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Reality slapped Marshall Porterfield hard when he watched a 2008 video of himself on vacation in Jamaica.

?I realized I was a lot more overweight than I thought,? Porterfield said. ?I was disappointed and embarrassed that I let myself get to that point.?

Porterfield had packed on pounds, without really realizing it, until he weighed 275. With the help of a nutrition consultant and regular exercise, he gradually lost fat and added muscle. At 5 feet, 10 inches tall, he got down to about 195 pounds, with a body-fat reading below 20 percent.

During that yearlong journey, Porterfield says the biggest lesson he learned was: ?The way you eat is more important than anything.?

Porterfield, 33, thinks he used to be like most people: He didn?t put much planning or thought into what he ate. He just ate on a whim ? whenever he felt hungry or had a craving.

?I would say that, compared to everyone around me, my peers, I ate ?normal,?? he said.

He?d drink beer several nights a week. On weekends, he?d eat chicken wings, hamburgers and pizza with his buddies.

?I didn't eat breakfast. I'd stop at a gas station, and just eat a candy bar ? or nothing,? he said.

He later learned those habits were making him fat, causing his metabolism ? the rate at which he burned calories ? to go sluggish.

Now he eats six to seven times a day and mostly plans ahead for what he?s going to eat and when.

As his new, leaner physique began to emerge, his closest friends and family confessed: ?I was getting kind of worried about you ? you were getting too overweight.?

None of them had breathed a word to him when he was at his heaviest, Porterfield said. ?I think it's kind of a taboo thing?people care about you, but just don't want to say anything,? he said.

The changes in Porterfield?s outward appearance have affected how he feels about himself and how he thinks others perceive him.

?I think you walk into a room with a little more confidence when you know you are in shape,? he said. And he thinks other people seem to have a better impression of him, too.

Porterfield said he wants to encourage others who have significant weight to lose: Don?t let the number of unwanted pounds intimidate or discourage you.

?If you just look at it like, 'I've got to lose 80 pounds,? you might feel like you can never do it,? he said. ?But for me, when I look back, I think 80 pounds ? that?s amazing ? but after I learned a new lifestyle, it was a lot easier than I thought it would be.?

Porterfield says works out about four days a week, mostly doing weight training.

He allows himself to deviate from his meal plans occasionally, mostly for holidays and other special events.

?For me, that's the way I'll be, I think, for the rest of my life,? he said.

The nutrition consultant who worked with Porterfield, David Pertuset, describes the approach he uses with clients: ?When I do an intial assessment, I don?t I don't ever tell people that it?s good or bad?I say, ?Here's our starting point; here's how long it's going to take us.??

If they balk, he says: ?I tell them it would be better for you to start right now and rectify the situation rather than get discouraged and start two to three months later and possibly have more weight to take off then.?

Pertuset, a 26-year-old from Mount Washington, said he often sees people in denial about their weight problem or making excuses as to why they cannot attack it ? until they reach the tipping point that Porterfield did.

?Disgust is one of the biggest motivators in life ? and I think he got to that point,? Pertuset said. ?I don't let people tell me that they can't do it?Ultimately you are the only person who really truly cares about your results?you are the only one who is in control of it.?

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Disgust strong motivator to lose weight

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