Half Their Size Success Stories

These weight-loss heroes lost so much weight they dropped half their size. Find out how they did it and steal their tips to slim down at home.

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A Weight-Loss Hero Shares How He Lost 143 Pounds (2:06)

Think losing weight is impossible? The Dr. Oz Show guests featured below prove that weight loss is very real and possible with the right mindset and tenacious dedication. Find out their secrets to success and get more weight-loss tips and guidance in the official Dr. Oz app!

Mary 

Before: 352 Pounds 

Lost: 200.5 Pounds

Mary's Weight-Loss Tip

Don't deny yourself foods, just modify the foods you crave to fit a healthy lifestyle. Mary's family loves pizza night, so instead of excluding herself from delicious food and family bonding she adapted her pizza. She used Lavash Flatbread Pizza with reduced-fat shredded cheese, and lots of veggies for a low-calorie dinner alternative. 

How She Did It 

Mary knew she wanted to be there for her son and enjoy life with him and the rest of her family. Through much motivation she was able to find her inner fire to work hard and lose the weight without surgery. She held herself accountable and celebrated every pound she lost for increased motivation. 

Shelly

Before: 315 Pounds 

Lost: 130 Pounds 

Shelly's Weight-Loss Tip 

Your sweet tooth can be your worst enemy when trying to lose weight. You have to make sure to find ways to curb your cravings so you don't wreck your progress. Shelly's personal fix is her Peach Power-Up Shake that uses delicious and nutritious fruit to satisfy her sweet tooth. 

How She Did It 

Shelly made sure that after losing weight she maintained an active and healthy lifestyle to keep the weight off. She loves dancing and became a Zumba instructor as a way to hold herself accountable for exercise (and fun!).

 

Jenny

Before: 509 Pounds

Lost: 311 Pounds

Jenny’s Weight-Loss Tip

Focus on portion control and eating high-fiber foods and foods rich in monounsaturated fatty acids, or MUFAs. You’ll eat less and lose weight but still be satisfied.

How She Did It

Jenny sought support through a structured diet plan. In the beginning, she discarded or donated any unhealthy foods in her house, labeled every food item in her pantry with a black marker, bought scales and measuring spoons, and started limiting the portion sizes of her meals. See her detailed weekly food journal for more inspiration.

Charmaine

Before: 500 Pounds

Lost: 200 Pounds

Charmaine’s Weight-Loss Tip

Make small, realistic food swaps and build on your progress. Instead of eating greasy potato chips every day during lunch, make the switch to baked chips or slice vegetables. Stop reaching for the salt shaker and instead, go for herbs and spices like garlic, pepper, and onions that pack in flavor without the excess sodium.

How She Did It

Charmaine cut back on her meal portions and unhealthy carbohydrates like white bread and French fries in her diet, started taking probiotics to improve her gut health, and started cooking the healthy way, like poaching, instead of frying fish. She also made healthy food swaps like swapping ice cream for yogurt or switching to baked chips instead of fried chips.

Christina

Before: 708 Pounds

Lost: 535 Pounds

Christina’s Weight-Loss Tip

Try a low-fat, high-protein diet and reduce your carbohydrate and sugar intake.

How She Did It

Christina lost the first 154 pounds on her low-fat, high-protein diet before her doctor approved her for gastric bypass surgery. After surgery, she continued on her diet, which has helped her regain energy  and maintain her weight loss.

Richard

 

Before: 318 Pounds

Lost: 143 Pounds

Richard's Weight-Loss Tip 

Eat more fiber. Richard learned that he stayed fuller longer if he incorporated more fiber in his diet. He added fiber to everything he ate, aiming for 30 g a day. The increase in fiber also aided his digestion. 

How He Did It

Richard relied on a few key things to eat more fiber. Here's how he changed his grocery list and diet.

  • High-fiber flaxseed tortillas for sandwich bread.
  • Eating more black beans, a 1/2 cup packs a ton of fiber.
  • Adding brown rice to stir-fries.
  • Making his own apple chips by cutting apples and cooking them in the oven.
  • Choosing kale chips with his favorite seasoning over potato chips.
  • Grabbing on-the-go snacks in the form of apples and bananas.
  • Putting nut butter on fruit or in a smoothie.

 

Dee

Before: 318 Pounds

Lost:160 Pounds

Dee's Weight-Loss Tip

Make protein sweet. Dee adds protein to every meal because it helps burn fat, fills her up and gives her energy. To prevent protein, like eggs and poultry, from being bland, she sweetened hers up.  

How She Did It

Dee relied on her recipes for Sweet Egg Whites and Sweet Protein Pudding. Try it at home to pump up your own protein options.

Jayme

Before: 304 Pounds

Lost: 160 Pounds

Jayme's Weight-Loss Tip

Use portion control to curb emotional eating. Jayme used to live on prepackaged frozen foods that she heated up in the microwave because they were so convenient. Now she creates her own microwavable portion-controlled meals. So happy or sad, angry or tired, her meal is always the right portion and she combats her feelings with healthy food, not unlimited food.

How She Did It

At the beginning of the week Jayme goes food shopping and then comes home to prep and divide everything into the right portions. She then freezes or refrigerates everything so she can mix and match her microwavable meals all week. Follow her portion guidelines below:

  • Protein: 3-4 ounces of meat, lean steak or fish. She freezes these in Ziploc preportioned bags.
  • Veggies and Fruit: Jayme uses a mix of fresh and frozen stuff. She preportions two cups of veggies for meals and one cup of fruit for a grab-and-go snack. 
  • Carbohydrates: Jayme makes a big batch of steel-cut oats on Sunday and pours it into a muffin tin to freeze for the week. Each muffin tin makes about 1/2-cup serving each. She also buys preportioned brown rice or cooks up sweet potatoes and leaves them in the refrigerator for the week. (Half a sweet potato is the correct portion size.)
  • Fats: Jayme premeasures olive oil and coconut oil into shot glasses, which is about one tablespoon.

Once everything is preportioned, Jayme makes her meal. She cuts her plate into two-fourths and a half. A quarter of the plate is for meat, a quarter for slow carbs, and half of the plate is for vegetables. Last, she'll grab her packaged foods, assemble on her plate and microwave to enjoy.

These weight-loss heroes are part of Dr. Oz's Truth Tube. Catch up on all the Truth Tube plans here.