Krystal Sanders

Before: 185 lbs

After: 120 lbs

Although she stands only five feet tall, 27-year-old Krystal Sanders was never petite. Growing up, she subsisted on fast food and "anything you could microwave." A size 14 when she moved to Austin, Texas, in 2005 to work as a revenue services specialist, she continued to hit the drive-through five nights a week. When she began planning her wedding in early 2008, the added stress drove her to eat even more. "I was in denial and avoided scales, cameras, and mirrors," she says. But she couldn't avoid the size-18 tag on her wedding gown.

The Change

When Krystal's wedding photos arrived in October 2008, she didn't want anyone to see them. "I looked at the pictures alone and I cried," she says. "It was a reality punch in the face. I was embarrassed that I'd let myself get that large." She knew something had to be done.

The Lifestyle

Krystal emptied her pantry and fridge, tossing all chips, frozen pizza, and other junk. Instead of eating out, she started cooking healthier versions of her favorite restaurant foods, boosted her veggie intake, and measured portions. "It was an eye-opener to see the difference between what I would normally eat and what the serving size was," she says. When she worked up the courage to step onto a scale, it read 185 pounds. She began jogging on her treadmill for 30 minutes six times a week. Over the next year, she added DVD strength workouts, cut out soda and processed foods...and reached her goal of 130 pounds. But she wasn't finished. She began lifting heavier weights, and in December 2009, the scale flashed 120. "I couldn't believe it. I thought maybe the scale was broken," says Krystal.

The Reward

Now Krystal has the energy to log nine-mile runs and go biking and hiking with her husband. And she is anything but camera shy. "I used to run from cameras, but now I like what I see in photos," she says. "I'm finally at peace with the way I look."

Krystal's Tips

Add iron. "Don't be all cardio all the time—lift weights! Replacing fat with muscle means you can burn more calories without even trying."

Greek out. "I use low-fat Greek yogurt in place of mayo in recipes, and it tastes great. It can also be used as a sour cream substitute."

Be prepared. "Set everything out the night before: clothes, weights, water bottle. Then nothing can get in the way of your workout."

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Tracey Dickson

Tracey Dickson, 44

BEFORE 158 lbs AFTER 117 lbs

Although her job as a flight attendant forced her to eat out at least four nights a week, Tracey Z. Dickson, 44, of San Antonio, Texas, stayed trim by teaching cardio and boot camp classes and running about 20 miles a week. But in April 2008, Tracey discovered a cancerous lump in her breast. "My life hit a wall," she says. Chemo sapped her strength, while steroid pills left her ravenous, so Tracey ate—and ate. "I decided that because I was going through a sucky situation, I would eat whatever I wanted," she admits. In four months, the scale flashed up to 158. "I had never weighed that much," says Tracey, who stands 5'3". "I knew that couldn't be healthy on my petite frame."

THE CHANGE

In September 2008, Tracey's mom tried to motivate her to get off the couch. "She told me that my body was used to being active, so the best medicine was to stop lying around," says Tracey. "The person in the mirror looking back at me was not me, so I got moving."

THE LIFESTYLE

After a double mastectomy, Tracey was declared cancer-free in October 2008. One month later, she stepped onto a treadmill at the gym, where she built up to running for 30 to 60 minutes five days a week; she also strength trained twice a week. By March 2009, Tracey was down 20 pounds. Encouraged, she began training for 10-Ks and tossed all junk food. When she hit 128 pounds in June 2009, she decided to "become stronger and leaner after cancer than I was before it." After plateauing at 122 two months later, she added reps to her strength routine and was happy to reach 117 pounds in October. "I couldn't believe it!" she says. "I hadn't seen that number since high school!"

THE REWARD

Tracey is more active than ever, running about six 10-Ks and half marathons each year—double her pre-cancer mileage. "I am stronger than I ever imagined," she says. "I have all-day energy and believe I can do whatever I set my mind to."

TRACEY'S TIPS

Trick your sweet tooth.

"Instead of dessert, I'll have a baked sweet potato sprinkled with cinnamon. It tastes like I'm eating sweet-potato pie, but for a ton less calories."

Speak up.

"When you eat out, ask what the dishes are cooked in. It's your body; you should be able to decide what you put into it."

Make a workout date.

"You can't blow it off without feeling like you're letting down a friend, so you're more likely to stick to it."

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Shannon Mooore

"I feel amazing inside and out!"

Playing softball helped keep Lincoln, Nebraska, native Shannon Moore, 31, a slim size 6 throughout high school, but her weight started to creep up after she landed an office job. Tethered to her desk, she never exercised--and she started ordering pizza or a giant burrito for lunch. "I ate whatever was most convenient," she says. "I never thought about nutrition." In 2006, Shannon wore a size 14 dress to her wedding, then tacked 25 more pounds of "love chub" onto her 5'8" frame during her first year of marriage.

Before 179 lbs

After 138 lbs

The Change

In January 2008, Shannon's company instituted a system that used health tests to determine employees' insurance deductibles. Shannon, who was 179 pounds at that point, was looking at a steep increase in payments. "Finally," she says, "I had a reason to get fit."

The Lifestyle

For a week, Shannon wrote down everything she ate. "Turned out that if it wasn't takeout or fast food, my meals came from a box," she says. "And I was drinking five cans of soda a day!" She began trading processed foods for fresh fruits and veggies, learned to cook healthy versions of the greasy dishes she used to order in, and joined a gym to walk on the treadmill or use an elliptical for 30 minutes five days a week.

Six months later, she was 10 pounds lighter. To accelerate her weight loss, she stopped chasing workouts with a big bowl of cereal, upped her cardio sessions to one hour, and added strength training three times a week. By December 2010, she dropped 31 more pounds and was a size 4. "I had a fit body again, and I loved it!" she says.

The Reward

Shannon is now at a healthy weight and up for any fitness challenge. "It's very liberating when you're not restricted by your body," she says. "My confidence is high, and I feel that I can accomplish anything I set my mind to."

Shannon's Tips

Keep your thighs on the prize.

"I set new goals and give myself nonfood rewards when I reach them, such as a bottle of nail polish or a good book."

Have night sweats.

"I'm a night owl, and sometimes I head to the gym at 9 p.m. and stay as late as midnight. I don't feel as rushed when it's less crowded, and I have more time to focus on my workout."

Go au naturel.

"Running is my time to decompress, so I try to find scenic routes where all I can hear is the birds chirping. There's nothing more relaxing, and it makes my run go by faster."

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Loida Fraijo

BEFORE: 173 lbs

AFTER: 125 lbs

At age 12, Loida Fraijo moved with her family from Hermosillo, Mexico, to Tucson, where she discovered fast food. "I supersized everything," she says. "My sister and I would each eat a foot-long sub and then split a third one." By the time she was 19, Loida was carrying 173 pounds on her 5'7" frame. She dabbled in crash diets while attending Pima Community College in Tucson, but she could never commit. "I'd get upset and start eating again," says the 30-year-old aesthetic laser technician.

THE CHANGE

Although Loida was a size 14, she squeezed into the short skirts and tight tank tops her thin friends wore. "I didn't feel comfortable or pretty," she says. Then, at a party in the summer of 2000, she overheard a guy announce that the "chunky girl"—Loida—was leaving. "When I realized that's how people saw me, I knew I had to change," she says. "I wanted to transform my life more than I wanted a hamburger."

THE LIFESTYLE

Loida replaced fast food with fresh spinach salads, grilled fish, and chicken, and treated herself twice a month to veggie-loaded pizza or bunless burgers with a side salad. Setting foot in her college gym the first time, Loida says, "I felt like an alien." She had to stop and throw up after 15 minutes of walking on the indoor track, but she managed 25 more minutes after the nausea passed. "I knew if I left then, I'd never come back," she says. In three months, she was power-walking four days a week. As the pounds gradually peeled off, she busted plateaus by adding strength training and Zumba, cycling, or kickboxing classes to her routine twice a week. After five years of small changes, in August 2005, she was down to 125 pounds.

THE REWARD

Now a size 4, Loida is thrilled to wear the cute clothes that felt too tight in college, and she has more confidence too. "I love bikinis—and I look good in them!" she says. "With my body in better shape, I finally feel at peace with myself."

LOIDA'S TIPS

Think (and cook) ahead.

"If I know the next day is going to be hectic, I'll prepare healthy meals the night before so my diet stays on track."

Surprise yourself.

"I switch up my routine every few months by hiking, running, or climbing the bleachers at a nearby school. That way, my muscles never get in a rut."

Auto-tune your workout.

"I listen to up-tempo music at the gym. When you move to the beat, your workout is easier and flies by."

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Tricia Minnick

Tricia Minnick, 28

Before: 278 lbs 

After: 150 lbs

Years of crash diets did nothing to help Tricia Minnick, 28, control her weight, and by the time she got married in 2006, she was carrying more than 200 pounds on her 5'8" frame. In 2007, she got pregnant, and a complication resulted in four months of bed rest—and a 75-pound weight gain. Shortly after Tricia had her son, she and her family moved from Texas to Stuart, Florida. Isolated from friends and extended family, she turned to food for comfort. With the scale stuck at 278 pounds, she says, "I was completely overwhelmed by how much I needed to lose."

The Change

By January 2009, Tricia's doctor warned her that she might need blood pressure medication. And when she found herself breathless trying to keep up with her son, Dash, Tricia realized her weight affected him too. "I didn't want him to face the physical or emotional issues that I had," she says. She gave herself a year to drop 100 pounds.

The Lifestyle

Tricia gave up soda and processed carbs, and filled half her plate with veggies at every meal. She broke out a neglected jogging stroller and started taking her son for walks. She couldn't go very far at first, but by the end of three weeks, she was logging six miles a day and had dropped 20 pounds. Tricia then started using weights at home for 30 minutes twice a week, and by March, at 240 pounds, her blood pressure returned to normal. That September, she met her 100-pound goal but wasn't ready to stop. She began jogging four days a week, and in March 2010, her scale hit 150. "I've never felt better," she says.

The Reward

The woman who once got winded grocery shopping ran her first marathon in November 2010. "Crossing the finish line, I felt as if I could do anything," says Tricia. "I'm healthier and happier than ever!"

Tricia's Tips

Brush your teeth.

"It'll help stop night snacking. Fresh breath makes you less tempted to eat more."

Hit reset.

"If I fell off the wagon, I'd look at the next meal as an opportunity to succeed instead of giving up. As long as you're trying, you're making progress."

Give peas a chance.

"I thought I didn't like vegetables, but I'd only had them canned—mushy and salty. Fresh veggies are delicious!"

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Deana Custer

Before: 225 lbs

After: 140 lbs

Although Deana Custer was on the volleyball and golf teams in high school, she carried 150 pounds on her 5'4" frame. Her weight began creeping up when she started cosmetology school in August 2005 while working two part-time jobs--she couldn't find time to exercise or cook. Fast food took its toll, and she was 200 pounds at her December 2006 graduation. She got a job as a hairstylist in Washington, Iowa, but the irregular hours had her scarfing takeout between clients or skipping lunch and overeating at dinner. She put on 25 pounds in three months. "I was ashamed of letting myself go that far," she says.

The Change

Because Deana stood all day at work, the extra weight made her feet and back ache. But worse was the blow to her self-esteem. "In the beauty business, you have to look the part," she says. "And I didn't." When her scale hit 225, she'd had enough. "I knew I was the only one who could change my body."

The Lifestyle

Deana cooked chicken or fish with veggies for dinner and ate the leftovers for lunch. But three years later and only 30 pounds lighter, she realized she had to conquer her fear of the "punishing" gym. When her boss agreed to join with her in January 2010, she took the chance. One mixed-step class later, Deana was hooked: "I didn't know exercise at the gym could be fun." In the next 10 months she nearly doubled her weight loss and beganrunning a few days a week. By December, she had run eight 5-Ks and a half-marathon—and she weighed 140 pounds.

The Reward

Deana can now power through even the longest days. "I'm free of back pain, and my energy has shot through the roof," she says. She's so proud of her new size-6 figure, she tries on clothes just for fun. "I feel good in anything I wear," she says. "I have more confidence than I used to."

Deana's Tips

Find a 5-K.

"Most are walk-run, and crossing the finish line is the biggest high. It's what encouraged me to continue running."

Slim your slice.

"When I crave pizza, I make my own whole-wheat crust and load it with veggies."

Set mini-goals.

"I aimed to lose 10 pounds at a time. That way, my overall goal seemed less daunting."

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Mechelle Wingle

I feel like I'm finally in charge of my life" 

Before 175 lbs

After 132 lbs 

When Mechelle Wingle married her college sweetheart in 1994, she weighed 140 pounds. But over the next 11 years, she had four children, and as a stay-at-home mom in Layton, Utah, she was never able to lose the baby weight. In 2006, after the birth of her last child, Mechelle peaked at 175 pounds. 

"I'd eat 10 chocolate-chip cookies after dinner and hide a few for breakfast the next day," says Mechelle, now 36. "I felt that I deserved a treat for dealing with the pressure of raising four kids." 

The Change

In January 2008, a blood test revealed Mechelle was prediabetic. Determined to dodge the disease, she began eating more veggies, cutting out sugary drinks, and not snacking after dinner. She dropped 15 pounds from her 5'8" frame by July, but it wasn't until her friend Jennie lost 30 pounds through diet and exercise that she kicked her weight loss into high gear. "When Jennie lost that much, I realized I could do it too," she says. On July 31, 2008, at 157 pounds, she wrote a pledge to push the scale below 150. "I hung it next to the bathroom mirror so I'd see it every day." 

The Lifestyle

To cure her out-of-control emotional eating, Mechelle tracked what she ate in a food diary. She also bought an elliptical machine and started using it for 20 minutes a day, six days a week. As the weeks went by, she upped the resistance and added 15-minute strength-training sessions four times a week. By the end of August 2008, she weighed 149 pounds and decided to keep going. "I actually enjoyed working out," she says. By Christmas, she was down to 132 pounds. "I felt pure joy," she says. "I never thought I could be skinny." 

The Reward

In addition to being able to slip into size-4 clothing, Mechelle now has enough energy to go for five-mile hikes with her husband and kids on a regular basis. "I used to feel as if I was being dragged by my life, but now I'm pulling it," she says. "I'm a new woman!" 

Mechelle's Tips

Vegetate. "I roast parsnips, sweet potatoes, and turnips with olive oil, salt, and pepper to make them taste good, then eat them as a side instead of chips or fries."

Step up your effort. "I started at zero resistance on the elliptical--now I'm up to nine. That's a higher setting than my husband uses!"

Scale back. "I weigh myself every Monday. If I do it more often, my progress seems slower."

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