Man v Fat. Where men lose weight.
If you’re a man that wants to lose weight, MAN v FAT is behind you all the way with diet tips and weight loss motivation for men. Our philosophy is simple: all the information, support and tools you need to improve your health, with a refreshing no-nonsense approach.
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We’ve helped thousands of men lose weight, and we can help you too.
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Real men, real weight loss stories
We call them Amazing Losers, but you might know them as weight loss before and after stories. They’re motivating, honest, and there’s not a magic pill in sight.
Amazing Loser Deke Hardman
This week’s Amazing Loser Deke has a great approach to MAN v FAT Football that comes from using his addictive personality for good. He’s thrown himself into the concept and has worked tirelessly to improve his fitness and in turn, his game, and it’s had a fantastic effect on his weight…
Name: Deke Hardman
Age: 34
Location: Sherwood, Nottingham
Highest weight: 143.60kg / 22st 8.6 / 316lbs
Current weight: 119.6kg / 18st 11 / 263lbs
Weight lost to date: 24kg / 3st 10.9 / 52.9lbs
What was your life like before you started losing weight?
In the months before I joined MAN v FAT Football and started losing weight, I was very unfit. The previous summer I had got a plane to Belfast and almost couldn’t fasten the seatbelt! (I would be too embarrassed to mention this if things hadn’t changed)
I had to walk up a steep hill to get home after work, which was getting harder every day and I even struggled to put my socks on. Writing this, it is the first time I have recalled those events and it has made me even more delighted that I have turned my life around.
Why did you decide to change?
In July 2019, I attended a friends wedding and, not for the first time, I was the only single person there. I looked at all of my friends, most of whom are married and have children.
It wasn’t that I was jealous, but that I was so proud of them all. I spent all of the following evening thinking how much I wanted to make myself proud, and what I could do to achieve that.
After much deliberation, I made the decision to give up alcohol, take-aways and gambling for the length of the 2019/20 Football League season, as these were the vices I had relied too heavily (no pun intended) on for the majority of my adult life, during which time I have had to deal with a fair amount of tragedy, most notably the loss of both of my parents.
In doing this, I have raised close to £2000 for the charity Campaign Against Living Miserably (CALM).
Why did you decide to sign up to MAN v FAT Football?
Two months in to the season, I decided that as I had improved my diet, it would be a good idea to start exercising.
I had seen MAN v FAT Football advertised on Facebook and I was intrigued. I love football, but far too often I was basically ‘the big lad’ amongst a host of fitter players, which isn’t great for your self esteem!
I had to wait a few weeks before I could get started, but as soon as I did, I never looked back. As the weight started to fall off, I realised that I had become quite competitive and once I saw I had a chance to finish as my leagues top scorer, that became my aim! I was so thrilled to finish the season in first place, and now my aim is to make it back to back titles.
Who do you play for and what have the games been like? Have you enjoyed getting back into football?
I play for a team called Balotellitubbies, and if I am being completely honest we have struggled to find real consistency thus far, however this is largely down to us having a large turnaround of players. We have had a few really good performances on the pitch, but whatever the result it’s been great getting back in to playing regularly, and they are a really great bunch of lads.
What differences has losing weight made in your life?
The weight loss has made the world of difference! I feel so much fitter, and exercising is easier, and more enjoyable by the day. My teammates have commented that the improved fitness is showing in my performances, which is great to hear after barely being able to run for two minutes not even six months ago.
What would you say to anyone thinking of joining MAN v FAT Football?
Do it! I really do believe that if I can lose weight in this way, then anyone can!
I still have a long way to go, and a lot more weight to lose, but I have a new lease of life and it’s largely thanks to MAN v FAT.
I have an addictive personality, and while I used to be addicted to alcohol, take-aways and gambling I am now addicted to getting a loss on the scales!
10 years later – Amazing Loser Gary Williams
Where do you see yourself in 10 years time? How do you picture yourself looking, will you have maintained your weight loss or will you have gone back to your bad habits?
People who have lost weight often say that the most difficult part is keeping the weight off. Suddenly, your focus switches and it’s often the undoing of a lot of people who mistakenly believe they can go back to their old, unhealthy ways with no repercussions. So to hear of someone losing weight and keeping it off for ten whole years is astonishing. It’s no mean feat, and this week’s Amazing Loser chatted to us about how he did it – and how he’s kept the weight off.
Name: Gary Williams
Age: 57
Start weight: 15st 11lb
Total weight loss: 6st
Maintaining: 10 years
Diet before
Breakfast: Very often skipped breakfast
Lunch: Triple pack sandwiches, crisps, six pack of donuts
Dinner: I’d have two double cheeseburgers after work, then I’d have a big portion of homemade food when I got in.
Snacks: Crisps and chocolate
Diet after
Breakfast: Overnight oats with blueberries
Lunch: Two boiled eggs, spinach, bagel
Dinner: Tray bake chicken breast with lots of vegetables
Snacks: Fruit with peanut butter
—
It was when Gary’s doctor tried to put him on medication for high blood pressure that he realised he had to do something. He was only 47 and knew if he lost some weight he probably wouldn’t need to start taking tablets. So in September 2009, Gary got in touch with his local LighterLife Counsellor.
“I joined my local LighterLife CBT mindfulness group and the other men and I had some great banter on our weight loss journeys. The weight came off so fast following the Total plan, that within six months I’d lost 6st. The main thing that still helps me today is the Cognitive Behavioural Therapy (CBT) activities we did each week. I learned that I was a rebellious child, feeling entitled to have whatever I fancied. Because of this realisation, I no longer treat myself with food.
LighterLife Management trained me in mindful eating, portion control and nutrition. Management is what separates LighterLife from its competitors. These days I stick to a healthy eating plan, I avoid processed food and cook from scratch. I still enjoy a beer at the weekend, but I know how to counteract it by eating better the following day.
I keep in touch with my Counsellor and other LighterLife clients via Twitter and Facebook. I absolutely love inspiring people to stick with it, and I always offer advice to people starting out. They also inspire me to stay on track. It’s a great support network.
2019 is my 10-year anniversary of starting LighterLife, and although the weight-loss itself only took six months I’m so proud to say I never returned to my old eating habits. I have always believed that the key to success is focusing on the mental side and the science will take care of itself. You will lose weight and LighterLife can give you the tools to keep it off – trust me!
I have so far completed 18 marathons over the last decade, from Bremerhaven in Germany to Chester in England, my running trainers have taken me all over the world. I absolutely love the thrill and discipline it takes to work towards a goal, be it weight loss or crossing a finish line.
This year I became a grandfather for the first time, with another due in December, and I’m so thankful that I decided to turn my life around and become a fit and healthy person with so much zest for life.
Where do I see myself in the next 10 years? Staying slim, getting more marathons under my belt and enjoying every moment life has to offer. For anyone thinking that a very-low-calorie diet is just a quick fix, I’m proof that it’s not. If you commit to going to your meetings each week and really working on your relationship with food, you really can change your life for the better. I now view food in a completely different way having come through the programme. If you’re thinking about starting a LighterLife plan I’d say stop thinking and start doing, it’s the best decision I ever made!”
Thanks to Gary for sharing his thoughts on his amazing weight loss with us! For more information on LighterLife’s free Xpress meetings, you can visit their website here.
Eyes Bigger Than Your Belly – Amazing Loser Matthew Yates
This week’s Amazing Loser Matthew struggled with something we all probably find difficult – portion sizes. It’s so difficult to not pile your plate high when you’re eating something delicious (read: high calorie), and when your body gets used to always being supplied with big portions it’s a big shock when you suddenly cut down. But get over the hump and you will be rewarded, as Matthew discovered…
Name: Matthew Yates
Age: 31
Height: 5′ 5″
Location: Manchester
Occupation: HGV Mechanic
Highest weight: 100kg / 15st 10.5 / 220.5lbs
Current weight: 78kg / 12st 4 / 172lbs
Weight lost: 22kg / 3st 6.5 / 48.5lbs
How did you get to the position where you needed to lose weight?
I had an injury that prevented me from my usual form of excersise (mountain biking). Along with this I comfort ate because my mood was low due to the lack of excersise and then from there my weight and portion sizes just increased gradually.
What negative experiences did you have of being overweight?
I was out of breath easily, and found that whenever we went out for food the portions weren’t big enough to satisfty me.
Why did you decide to change?
I saw photos of myself and just felt appalled.
What did you decide to do to lose weight? How were the first few days and weeks?
I joined MAN v FAT Football and juat stuck to a calorie counted diet. The first few days were tough, limiting how much food I ate. Then it became easier and I got into a routine.
The first few weeks, although tough, were great as the weight was coming off 2/3kg a week. Now its a lot tougher and I have to eat like a saint and train a lot more for a much smaller loss.
Had you tried to lose weight before?
I had tried to lose weight before, but never been very successful. This time my accountability to the team helped me stick to my calroie allowance.
What did you eat before you lost weight?
Bacon and egg on toast around 10am.
A microwave meal, crisps and fruit – 1pm.
A huge portion of tea about 6-7pm.
Then I’d snack on crisps and other high calorie foods from 7pm til bedtime, so about 11pm.
What do you eat now?
Shredded Wheat at 7am for breakfast.
A banana for a mid-morning snack at 10am.
For lunch, a low-calorie microwave meal or soup at 1pm (3-400 cal max), pea snap crisps instead of normal potato crisps.
Tea about 7pm, calorie controlled to about 700 cal.
If i’ve been to the gym that day I’ll have a healthy snack between 7pm and bed.
Why did you join MAN v FAT Football?
I’ve always liked playing football, no matter how unfit I’ve been, so this was perfect.
How has MAN v FAT Football helped you lose weight?
It has made me stay accountable – I know that I need to lose weight to try and help my team do well in the league.
Why do you think MAN v FAT Football works?
It works because the people who attend like football and want to lose weight, so the concept of joining the two together is great.
What would you say to anyone thinking of joining MAN v FAT Football?
Dont be shy or embarrassed about turning up on your own. You’re going to a group of lads who share your goal.
How has life changed now that you’ve lost weight?
I don’t get out of breath easily anymore. I have more energy and I now look forward to going to the gym.
What has been the most difficult thing about losing weight?
Changing my portion sizes. I try to drink a lot more water than I used to because that makes me feel a bit fuller.
Time for a shout-out! Who has helped you lose weight, and how have they supported you?
Real Betis Hotpots! My team has helped me stay accountable and push for a challenge of our league title.
If you could go back to the person you were at your heaviest, what would you say to him?
Get yourself in shape. It’s not too late!
Now that you’ve lost weight, what are your next steps? Do you plan to lose more, or are you planning on maintaining your weight? What are your plans for doing this?
My plan is to do a few Tough Mudder events now with a few ex-army mates, we have wagers on who will have a six pack for the first event in August.
You’re Prime Minister for the day – what would you do to help combat the current obesity crisis?
What three things do other fat man need to know about losing weight?
- Drinking plenty of water helps massively.
- Do small changes instead of life-changing ones.
- Get involved in extra fitness, once a week 30 mins football wasnt enough excersise for the week.
Amazing Loser David James
This week’s Amazing Loser David has really put the work in to make sure that his weight loss methods work. Backed by unrefutable science, he’s all about maintining his calorie deficit (very good), which has led to his amazing weight loss…
Name: David James
Age: 34
Height: 6′ 3″
Location: Cardiff
Occupation: Engineer
Highest weight: 124kg / 19st 5 / 273lbs
Current weight: 89.9kg / 14st 1 / 198lbs
Weight lost: 34.1kg / 5st 3 / 75lbs
How did you start losing weight?
I realised I was struggling to run around after my 2 year old and needed to change to improve our lives
What negative experiences did you have of being overweight?
Shortness of breath doing simple tasks. Buying clothes in larger sizes meant I could only shop in certain shops
Why did you decide to change?
I wanted a better lifestyle for me and my family
What did you decide to do to lose weight? How were the first few days and weeks?
After the initial embarrassment, I decided I needed to lose weight. I started eating healthier and having smaller portions, and I also started exercising a few times a week.
Had you tried to lose weight before?
Yes, I’ve tried a popular slimming club before but found it a bit embarrassing from a male point of view. Having a male-only weight loss club helps to avoid the embarrassment!
What did you eat before you lost weight?
Cooked breakfast. Chip shop for lunch. Takeaway for dinner. Chocolate or crisps for snacks
What do you eat now?
Porridge for breakfast. Salad for lunch. Chicken and veg for dinner
How has MAN v FAT Football helped you lose weight?
Having a great supportive coach is a great start. Being part of a team with the same goals helps too
Why do you think MAN v FAT Football works?
It gives you a great team mentality as if you don’t lose weight your team doesn’t get the extra points. These extra points can turn a defeat into a victory on and off the pitch
What would you say to anyone thinking of joining MAN v FAT Football?
Just sign up and get stuck in! It’s a great bunch of guys who are all in the same boat
How has life changed now that you’ve lost weight?
I’m happier, healthier and enjoying life again
Time for a shout-out! Who has helped you lose weight, and how have they supported you?
My coach Nas has been there since the start. He’s helped with my food diary and given helpful tips for weight loss
If you could go back to the person you were at your heaviest, what would you say to him?
Don’t fall into bad eating habits. Try to find a balance and enjoy yourself
Now that you’ve lost weight, what are your next steps? Do you plan to lose more, or are you planning on maintaining your weight? What are your plans for doing this?
I do plan on losing another 2-3kg, so I’ve joined a gym & now play football 2-3 times a week
You’re Prime Minister for the day – what would you do to help combat the current obesity crisis?
What three things do other fat man need to know about losing weight?
- Its all about the calorie deficit
- Track what you eat
- Don’t do it alone
Eat Fresh – Amazing Loser Graeme Smith
Graeme struggled with finding a ‘before’ picture for this week’s Amazing Loser, and isn’t that just something we can all relate to? Being in front of the camera when you’re larger can be excruciating. Well, Graeme no longer needs to worry as he’s now lost over 100lbs – although he’s not done, losing that much weight is no mean feat and something that should definitely be celebrated.
Name: Graeme Smith
Age: 47
Height: 5′ 4″ / 166cm
Location: Salford
Occupation: Trade Unionist
Highest weight: 175.5kg / 27st 8.9 / 386.9lbs
Current weight: 128kg / 20st 2.2 / 282.2lbs
Weight lost: 47.5kg / 7st 6.7 / 104.7lbs
How did you get to the position where you needed to lose weight?
Years of drinking too much beer!
What negative experiences did you have of being overweight?
I couldn’t walk more than a few hundred metres before back pain started. I had to rest during my walk to work which is less than 10 mins away.
Why did you decide to change?
I had wanted to for a long time but knew I would fail unless I was in the correct frame of mind. I had had several bad events in my personal life so went on holiday to sort my head out and came back determined to change.
What did you decide to do to lose weight? How were the first few days and weeks?
Firstly I stopped drinking. Then after about 6 weeks I saw an article about MAN v FAT Football. I had played football when I was younger and missed it. Unfortunately, I got injured straight away. That was tough as I couldn’t play for 2 months but committed myself to getting my diet right and exercising in a swimming pool.
Had you tried to lose weight before?
I had successfully lost weight before but gained it again. I knew I could do it but also knew how much effort was required and simply wanting too wasn’t enough it had to be a real committment.
What did you eat before you lost weight?
If I didn’t go to the pub I ate reasonably well. I cooked but the portions were large. If I did go out then it was kebab and pizza time.
What do you eat now?
Normally I have porridge for breakfast. In the summer I’ll have a large fruit salad at lunch, getting all my 5 portions. In winter I switch to soup as a warm meal is comforting. In the evening I cook a meal.
I am actually quite a good cook and can produce nice Asian and Mediterranean dishes. I try very hard to use as much fresh food as I can.
How has MAN v FAT Football helped you lose weight?
The support of my teammates and coach, but also the focus a weekly weigh in brings and a sense of responsibility not to let your team down.
Why do you think MAN v FAT Football works?
I think it works because it is not prescriptive and lets you find your own way but offers help if you ask. Other weight loss organisations are very much about doing things their way but there is more than one route to success. MAN v FAT Football has been more like a support group for me.
What would you say to anyone thinking of joining MAN v FAT Football?
Do it, but remember just signing up doesn’t lose you any weight! You’ve got to do the work and commit to improving your lifestyle.
What has been the most difficult thing about losing weight?
Even though I have lost a lot of weight I know I still have a lot more to lose. Success will take along time and sometimes you forget how far you’ve come and get down over how far you have to go.
How have you overcome these difficulties?
That is where the support of teammates and coaches helps me. When I have been frustrated, especially at not being able to contribute on the field as much as I would like, my team are quick to point out my efforts on the scales have won us games.
Also my coach at Salford was quick to pick up when I was struggling and sent me messages with offers to talk. That itself was enough to let me know I was not alone.
How has life changed now that you’ve lost weight?
I can walk anywhere I want. My social life has changed and I go out enjoying gigs, sport, theatre and other things when before I would just come home form work and fall asleep. The downside is I have had to spend a lot more on clothes as everything I had is now too big for me.
Time for a shout-out! Who has helped you lose weight, and how have they supported you?
Definitely the Black Forest boys. It would be unfair to name individuals. It would only embarrass them.
If you could go back to the person you were at your heaviest, what would you say to him?
I wouldn’t go back. I struggled to get a before picture for this as I didn’t take one. I never wanted to see that person again. But he made the right decision to change.
Now that you’ve lost weight, what are your next steps? Do you plan to lose more, or are you planning on maintaining your weight? What are your plans for doing this?
I still have a long way to go so I’ll keep going. The job is only half done. I’ve put in all the right changes in my life so I need to maintain that but as long as my quality of life keeps getting better I’ll want to succeed.
You’re Prime Minister for the day – what would you do to help combat the current obesity crisis?
What three things do other fat man need to know about losing weight?
- Fad diets don’t work.
- Eat less and exercise more.
- Don’t make food your enemy, enjoy it but eat healthy stuff.
Many thanks to Graeme for sharing his story! If you’re a man who has lost weight and you want to share your story, email jones@manvfat.com to be considered
From sandwiches to sand wedges… Amazing Loser Karl Pay
The worst thing about being overweight is how much it holds you back from living the life you truly want to live. This week’s Amazing Loser Karl loved playing golf, but because of his weight he hadn’t stepped foot on a golf course for a decade. Just think of all the good times he’d been missing out on! And I bet you have similar stories about what your weight takes away from you.
For Karl, it took a serious wake up call to spur him on to taking action…
Name: Karl Pay
Age: 48
Start weight: 17st 12 / 250lbs / 113.4kg
Weight now: 13st 1 / 183lbs / 83kg
Total weight loss: 4st 11 / 67lbs / 30.4kg
What led to you deciding that you needed to lose weight?
I’ve struggled with food as long as I can remember, but as a young lad I did lots of sports so the impact of my overeating wasn’t noticeable. It wasn’t until I had an injury when I was 34 and had to give up my activities that the weight started to creep on.
After many years with a 42-inch waist, my sudden wake-up call came in 2019. While at work I had to be rushed to hospital as I was having chest pains. Luckily the test results came back clear, but after seeing the effects this scare had on those around me I knew I needed to focus on my health much more.
The consultant told me bluntly that this was a warning and my lifestyle had to change or next time it could be much more serious.
Yikes – that’s not something you want to hear. How did you decide to do it?
My sister-in-law was following the LighterLife programme and was having great success, so my wife suggested I give it a go. I figured I had nothing to lose, so in June I went along to my local LighterLife group in Maidstone and signed up the LighterLife Total plan with the aim to lose around a stone a month.
What did you eat before you lost weight?
Although my meals weren’t that bad, snacks were my real downfall and I loved pastries and bread. I would crave high-carb foods and I certainly wasn’t fuelling my body with good nutrition.
Breakfast: Boiled eggs with toast or as a sandwich.
Lunch: Tuna mayonnaise, tinned soup and bread.
Dinner: Chilli and rice, spaghetti bolognaise, gammon/chicken roast with all the trimmings.
Snacks: pastries, bread, donuts, chocolate bars, pork pies, cereals
What do you eat now?
My diet now is a lot more balanced. One thing I really liked about LighterLife is the products. I didn’t have to think about food – four a day gives you 100% of your daily nutritional needs, so the only thing I had to think about was which four I wanted. Simple!
My favourite LighterLife meal has to be the Thai noodles Fast pot, with the shakes and crispy peanut butter bar not too far behind.
Breakfast: Boiled eggs, Lighterlife chocolate shake.
Lunch: Homemade chickpea soup, tuna, mayo and salad.
Dinner: Chicken stir fry, chicken casserole or omelette and salad
Snacks: LighterLife Hazelnut Bar or popped chips
What difficulties did you experience before losing weight?
Before losing weight, I felt trapped inside my own head. I was unfit, struggled with my asthma, had pain in my joints and would take painkillers on a regular basis.
And what is life like now that you’ve lost weight?
So much better! I’m much more active, and I now enjoy doing all those things I found a struggle before, like walking my dogs, playing football with my grandchildren, cycling and swimming. I’ve seen noticeable improvements in my general health too; I no longer rely on painkillers and my asthma is the best it has been for many years.
Amazing! Why do you think you were so successful in losing the weight?
My LighterLife membership included weekly cognitive behavioural therapy (CBT) mindfulness sessions run by my Mentor, Tony, which definitely played a part. It was great to feel as if I had Tony on my side, and he was there whenever I needed a little extra encouragement.
I attribute my success to the ongoing support during my group sessions and continued encouragement from my wife. My family mean everything to me and as each week goes by they have less of me as I shrink but they are getting so much more of me!
Very low calorie diets aren’t for everyone, which is ok, but equally they work really well for a lot of people. What advice would you give to anyone thinking of giving it a go?
From the very beginning of my weight loss journey I’ve had many conversations with friends and work colleagues about LighterLife and they’ve either started the programme or are thinking about starting as they’ve seen all the positive changes I have experienced, not only physically but mentally.
The advice I’ve given them is that at first it can be difficult, but the more you embrace the psychology around your eating behaviour in combination with Foodpacks, the greater success you’ll have. The CBT is a great insight into why your relationship with food is so poor and you can begin to work on that when you know exactly what your downfalls are and the likely causes of them.
What are you most looking forward to doing now that you’re a new, slimmer version of yourself?
I’m now living out the life I dreamt about all those months ago when I embarked on my weight loss journey. I’d not played golf in over a decade but now that I’ve not got my belly in the way, there’s no holding me back. It feels amazing to be back on the golf course!
Many thanks to Karl for sharing his story!
LighterLife is campaigning to help people live healthier and more fulfilled lives by boosting confidence, self-esteem and belief. The campaign aims to support people to live the life they’ve always dreamt of long after reaching their weight loss goals. LighterLife believe that a person’s transformation goes far beyond appearance or the number on the scale and is significantly more about changing your mindset and focusing on the life you gain. LighterLife launched Xpress Slimming Clubs in 2019, the first new national slimming club in 50 years, to bring their behavioural change expertise to more of the UK. Every Xpress meeting is free to attend and open to everyone, whether they’re currently following a LighterLife plan or whether they’re interested in finding a new approach to losing weight.
To find out more about LighterLife’s Live Your Dream campaign, visit lighterlife.com
Getting started with weight loss
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