http://www.cnn.com/2008/HEALTH/diet.fitness/02/14/weightloss.tracey.wygal/i
ndex.html

Story Highlights

* Teacher Tracey Wygal was morbidly obese when she weighed 295 pounds

* A doctor prescribed a 1,600-calorie-a-day diet and exercise

* Wygal started eating clean, keeping a food diary and working out at home

* Eventually she joined a gym, hired a personal trainer and lost 120 pounds

By Jackie Adams
CNN

MARTINSBURG, West Virginia (CNN) -- Hardly a day that goes by that you
won't find Tracey Wygal working out at the gym.

The 30-year-old middle-school teacher does cardio exercise, strength trains
and follows what she calls a "clean diet."

That's quite a change for a woman who tipped the scales eight years ago at
295 pounds.

Wygal first started gaining weight in her early teens. A fast-food diet and
little to no exercise helped her pack on the pounds, and her weight
ballooned to over 200 pounds.

"It was my first year out of college, and that number, along with being
diagnosed as morbidly obese, was very frightening," remembers Wygal. "I
went to several doctors, trying to get them to prescribe a weight-loss
pill."

But none of her doctors would give her the quick fix she was looking for.
Instead, a physician handed her a 1,600-calorie-a-day diet and told her to
start moving.

At first, Wygal was shocked and refused to begin a diet that she thought
was too restrictive. Even though her weight was rapidly approaching 300
pounds, she believed she had a pretty good diet and an active lifestyle.

As her weight crept up, Wygal grew more frustrated, and eventually she
decided it was time to gain control of her life.

She started by keeping track of her daily calorie intake in a food diary
and soon realized that her eating was worse than she thought. Watch more
from Tracey Wygal on her weight loss success. »

"I was amazed by how many calories I was eating," Wygal said. "The food
diary showed me that I really needed to get my food intake under control
and helped me maintain my diet realistically."

She also started exercising.

At first, Wygal says, she was too embarrassed to go to a gym, so she bought
an elliptical machine and started working out 15 minutes a day in her
apartment.

"It was all I could do at first. I didn't give up, though," she said.
"Gradually, my endurance improved. After losing about 30 pounds, I decided
to join a small gym."

Several months later, Wygal was ready to take the next step. She hired a
trainer and began a short strength-training program.

That's when something clicked.

Instead of feeling intimidated, Wygal started to love her workouts and the
physical changes taking shape with her body. Ready to take the next step,
she joined a larger gym, began researching different workouts and got into
weight training.

Over the next three years, she lost 120 pounds and dropped seven dress
sizes. Wygal, who's 5 feet 10 inches tall, says the fear of gaining weight
motivates her to stick to her diet and exercise regimen because she never
wants to look like she did at 295 pounds.

Now comfortable with her weight, which she says fluctuates between 170 and
180 pounds, Wygal works out at least five to six days a week. She says the
key to losing weight and keeping it off is being honest about what you eat,
writing it down and staying consistent. She wants people to know they can
do it, but there are no quick fixes or easy outs -- just hard work.

"It won't happen overnight," Wygal advises. "Know that it will take time
but it is worth it in the end."