Sally Squires's Lean Plate Club - Success Stories

Gain Inspiration From Others Who Have Lost Weight
Dave Williams
Successful Loser

Dave Williams

Lebanon, Pa.

Pounds Lost


Time to Do It:

Five months


Sales representative for a greenhouse and plant nursery supply company


47, married, one son

Maintained Weight:

Two years

Size Change:

From a tight 36 waist to a 33

Healthy Habits Added:

Moderation. "You don't want to binge on anything," he says. His wife, a nurse who works in wellness programs, created a personalized food plan for him that includes salmon, nuts, vegetables and fruits in small portions throughout the day. He's learned to track calories and servings. Also, he stays well hydrated by drinking water throughout the day. On the physical activity side, he increased intensity of his workouts adding an hour of cardio daily plus some weight training. The combination produced good results: "The pounds just fell off me," he says and his stamina increased. "I was eating more food than I had prior, [but now] I was eating the right food."

Trigger Food:

Ice cream, sweets, potato chips, pizza, whole-fat chocolate milk, and "I swear off sodas; I haven't touched a soda in two years."

Secret Weapon:

Avoiding restaurant food. He prepares his meals mostly at home because in a restaurant, as he puts it, "even though you think you're eating something healthy, they slather butter and calories all over it." Also, he lifts two, 20-pound dumbbells regularly as a reminder of how much weight he has shed. "Those motivate me every time because that's what I used to be."

Favorite Snacks:

Berries and oranges

Biggest Struggle:

Learning to like veggies. Although "I've never been much of a vegetable eater, like I don't eat salads, I can't get into that," he enjoys other hearty veggies, like broccoli, asparagus and green beans.

What Motivated Him to Succeed:

: He caught a glimpse of himself in the mirror before a swim party for his son's birthday and told his wife, "I'm becoming Jabba the Hut, this is not who I am, I don't recognize this person in the mirror." He made weight loss a new priority, realizing that otherwise the extra pounds could undermine his health in the future. "You live for your family," he says. "You want to be there a good long time for them."

Rewards Along the "Weigh":

Less joint pain, especially in his knees, allows him to play basketball, ski and run pain-free and with better endurance. An added bonus is being able to treat himself to a high-tech watch with a heart rate monitor. "I see myself as the athlete I've always been."

Benefits of Weight Loss:

More confidence, a positive self image and "the sense of accomplishment" that sticks with you from losing weight and keeping it off.

What He's Learned From the Lean Plate Club:

Articles about the "science of nutrition that reinforces things I've been doing," and he enjoys the fruit smoothie recipes from the newsletter.

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