Weight-Loss Success

Staying in shape was never a problem for me. I was a soccer player for 16 years, and I played football and ran track. I even managed to stay lean in college. After graduation, I scored a personal-trainer job, and fitness became my life—whatever my clients did, I did. But the nonstop workouts took a toll on me. I was exercising for long stretches every day, and eventually I burned out. I quit my training gig and took a job working nights. It was the total opposite of my previous work: I was sleeping during the day, and the only restaurants open late were fast-food joints that served burgers, pizza, and fried chicken. That was my whole diet. Pretty soon I was up 35 pounds, but it didn't really hit me until I saw a picture of myself shirtless on vacation. I suddenly realized how much weight I had gained and decided to do something about it. My fiancé helped motivate me, and with the few rules below, I did what I needed to do: I dropped the weight.

START WITH GREENS
Reducing portion size is crucial, and produce makes it easy. Before starting my main course, I eat a salad or a big serving of vegetables. That way I'm less hungry for the higher-calorie entree. I pack in more nutrients and take in fewer calories, and I still feel satisfied when I'm finished eating. Plus I love to cook, and vegetables give me an opportunity to experiment with different seasonings. I try something new every night.

PUMP THE FLUIDS
I keep myself well hydrated. Our bodies can mistake thirst for hunger, so drinking water helps me feel full. If I don't force myself to drink, I end up snacklng when my body actually craves fluids. So I drink throughout the day and chug a full glass of water just before sitting down to eat. That leaves less space in my stomach for food, and all that extra water helps my body perform better during tough afternoon workouts.

TAKE BREAKS
As a personal trianer, I wasin the gym every day, and being healthy stopped feeling fun. Now I take rest days—at least one a week, more if I feel sore or tired. I listen to my body. An occassional break not only helps my muscles recover but also helps me enjoy my workouts more. It's tough to force myself to take downtime, but the end result is that fitness has become a passion again. It's no longer just a job.

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WEIGHT BEFORE 185

WEIGHT AFTER 150

VITALS Justin Dean, 23, La Porte, TX

OCCUPATION Draftsman

HEIGHT 5'8"

REACHED HIS GOAL In 3 months

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