MOSES LAKE - Cynthia Beyer, 46, and her daughter, Mystia, 16, are traveling the last stretch of their weight-loss journey together.

Best of all, the Moses Lake mother and daughter have nearly reached their individual goals.

Cynthia, a stay-at-home mom and home school teacher to Mystia, lost 92 pounds with the TOPS Program (Taking Off Pounds Sensibly), and a blend of cardio and strength training exercise. At her highest, she weighed 234 pounds. She is now less than one pound from her goal and wears a size 8.

Mystia lost 12 pounds and is now four pounds from her goal weight of 130.

Cynthia started losing weight three years ago. At the time, she was a Type 2 diabetic and taking Metformin (a diabetic medication) and also drugs for high cholesterol and high blood pressure. The routine of medications and having to test her blood sugar daily was starting to wear on her.

"It finally dawned on me, if I was going to be around to have grandkids, I would need to change," Cynthia recalled. With a lot of hard work, she performed a "mental shift" in her thinking about diet and exercise, made health changes for the better, and eventually reversed her diabetes diagnosis. She also got off all her medications. In November, she completed her first 5K run.

For her, the tips provided about portion control and exercise, keeping a food journal and the support offered by the TOPS group worked well. Her neighbor had initially invited her to the group, so the room was full of friendly faces.

"You can go through the motions, but it's the willpower;' Cynthia said. ''When you change your mental shift, it isn't hard anymore."

Once Mystia saw her mom's weight-loss results, she decided to work out with her as a Mother's Day gift. Mystia eventually joined TOPS.

''I started looking at my weight, started looking at how good Mom was feeling when Mom was working out,' Mystia recalled. She had gained 10 pounds in two months from second helpings and eating too much pasta. At the time, she recalls eating like she had a child's metabolism and hadn't adjusted her caloric intake. She decided she wanted to take the weight off.

Together they attend their weekly TOPS meetings, where they weigh in, support and encourage fellow members, and learn more about nutrition and exercise. Hearing tips from fellow TOPS members is another bonus of the meetings.

Cynthia explains the program isn't about fad diets and doesn't promote any of them. One woman at the group has kept her weight off for 25 years, earning her the status of KOPS (Keeping Off Pounds Sensibly).

To shed their weight, they got rid of their 10 to 12 inch plates and now eat off 8 to 8.5 inch plates. Filling up on water and exercising portion control were also keys to their success.

At the same time, Cynthia and Mystia still work special treats into their weight loss program, and found it's best to give into a craving. If not, it's possible to overeat in an attempt to bypass the craving. Their favorites include avocado cheesecake and a special spaghetti sauce to accompany an Italian dinner. (The recipes can be found at www.columbiabasinherald.com).

Strength training worked well for Cynthia, providing a kick-start to her weight loss that cardio exercise alone wasn't providing.

They help keep each other on track. They share almost every meal, unless it's at home and together, they can finish a pitcher of water in a restaurant. The pair also works out together, whether it be strength-training at home or doing aerobics or karate.

Cynthia is a big fan of strength training, as she lost 20 pounds in three months when she started it. To get started, she recommends reading "The Strength Training Bible for Women," which she found at Hastings.

They strength train at home, using dumbbells, a step board, a stability board, resistance bands and push-up bars. During the week, they strength train for two days and do cardio workouts for two days. They also have a recumbent bike at home.

Fitting into new clothes (or their old clothes) are big motivators for them.

"I have more clothes than shoes," Mystia said.

A love for clothes apparently runs in the family.

"I always had a closet and a dresser full of clothes I couldn't wear," Cynthia recalled. "For once in my life, I could go into a store, pick up a size 8 and know it will fit. It's so awesome to me, plus knowing I am so much healthier."

She credits her husband, Mark, for his support. "He motivates me," she said. She looks forward to going on a cruise when she reaches her goal.

Mystia said her runner's asthma improved since she started working out. Her brother, Royce, is a sprinter, and she said she can outdistance him now.

She is no longer held back by her weight in her friendships, either, and can keep up with her fit friends.

Do you have your own weight loss journey to share? If so, email editor@columbiabasinherald.com.