Stephanie Dexter: 160 pounds lost
In September 2002, 35-year-old Stephanie Dexter was explaining to her three-year-old twins how to escape from their house if there was a fire. "I looked at them, looked at the window and realized that it would be my responsibility to get them out - and at 317 pounds there's no way I could do it," she says. "I recognized that if I didn't change, I wouldn't be able to look after my family."
The plan Stephanie joined Weight Watchers to learn better eating habits, and started walking the trails near her home. As she became more fit, she added strength training and volleyball to the mix. These days, Stephanie runs four days a week for 45 minutes to an hour, takes Pilates and weight trains three times a week. She also plays a variety of group sports and rides her bike.
Her secret weapon A great pair of running shoes that she can throw on for a workout anytime, anywhere. Stephanie also swears by team sports. "I have to make exercise fun - that's key," she says. "I really enjoy the camaraderie that comes with being a team member."
The sweetest reward On her 38th birthday, Stephanie started her day with a run. "It might not sound that exciting," she says. "But every day I'm amazed my body can do something like that - that I can move and breathe when at one time it was so difficult."
Leigh-Anne Nielsen: 125 pounds lost
When her brother married in 1998, Leigh-Anne Nielsen, then 23, bought a dress she thought looked good on her. "The dress was a beautiful burgundy A-line - a perfectly flattering cut for someone with my figure," she says. But when she saw photos, her heart sank. "I thought, I cannot possibly be that wide," she says. "I went to bed and cried, but I wasn't crying in a self-pitying way - I was crying for strength to exercise and lose weight and never look back."
The plan Leigh-Anne dug her parents' exercise bike out of the basement and started peddling in her bedroom. "I remember thinking, How long will I last before I collapse? and Why do they make these seats so damn small!" She lasted three minutes the first day, but was soon biking longer and adding dancing, sit-ups, jumping jacks and running on the spot to her workout. She also cut out junk food, started drinking lots of water and snacked on fruit and veggies.
Her routine now includes a 30-minute run on the treadmill followed by weights and a set of 30 crunches, four times a week. In May 2005, Leigh-Anne completed her first 5K run!
Her secret weapon Trash TV. "I hop on my treadmill and run to Entertainment Tonight, American Idol, you name it! It really keeps me going."
The sweetest reward Leigh-Anne used to be too embarrassed to accompany her kids to swimming lessons. This year, she bought a multicoloured, spaghetti-strap bathing suit and strutted her stuff at the local pool. "I didn't run for a towel or anything," she says.
Margaret Kowal: 118 pounds lost
Shortly before her 46th birthday, Margaret Kowal says, "I decided enough was enough. There was so much I felt I couldn't do - go on the waterslides at Ontario Place, try a helicopter ride - because of my weight. I wanted more energy and a more interesting life."
The plan Instead of the usual resolve to "lose weight," Margaret broke her weight-loss goals into 10-pound increments. "Every time I met one of those smaller goals, I was encouraged. It kept me going," she says.
Margaret picked up nutritional brochures such as Canada's Food Guide to Healthy Eating from the fitness centre at work, and learned portion control. She also took strength-training and Pilates classes, and joined the Chatelaine Walking Club.
Margaret strength trains two to four times a week, uses the Stairmaster at her gym and climbs stairs at work during her lunch hour. In June, she started belly dancing. "Before, I wasn't willing to be seen in a bathing suit - never mind a shimmy skirt!"
Her secret weapon Mantras. When food cravings hit, Margaret talks herself down by repeating phrases such as, The answers aren't in the refrigerator, and This is not the last meal I'll ever eat.
The sweetest reward Feeling that she's just one of the crowd. "When you're overweight," she says, "you feel like you enter the room before you get there."
Bonnie Guther: 120 pounds lost
In 2001, Bonnie Guther and her partner applied for life insurance. When the 34-year-old stepped on the scale for her medical, the doctor informed her she weighed 304 pounds. She cried as she left the office, but didn't do anything about losing weight. A few months later, Bonnie's own doctor diagnosed her with sleep apnea and suggested she lose weight for her health. "I was finally ready to do something about my predicament other than cry."
The plan For the first two months Bonnie switched pop for water, swore off junk food and cut her portions in half while increasing the amount of fruit and veggies in her diet. She also worked out on a second-hand exercise bike, which her partner bought her, four mornings a week.
Bonnie is still trimming down with regular exercise: she walks her dog for an hour every morning before work and strength trains two to three times a week. "I feel off-kilter if I don't exercise in the morning now," she says.
Her secret weapon Her colleague Robin. "Until a few months ago, we shared a very confined office space, so when one ate well, it rubbed off on the other," says Bonnie. "We still share healthy food ideas and keep each other motivated."
The sweetest reward "There's nothing better than knowing I have control over my body and what I put into it!"
Music to lose by
Margaret, Stephanie, Bonnie and Leigh-Anne lost a total of 523 pounds. Here's some of the music that keeps them moving!
Margaret Kowal
Power Windows - Rush
The Long Road - Nickelback
Stephanie Dexter
Confessions - Usher
Bonnie Guther
Ultimate Radio - N-trance
Funkytown - Lipps Incorporated
Leigh-Anne Nielsen
The songs from American Idol and Canadian Idol
Chatelaine's top picks
Old, new, rock to disco: here's a playlist of top workout songs chosen by certified fitness trainers Theresa Holdsworth and Louise Blais.
What You Waiting For - Gwen Stefani
You Shook Me All Night Long - AC/DC
What I Like About You - The Romantics
Walk This Way - Aerosmith
Mr. Brightside - The Killers
Let's Get It Started - The Black Eyed Peas
American Girl - Tom Petty & the Heartbreakers
Rasputin - Boney M
Lady - Lenny Kravitz
Beautiful Day - U2
Top 10 healthy kitchen must-haves
Having the right stuff in the kitchen can make healthy eating easy. Here's a peek inside Stephanie's, Leigh-Anne's, Margaret's and Bonnie's cupboards, plus insider tips from Chatelaine's Ask an expert nutrition columnist, Ramona Josephson.
1. Oil sprays and non-stick pans Josephson says using a spray rather than a tablespoon of oil can save you 100 calories. Tip You can use spray bottles for salad dressing and roast veggies, too!
2. Good cookbooks Stephanie's husband does the cooking and recommends Weight Watchers' Grill It!, Slow Good and Fast & Easy.
3. Freezer bags Josephson suggests putting individual portions of lean meat in the freezer with some tasty marinade.
4. Kiddie plates and cutlery Margaret swears by them to keep portions under control.
5. Vegetable crisper Keep fresh veggies tasting their best in a vegetable crisper or ventilated plastic bags lined with paper towels to soak up excess moisture, says Josephson.
6. Mini food processor Leigh-Anne keeps one on the counter to chop up healthy veggies for salads and stir-fries in a flash.
7. Vinegars Josephson suggests making your own salad dressings with flavoured vinegars. Tip Using strongly flavoured vinegars means you'll crave and need less oil.
8. Plastic containers Bonnie includes washing and portioning out healthy snacks as part of her grocery unpacking routine.
9. Bagged greens and veggies Josephson says they're worth the money - they're convenient and, since they're washed and dried, they last longer than regular produce.
10. Pre-mixed seasoning Josephson says these spice mixes help add variety and flavour without adding fat to healthy meals, which is key to weight loss. Bonnie loves these!
First published in Chatelaine's January 2006 issue.
© Rogers Publishing Ltd.
