Allan Williams, 55, of Roswell lost 30 pounds

Pounds lost: 30 pounds

Height: 6 feet 4 inches

Age: 55 years

How long he's kept it off: He started his weight-loss journey in January. "I reached my goal weight of 200 pounds on March 8, 2017, but I decided to keep going — I have weighed 195 pounds for five months," said Williams, who had previously tried the Atkins Diet.

Personal life: "I am an electrical contractor living with my wife of 28 years, Bobbi Williams, in Roswell."

Turning point: "I hit my all-time highest weight and I had to hold my breath to tie my shoes," he said. But it was some precious little people who convinced him the time had come to make a lifestyle change. "I was motivated by my grandchildren's boundless energy — I wanted to be able to keep up with them. … On Jan. 18, 2017, I visited Real Health Medical clinic to meet with Nancy Masoud, weight-loss and metabolic specialist (lockitinweightloss.com), and discuss the diet. I started that weekend. … I didn't use any special supplement or diet pill," Williams said. "It is mostly about portion control."

Diet plan: For breakfast, he usually has fat-free yogurt or an apple. Midmorning he eats a snack. Lunch is usually 6 ounces of lean protein with 1 cup of vegetables. In the afternoon, he has another snack. Like lunch, dinner is also 6 ounces of protein with 1 cup of vegetables.

Exercise routine: He exercises three to four times per week. "I belong to a gym," he said. "I typically exercise 15 to 20 minutes on the stationary bikes or treadmill, and I use the weight machines."

Biggest challenge: "My biggest challenge was at the beginning. I had to change my snacking and cooking habits. I could not just reach into the refrigerator anymore. It took a couple of weeks to stop thinking about snacks," he said. Soon, although hard as it was to give up the refrigerator reach, he found his habits were changing. "After a couple of weeks, I felt a lot better physically and the munchies had faded," he said. "The diet has a website with a lot of really tasty recipes. I like to cook and enjoyed the variation in flavors and meals I could prepare."

How life has changed: "I don't think my life changed," he said, "but it makes everything I do easier and more fun. I don't run out of energy quickly or have to take constant breaks when working. I can bend over and tie my shoes without holding my breath. I plan on living healthier. I still have a lot of years to go. I would like to enjoy them all." His weight-loss tips include focusing on the why: "Remember why you are losing the weight. It makes you healthier and happier."

Share Your Success: Have you lost weight successfully with a healthy lifestyle change? If you would like to share your story with our readers, please include your email address, a daytime phone number, and before and after photos (by mail or JPEG) and contact us at: Success Stories, The Atlanta Journal-Constitution, 223 Perimeter Center Parkway, Atlanta, GA, 30346-1301; or email Michelle C. Brooks, ajcsuccessstories@gmail.com.