Dropping Pounds: William Toro of Lake Grove

William Toro

32, Lake Grove

Occupation Math teacher

Height 5-foot-11

Before 290 June 2014

After 195 June 2015

His Story

Toro says he was generally heavy as a boy but was involved in sports, a lineman on his school football team, and being heavy wasn't thought of as bad. Plus, he always exercised. In his 20s, his weight fluctuated within a 30-pound range.

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But as his metabolism slowed, his weight grew. Toro says he was a late-night snacker, a fast-food fan and an emotional eater. "I was still exercising but not eating correctly," he said. One night a year ago, weighing 290 pounds, he was out to dinner with fellow teachers when his heart started racing and he began sweating. He went outside and eventually calmed down but says he knew it m Williamwas about his weight. After seeing a Groupon email offering the services of a nutritionist, he sat down with Michelle Blum of nutrishmish.com. They discussed whether his problem was what times he was eating or his food choices. Patterns emerged, and timing and portion sizes figured big. Blum gave him a list of food choices and portion sizes. "I jumped on it immediately and started recording all the food I ate and when I was eating it," Toro says. "I followed the plan, and a year later here I am at 195 pounds."

Diet

Breakfast is either two eggs or 8 ounces of lean meat and 2 tablespoons of peanut butter, or a slice of cheese and oatmeal or whole wheat toast. Lunch and dinner is 8 ounces of fish, steak or chicken (grilled, baked or sauteed with Pam), a cup of brown rice and a leafy vegetable. He snacks on an apple and a Quest protein bar twice a day and makes sure he finishes dinner three hours before going to bed. He also takes a daily vitamin pack.

Exercise

Four times a week he does 30 minutes of high-intensity interval training (sprints, elliptical machine, bike, or treadmill), followed by 30 minutes of strength training.

Advice

"Sometimes you have to ask for help from someone who knows what they're doing. And accountability is important; going to someone who will keep you focused."