SUCCESS STORY / Quiency Dugger, 32: From 440 pounds to 302 pounds

Former weight: 440 pounds

Current weight: 302 pounds

Pounds lost: 138 pounds

Height: 6 feet 3 inches

Age: 32 years

How long he’s kept it off: “Weight has been lost consistently over the last thirteen months,” says Dugger. “Started exercising, Dec. 25, 2011 and should reach my goal weight, 250 pounds, by the end of July, 2013.”

Personal life: “I am an Atlanta native and have lived between Decatur and Kirkwood my whole life,” he says. “I work in telecommunications as a customer service manager.”

Turning point: “I went to the doctor for a physical in the fall of 2011 and got on the scale and weighed in at 440 pounds. I couldn’t believe that I’d gotten to be so heavy,” he says. “I’d always been big but I didn’t know it had gotten so severe. I felt sorry for myself for a couple of months and then decided to start doing something about it.”

Diet plan: “No particular plan,” he says. “I currently have oatmeal or cereal for breakfast, a small serving of beef, chicken, pork, vegetables, and rice for lunch, and dinner is usually a sandwich, yogurt, and a single-serving of potato chips … Snacks aren’t so bad provided you pay attention to what you’re doing. It’s easy to tear through a bag of cheese curls when you’re watching television. I portion out what I’m going to eat and stick with it.”

Exercise routine: “In my current routine, I work out six days a week,” he says. “Sunday, Tuesday, and Thursday I do lower body weights, leg exercises, abs, and back. Monday, Wednesday, and Friday I do upper body, chest, shoulders, and arms. Every day (that) I work out, I do an hour and a half to two hours of cardio and, including the weights, spend about two and a half to four hours working out.”

Biggest challenge: “Getting started was the hardest part. I was never one to work out or exercise regularly but I had my mind set on losing weight,” he says. “Two of my favorite Bible verses keep me going: Nehemiah 6:3: “I am doing a great work, so that I cannot come down. Why should the work cease while I leave it and go down to you?” (NKJV) and Philippians 4:13: “I can do all things through Christ who strengthens me.” (NKJV)

How life has changed: “My life has vastly improved since dropping what I have thus far,” he says. “Aside from just generally feeling better about myself, I don’t have the chronic pains that I used to suffer through in my back, knees, and feet. The activities I participate in find me outside more often, weather permitting. When I hit my goal weight this summer, I plan to go skydiving for the first time.” As to his advice for others he says, “it isn’t a race — make one small change at a time.”