• Height: 5 feet 9 inches

• Personal life: Katz works as the group exercise coordinator for the Fowler Family YMCA. She lives with her husband, Jonathan, their 10-year-old son, Zachary, and her three bichon frises: Phoebe, Annie and Thrasher.

Family (ENLARGE)

AFTER: Katz at 125 pounds.

Family (ENLARGE)

BEFORE: Katz at 208 pounds.

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• How long she's kept it off: Four-and-a-half years. Started in November 2001; met goal July 2003.

• How she does it: She started her weight loss with Weight Watchers

(www.weightwatchers.com). At the YMCA, she teaches on average 12 classes a week. She spends no less than three hours a day in some type of exercise. She has had to increase her calories to keep up with her exertion, but she sticks to healthy snacks.

• Why she's a successful loser: "My job and [fitness] training keep me pretty much on track with my weight, though a day doesn't go by that I don't remember what it was like to be overweight. I would be lying if I didn't state that I still worry about putting my weight back on," she says. "I still try to weigh myself once a week. I have gotten pretty good at feeling a difference in my body. If I do put on weight, I try not to freak out. I just go back to the basics I learned when I started this journey."

• Secrets to continued success: "I believe part of what caused me to gain my weight initially was trying to starve myself and following fad diets. I stick to the basics now," she says. "I eat even if it is [later than] the normal mealtime and I eat all food groups daily."

Hearty Hamburger Stew
6 servings

Hands on: 20 minutes
Total time: 50 minutes

Shelby Katz used tomato juice for this stew, but for a heartier dish, you could use 2 (28-ounce) cans of diced tomatoes.

1 pound lean ground beef or turkey
1 1/2 cups chopped onion
2 cups carrots, peeled and sliced
1 cup chopped bell pepper, any color
1 cup fresh sliced mushrooms
1 (141/2-ounce) can cut green beans, drained (can use fresh cut or frozen)
1 (15 1/4-ounce) can corn, drained (can use frozen)
3 ribs celery, diced
46 ounces tomato juice
1 teaspoon celery seed
Salt and pepper to taste

In a large pot or deep skillet, brown beef or turkey. Mix in onion, carrots, pepper, mushrooms, green beans, corn, celery, tomato juice and celery seed. Bring to a boil, then reduce heat. Cover and simmer for 30 minutes, stirring occasionally. Season to taste with salt and pepper.

Per serving: 256 calories (percent of calories from fat, 42), 14 grams protein, 25 grams carbohydrates, 6 grams fiber, 12 grams fat (5 grams saturated), 43 milligrams cholesterol, 904 milligrams sodium.