Brandie Thomas McGhee, 32, of Villa Rica loses 55 pounds

By Michelle C. Brooks

For the AJC

Former weight: 230 pounds

Current weight: 175 pounds

Pounds lost: 55 pounds

Height: 5 feet 7 inches

How long she’s kept it off: 1 year 7 months. She started in January 2004 and met her goal in December 2007.

Personal life: McGhee is a licensed massage therapist. She lives in Villa Rica, Ga.

Turning point: “My turning point was on New Years’ Eve; I could only fit a size 20 dress,” says McGhee. “I refused to buy the dress and decided that day that I was going to lose weight.”

Diet plan: “I didn’t follow any set diet plan. I read Dr. Phil’s weight-loss book (The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom by Dr. Phil McGraw). I followed his instructions on eating smaller portions, eat using a salad plate, get half the meal to go while out to dinner and only shop on the outer perimeter of the grocery store." For breakfast, McGhee usually has oatmeal with fruit. For lunch, she eats grilled or rotisserie chicken with a salad. And dinner is often chicken with green vegetables.

Exercise routine: “I initially started off just walking and gradually added in weightlifting,” she says. “Now I do weight lifting for one hour a day, and 30 to 40 minutes of cardio exercise. I work out at least 5 to 6 days a week.” Her trainer, Valerie Smith, helped inspire her to lift weights. “I love lifting weights now,” she says.

Biggest challenge: “[My] biggest challenge is maintaining because I love to eat,” she says. “I have learned to reward myself and not use food as treatment for every emotion I face in life.” When she feels hungry, she reaches for water.

How life has changed: “I went from a size 20 to size 8,” she says. “[The] difference is I love to work out. I started running and buying more clothes that are fitted." She has even participated in fitness contests since losing weight. “My motivation is that I never want to wear a size 20 again," she says. “Do not keep junk food in the house — out of sight, out of mind.”

Be an inspiration: If you’ve made positive changes in your diet and/or fitness routine and are happy with the results, please share your success with us. Include your e-mail address, a daytime phone number and before and after photos (by mail or JPEG). Write: Success Stories, c/o Suzanne Van Atten, The Atlanta Journal-Constitution, Sixth Floor, 72 Marietta St. N.W., Atlanta, GA 30303; or e-mail ajcsuccessstories@gmail.com.