Winge started with some of the more obvious contributors to his weight gain-phasing out calorie bombs like snacks and sugary foods like candy. He also started to focus more on portion control, consciously trying not to overserve himself, eventually working his way up to weighing individual ingredients. Training-wise, he also started to make changes: In the past, he'd mostly been hitting the weights, but ignoring the cardio side of the equation. To help keep himself more active, he added long walks to his daily regimen, trying to find more of a balance between heavy lifting and moving. "I still trained, and managed to keep 100 percent of my strength through the whole diet," he says.

At first, Winge says, his motivation was simply to get "healthy and normal." But as he started making serious progress with his weight loss, he started to gain more muscle definition, making it clear how much strength he'd been hiding. So far, he says, he's lost more than 180 pounds in two years. "I feel great. Small things like being able to walk up some stairs without getting sweaty and out of breath is amazing."

Small Changes Helped This Guy Lose 180 Pounds
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His latest goal is to deal with some of the excess loose skin leftover from his weight loss transformation. Winge says has surgery scheduled for later this year to have that excess skin removed, and then he'll focus more on his physique-losing weight and improving definition with the goal of competing in an amateur bodybuilding competition one day. That said, he admits still struggles with some confidence issues from time to time. He's getting plenty of support from his family and friends, however, and is even seeing an improvement in his dating life-not that he's letting it go to his head. "I still take it slow," he says, "and put a lot of time and energy into myself."