A perfect fit: "after losing 95 pounds, I no longer have to buy my clothes from the plus-size section of department stores."

PAM'S CHALLENGE

Although Pam Laney participated on her high school's basketball, volleyball and track teams, at 5 feet 5 inches she was still extremely overweight at 225 pounds. "I ate a lot of fried foods and indulged in huge portions at mealtimes," she says. After leaving home to attend college, Pam lived in the dorm, where meals consisted of pizza, burgers and other unhealthful fare, and she continued to get heavier. "By the time I graduated from college, I had reached my all-time highest weight of 270 pounds and wore size-24 clothes," she remembers.

Her turning point

About a year after graduating from college, Pam went to her doctor for a checkup. "During the exam, I learned that my blood pressure was almost in the dangerously high category," she recalls. Then, two weeks later, Pam's mom was diagnosed with diabetes. "That was my wake-up call," she says. "I didn't want to deal with the same health problems when I got older, so I decided to make some changes while I was still young."

Her weight-loss & excercise plan

Pam first went online and learned the basics of healthful weight loss. "I needed to consume fewer calories, but I also had to eat nutritious foods," she says. Pam joined a church-sponsored fitness group that met twice a week, where she started walking on the treadmill 20 minutes a session.

Making success happen

Pam cleared out her kitchen of unhealthful foods and replaced them with whole-grain breads and cereals, skim milk, fruits, veggies and lean protein. She read food labels and used measuring cups to track portion sizes.

As she built up her stamina, Pam worked up to walking for 45 minutes a session. With all these changes, Pam lost 2-5 pounds a week. She eventually joined a gym so she could work out 3-5 times a week and started weight lifting and elliptical training.

A year and a half later, Pam was 95 pounds lighter. Most important, Pam's blood pressure is in the normal range. "I'm proof that you don't need surgery or weight-loss pills to lose weight," she says. "All it takes is eating right, exercising and not giving up."

WORKOUT SCHEDULE

Walking, cross-country ski machine or elliptical training 45 minutes/3-5 times a week

Strength training 30 minutes/3-5 times a week

RELATED ARTICLE: Pam Laney

Pennsylvania

Age 26

Height 5'5"

Pounds lost 95

PAM ON ...

Eating out "When I eat out with friends, I start my meal with a broth-based soup. By the time my entree arrives, I'm already halfway full and eat less of it."

Handling salt cravings "If you're always battling your cravings for chips, buy an air popper and make popcorn with butter spray and salt. You get the same flavor without the fat."

Workout options "If you feel too self-conscious to join a gym, work out with exercise videos at home or a small group of friends."

COPYRIGHT 2005 Weider Publications
COPYRIGHT 2005 Gale Group