Ben Dempsey weighed 360 pounds when he began his weight loss journey. He was tired of not being able to do the things he wanted because of his excess weight. He now weighs 215 pounds, for a total weight loss of 145 pounds. He hopes to reach his goal weight of 190 in March 2011. He created his own meal and exercise plan to help him get in shape.
Ben’s Journey…
How long he’s kept it off: He started on July 22, 2009. “I hope to be at my goal weight of 190 when I cross the finish line at the Publix Georgia Half Marathon [in March],” says Dempsey.
Personal life: “I am a physical therapist assistant at Rockdale Medical Center in Conyers. I live in Winder with my wife, Elizabeth, and son, Chris.”
Turning point: “It was on July 22, 2009, a Wednesday, that I woke up with this thought in my head: I had enough of not being able to do what I wanted to do,” he says. Dempsey realized he had to make a lifestyle change. “It involved taking each day on one day at a time, setting realistic goals and defying them. My first one was to stop drinking sodas. … I have not had a soda since.”
Diet plan: “My plan was of my own design: 1,500 calories a day,” he says. Breakfast is scrambled eggs or peanut butter toast. Lunch is a turkey sub. Dinner is grilled chicken with veggies and he has two snacks a day, usually nuts or a protein bar.
Exercise routine: He does cardio six days per week. “I do a run/walk interval because I have very flat feet so I can’t run for extended periods of time. But it is getting better. I do on average two to three miles a day, at most five,” he says. He also does weight lifting three days a week and recently finished a 90-day interval of P90X (www.p90x.com).
Biggest challenge: “For me in the past, I would do well the first four weeks and see results. But when I hit the plateau, I would give up and return to old habits,” he says. “That’s when I set goals to help motivate me, beginning with weekly then monthly and then yearly.”
How life has changed: “When I get up now, I can’t wait to exercise,” he says. “I look forward to challenging myself to exceed past performances. I try to encourage others to attack their goals. My faith and family has helped me remain focused.”
Current weight: 215 pounds
Pounds lost: 145 pounds
Height: 6 feet
Age: 28

