Michael White, 29: From 340 pounds to 220

Height: 6 feet 2 inches

Age: 29 years

How long he's kept it off: Five months. He started in January 2009 and met his goal in April 2011.

Personal life: "I live in Douglasville and I am a membership counselor at Gold's Gym," White said. "I am also the head coach of the Alexander Wrestling Club. My partner on this journey is my wife, Carrie, who also lost 50 pounds. She has however gained a little weight back – we are having a baby!"

Turning point: "It was not until December of 2009 when I was put down with pneumonia and my wife was hospitalized that we got really serious," he said. "I was, as a doctor once told me, the healthiest fat guy you had seen. So this was a serious wakeup call. What made it work was not only saying I was going to do it, but I also set a date and a place: April 2 and the 2011 USA Wrestling Veterans Folkstyle Nationals in Cedar Falls, Iowa."

Setting a goal made it easier to stick to, he said, and it worked. He won the championship in his division.

Diet plan: He started with Weight Watchers and then met with a trainer who also helped him with his meal plan. "The key was getting enough protein, water and eating several small meals. I also cut out a lot -- almost all -- dairy. Each meal and snack consisted of a lean protein and a vegetable."

Exercise routine: "I vary my routine to keep from getting bored. I take classes, use free weights and do cardio. I try to get in at least five workouts a week. But it is not easy," he said. "Just because I work at a gym five days a week, I still have to plan my workouts and stick to a schedule."

Biggest challenge: "My biggest challenges are keeping the weight off and staying motivated through plateaus and tough times," he said.

How life has changed: "As I went through my journey, I changed my habits gradually. That made them easier to stick to," he said. "One of the greatest parts of the journey was being named most inspirational employee by Gold's Gym International. It was an honor to receive this award."

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 email address, a daytime phone number and before and after photos (by mail or JPEG). Write: Success Stories, c/o Holly Steel, The Atlanta Journal-Constitution, 223 Perimeter Center Parkway, Atlanta, Ga, 30346-1301; or e-mail ajcsuccessstories@gmail.com.