Charlie Racz, 49, Hicksville Occupation Security services Height 6-feet-1

Weight Before: 255 lbs. in Sept. 2011 Current Weight: 195 lbs. as of March 2016

HIS STORY

Charlie Racz’s weight problems started when he was in his 30s and accelerated when he retired from the police force. A week after getting a relatively clean bill of health but a recommendation to lose weight, he had a heart attack and had six stents put in.

A slow transformation began with Racz in terms of exercise and smart eating. He started swimming, biking and going to the gym. Back issues steered him into Pilates and regular massages. He cut back on pasta and processed foods and cut out sugar, chips, soda, bread and alcohol. The weight started coming off.

At one point, he says, he felt he was losing too much so he upped his fruit consumption. “I was 30 years old when I last weighed 195 pounds. Even though I have cardiac and orthopedic issues, had cancer and I’m going to be turning 50, I feel like I’m in the best shape of my life.”

advertisement | advertise on newsday

HIS DIET

Racz tries to eat five or six times a day. He starts with a fresh fruit smoothie with protein and vitamin supplements. At noon he has a juice he prepares with any and many of the following: celery, cucumbers, apples, strawberries, tomatoes, kale, spinach, broccoli and beets.

Around 2 p.m. he may have a grilled chicken wrap with fresh vegetables. Dinner can be a grilled or baked lean protein with vegetables on the side. He has eliminated dairy products and limits his beef intake. He enjoys fruit throughout the day.

HIS EXERCISE

Racz swims a mile three or four times a week and bikes when the weather allows. He does Pilates three or four times a month and says he wants to start doing more circuit training.

@Newsday

HIS ADVICE

“Just be aware of what you’re eating. That’s most of it. Diet is 80 percent, exercise is 20 percent. If you cut your finger, you know it’s going to heal. By putting good stuff in my body now, I feel like I’m healing myself from the inside out after the damage I’ve done to my body.”