Before and after: how they did it! He lost 145 pounds and she lost 55 pounds.

I was dying from obesity. My blood pressure was 190/110, I weighed 315 pounds, and I suffered from severe sleep apnea--a potentially life-threatening condition. That was in August 1987. Today my blood pressure is 110/55, my at-rest heart rate is about 45, and I weigh 170 pounds. I've been below 200 pounds for three years, and I no longer have sleep apnea. How did I lose weight? I knew dieting was not the answer. The only hope I could see was a radical lifestyle change.

First, I eliminated high-fat foods such as red meat, cheese, butter, margarine, peanut butter, and eggs. I replaced meat with pasta and vegetables, and used low-fat substitutes for butter, cheese, and eggs. At the same time, I replaced high-fat, high-calorie snack foods-ice cream, cookies, chips, and candy--with fresh and canned fruits. To reduce food cravings, I sipped ice water.

I learned about good nutrition and eating moderately. I started reading labels on every product I purchased. If it didn't give fat and caloric breakdowns, I wouldn't buy it. Today I try to keep calories from fat to less than 20 percent per day.

I've given up being sedentary. I started walking, gradually increasing the distance. Now I'm up to about four miles a day, five to six days a week. I cover those miles in less than an hour.

I didn't become discouraged at the rate I was losing. It was about one to one and a half pounds a week. I hit plateaus, and sometimes I didn't lose any weight for months! Nevertheless, I stuck with my new lifestyle--a semi-vegetarian, low-fat diet and daily exercise program. I've maintained it for six years now.

For the past three years I've been in a self-help support group for people who struggle with food and weight. I've learned to take care of myself emotionally, spiritually, and physically---one day at a time. It isn't a diet and calories club. We don't emphasize weight. We concentrate on what is eating us rather than vice versa. The support of others has been vital to me.

I've heard it said that if you want to weigh 160 pounds you have to eat like a 160-pound person. That' s exactly what I strive to do, and it's working.

I was like many women. I wasn't considered obese, but I was overweight. My self-esteem crumbled bit by bit under each pound I gained, and I knew I had to do something.

As a child, I never experienced a weight problem. Life for me was pound-free. However, in high school, I began to pick up weight. Oh, I don't look so bad, I would console myself. That person is bigger than I am. I tried a few diets and managed to get the weight off, but soon realized that it wasn't going to be easy. I had to seriously watch what I ate.

My battle with weight resurged in college. It began with snacking between meals and eating/ate at night. I especially loved pizza. I remember one night several of my favorite snacks were served, and I couldn't resist. All my friends were eating, so I felt guiltfree. Night after night we'd sit around, watch television, and eat to our heart' s content. Eating became a social event in itself. At the time I didn't realize what I was doing to my body. I convinced myself that I looked OK.

By my sophomore year I had reached a 16/18 dress size. I then felt ashamed, embarrassed about my new size. I would go to church very late to avoid being seen and would try to hide on the back pew. My clothes that I once looked good in didn't fit anymore. I hated going shopping. It was as if the old Joey had died! I didn't share how I felt, because I didn't think anyone would understand. Again, I wasn't considered obese. But I was miserable. I wanted a new me.

I became determined to get the weight off. After hearing so much about commercial weight-loss programs, I decided to join one. I learned about eating--what to eat and when to eat. I was comforted listening to others discuss their struggles with weight. Many felt the same way I did. And most important, I learned that keeping weight off would be determined by my lifestyle.

I made some changes. Before I knew it, I'd lost 25 pounds.

"Wow, you've lost weight! You really look good," my classmates commented in surprise. The compliments began to build my self-esteem. I decided to work on losing another 25 pounds, and eventually did.

I've lost a total of 55 pounds, and have never felt so good in all my life. It's like a dream come true.

I compare my weight problem to someone who has a drinking problem. Even though the person has quit drinking, he or she is still considered an alcoholic. The temptation to drink is always going to be there. The temptation for me to return to my old eating habits is always there. I am aware of that. But greater than the temptation is my commitment to a healthy lifestyle.

I believe in eating right. I carefully read each label when grocery shopping. I've cut my fat intake a great deal and have increased my fruit and vegetable intake. For breakfast I usually have cereal and fruit. Lunch is my biggest meal, which usually consists of a salad, protein, vegetable, and a fruit. Dinner is light--salad, vegetable, and fruit. If I snack, it's on low-fat popcorn. I believe in drinking water, and drink two quarts a day. I also believe in exercise. What fits my schedule is walking two miles a day on my treadmill. All these changes had to become a permanent part of my lifestyle.

If you're struggling with a weight problem, there's hope. First, become determined to take the weight off. You must be convinced to do it. Others may try to convince you to lose weight, or may say just the opposite: "Don't worry about it. You look fine. A lot of people are much bigger than you." You must make the decision for yourself.

Once you decide, stick with your plan to change your lifestyle. Don't become discouraged.

Finally, make God a part of your life. He will be there when you feel the urge to quit. Pray about your struggle with weight. If I can lose weight, I know it can happen for you.