Andy Cycled Off 144 Pounds. Weigh to go!!

Vitals: Andrew Staton, 34, Rehoboth Beach, DE

Weight before: 317

Weight after: 173

Height: 5'9"

Time required to reach goal: 5 years

Lesson learned: Diet isn't a short-term regimen, it's a lifestyle.

Inspired tip: Win your personal battles, and your professional ones become easier.

The Gain
Staton never knew what it was like to be athletic. "I was a fat kid, a fat teenager, and a fat adult," he says. He passed the 300-pound mark after college, as his career took off and his activity level  plummeted. That's when Staton realized his weight was holding him down professionally, too.

The Change
Staton remembers the day he took control of his weight: April 1, 2000. "I just woke up and thought, I'm going to get  ahold of my life," he says. Staton halved his calorie intake, hit the elliptical trainer for an hour a day, 6 days a week, and watched the first 60 pounds melt away. He soon moved his workouts from the gym to the road, and just 7 months later, ran his first 10-K. In October 2001, Staton completed the Marine Corps Marathon. "When people notice your weight loss, it gives you a high that drives you forward," he says.

The Lifestyle
Staton's road to weight loss didn't end with the marathon. "You have to do absolutely everything you did to lose the weight to keep it off," Staton says. That means keeping portions small--a slice of whole-wheat toast with peanut butter for breakfast, a low-calorie lunch, and a dinner of lean meat, a side, and salad. It's all quickly burned off in exercise: Staton typically logs 9 hours of cardio and an hour of weight training a week.

The Reward
Staton found his trim physique conveyed dedication and perseverance, and his real-estate business boomed. At the same time, his athletic goals continued to shoot upward. Last summer, Staton competed in his first Ironman triathlon. This June, he plans to repeat the feat in Switzerland. "This one is all about speed," Staton says. "I'm hoping to finish in under 13 hours."

Andy's Tips
Use common sense. Fast food and candy will make you fat. It's not rocket science.

Rotate your training intensity. Give yourself 1 recovery week a month.

Set a near-impossible goal. Nothing motivates you like facing a 140.6-mile race. Source: menshealthmagazine.com