HIS STORY

Sean Llewellyn had made a few attempts to diet since his weight started creeping up when he was in his 20s, but nothing ever lasted. “So I just got set on being someone who weighed over 200 pounds,” he said. In December, his wife told him she wanted to start Weight Watchers to lose a few pounds. “I told her I’d do it with her both for support and because I do the cooking in the house.” She went to the meetings and brought home the recipes while he used the Weight Watchers app (in addition to a Fitbit activity tracker). Llewellyn said the app was extremely helpful, telling him, among other things, what foods to avoid and what foods he could eat without limits. Llewellyn said the program eventually changed the way he cooks and his family eats. He lost 23 pounds the first month.

He said he’s made fundamental changes to his eating habits and doesn’t see himself ever going back to his former ways. If there’s a fattening food he wants, he eats it and then has less of something else. “My whole attitude toward food has changed. I like how good I feel. It’s had a positive impact on my mood, my ability to focus on my job, my relationships with people. I just feel better.” Llewellyn’s wife, Jacqueline, lost the 25 pounds she set out to lose.

HIS DIET

Llewellyn has a banana, water and coffee at 5 a.m. before exercising. Afterward he drinks a mixture of water, lemon juice, apple cider vinegar and cayenne pepper with ice. “It’s refreshing, suppresses my appetite and is good for digestion,” Llewellyn said. Breakfast is one or two egg-whites-and-vegetable omelets he makes in advance. Lunch can be a turkey breast sandwich with mustard and pickles on a sandwich thin. Dinner is usually a Weight Watchers recipe that varies between chicken, beef, pork and fish and always a variety of vegetables. “I like breeding healthy attitudes about food into the kids,” said Llewellyn. Snacks include celery and carrot sticks with hot sauce, fruit, and baked zucchini rounds with panko bread crumbs.

HIS EXERCISE

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Llewellyn exercises seven days a week, running three miles on a treadmill (or outdoors during good weather). He’s buying weights to start strength training on his upper body. “I used to dread exercising. Now I’d be depressed if I didn’t get my daily run in,” he said.

HIS ADVICE

“Don’t diet. Dieting is temporary. Concentrate on changing your habits and stick with it. Eat lots of healthy, filling foods like fruit, vegetable soup, and fresh veggies. Plus, I always have a little chocolate and bourbon before bed; I’ve earned it.”