

KARL’S ADVICE

If you veer off track, then get back on your plan quickly. “When my resolve is weakened, I recall just how good I feel and why I want to enjoy more years,” he shares.