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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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 Andrew Naylor
- Name: Andrew Naylor (find him on TALK here)
- Height: 6’3″
- Job: Full time carer (of my wife) part time shop supervisor
- Age: 31
- Location: Southport
- Highest weight: 248lbs (112kg)
- Lowest weight: 175lbs (79.4kg)
- Plan: 18:6 diet and calorie counting
It’s a common story – the way you remember it, as a kid, you could pig out on ice cream and wolf down chips like a gannet (just a few of the animal idioms your mum used to describe your eating habits) and not get fat. Suddenly, you hit twenty and every granola bar you eat deposits itself instantly on your burgeoning moobs, the result, you’re sure, of some genetic time bomb. Or possibly your newly acquired taste for lager, and lapsed interest in running around screaming on your lunch break. Whatever the reason, it’s massively frustrating and that feeling can create a vicious cycle that can lead to real health problems, as Andrew found out.
Andrew, how did you get to the position where you needed to lose weight?
Very simply, I like food. When I was younger I could eat as much as I wanted without gaining any fat. By my early twenties this had stopped, but my eating habits kept going, but probably more so as I now had money from working and no one to tell me what I could or couldn’t eat.
What made you decide to change?
How did you do it and what made it different from the times before?
I think the fasting helped for me. I know it’s not everyone’s cup of tea, but I don’t start to feel hungry until 2 or 3 o’clock if I don’t eat anything, so pushing it another couple of hours till dinner time isn’t much trouble, that way I can eat a big (1000 kcal) dinner and still eat a decent supper. I would normally have a protein shake and a small snack before bed to stop any hunger overnight. I also decided to do some weight training while I was dieting, I do an hour for four days and have a rest day on the fifth day.
What did you eat over the course of an average day?
BEFORE
Breakfast: A big bowl of cereal
Lunch: A cheese sandwich and crisps
Dinner: Chips and meat of some sort, with profiteroles for dessert
Snacks: A bar of chocolate, big bag of crisps and a couple of bags of sweets
AFTER
Breakfast: n/a
Lunch: n/a
Dinner: 300g chicken breast, 4 bacon medallions, a tin of beans and a 4 egg omelette, though there wasn’t really anything I wouldn’t eat as long as it totalled 1000kcals +\-50.
Snacks: For supper I would normally have a protein shake made with semi skimmed milk and a snack bar like a Weetos bar.
How was the journey? Straightforward or were there a few plateaus along the way?
How has life changed now you’ve lost the weight?
The biggest change has been liking how I look, I can fit into clothes that look good. I can now kayak all day long if I get the chance and I can play with my daughter until she falls asleep without feeling tired. Also I no longer have to take medication for acid reflux and I no longer have fatty liver disease.
Who helped you the most, and who got in the way?
What surprised you about losing weight?
I was surprised by just how fat I was, I tend to hold fat quite evenly so I didn’t think I was as big as I was. Originally, I thought I needed to get down to 209lbs, but once I got close I realised I needed to change my goals and lose more. I did this twice.
If you could go back to the person you were at your heaviest, what would you say to him?
[blocktext align=”right”]”The biggest change has been liking how I look”[/blocktext]
I’m not sure I would have listened but probably something along the lines of ‘you need to lose weight or your going to end up having a heart attack like your father, uncle and grandfather!’
You’re Prime Minister for the day, what one law do you bring in to help others who are obese?
I believe there should more simplified information on food packets to explain how many calories you are going to eat. That and nutrition should be a much bigger part of school education.
What else should we know about your weight loss story?
It’s not over yet, I want to build some muscle and maintain my body fat percentage at somewhere between 10-13%
What three things do other fat men need to know about losing weight?
- It’s far more simple than the diets will ever tell you, you just need to eat less calories than you use.
- My fitness pal is a godsend, download it and get used to using it, but ignore the exercise part.
- Count every calorie! You might think it’s a pain at first but it soon becomes second nature and it’s the only way you will know how much you’ve really eaten.
Our thanks to Andrew and don’t forget – as with all our Amazing Losers and their weight loss before and after stories, you can find Andrew on Talk and ask him anything you like!
If you want to make a change to your life right now – then simply sign up for one of our free 30 day online weight programmes, the only thing you’ve got to lose is fat…
Amazing Loser Darren Cole
- Name: Darren Cole (find him on TALK here)
- Height: 5’5″
- Age: 34
- Location: Long Eaton, Nottingham
- Highest weight: 280lbs (127kg)
- Lowest weight: 160lbs (72.6kg)
- Plan: Sensible eating and calorie counting
When you realise you need to lose weight your default option is to go down the stereotypical diet and exercise route – you know, nibbling on lettuce leaves and celery and killing yourself in the gym even though it’s the last place you want to be. You might end up losing weight, but you’ll also be miserable and are more likely to give up, which is why it’s much more effective to find something you enjoy like our Amazing Loser Darren did.
Darren, how did you get to the position where you needed to lose weight?
My lifestyle was a typical modern, sedentary one and I would overindulge in food that was bad for me. I had no awareness of portion size or how many calories were in the food I was eating – what I used to think was one portion of things like cereal, pasta and rice was actually about four.
How did being overweight affect you?
I would get out of breath just climbing up the stairs at home and being so out of shape meant I struggled to play with my son. I could never find clothes that fit and this led to me having no confidence in how I looked, which made me socially awkward.
What made you decide to change?
The decision was based mostly on my mental state rather than my expanding waistline. My commute to work took me an hour in heavy traffic and I’d arrive feeling stressed and angry, seeking comfort in food – bacon and sausage cobs at work or the biscuit tin at home.
My brother-in-law suggested that I cycle to work instead and though it was hard at first and took me the same time, I really enjoyed being out in the fresh air. I was arriving at work and at home with a sense of achievement and mentally, I was in a much better place. A side effect of this was that I was steadily getting fitter and starting to lose weight, so then I started to look at what I was eating.
What made it different from the times before?
I had tried following diets before, but found them hard and confusing, which was very demotivating. I had also been a member of a number of gyms to get fitter and thinner, but I struggled with my confidence, convinced that people would be staring and laughing at the little fat man jiggling, so I would always find excuses not to go.
But this time I was doing something I enjoyed. I had always cycled as a child and teenager, but learning to drive took away the need to cycle and so I stopped.
How did you do it?
I was lucky to rekindle my old love of cycling and now I am hooked. I have seven bikes and more kit than most bike shops (according to my other half). I started extending my rides to work and home and also started going out after work and at weekends.
In 2013 I signed up to complete my first Ride4Sight event, a 200 mile 3 day ride from Newcastle to Nottingham in aid of the Childhood Eye Cancer Trust (CHECT). That was when I started training hard and since then it has really snowballed.
Being an IT professional, I like my technology and using a diet app (MyFitnessPal) on my phone has really helped me manage my food intake. I still have the food I enjoy, but I make it a part of a balanced diet. This way, if I know I will be eating out in the evening or having a treat meal (e.g. a takeaway), I’ll have lighter meals and snacks at other times of the day, and I’ll try and fit in some exercise too.
[blocktext align=”right”]I was lucky to rekindle my old love of cycling and now I’m hooked[/blocktext]
What did you eat over the course of an average day?
BEFORE
Breakfast: Extra large bowl of cereal followed by bacon butties
Lunch: A couple of packets of sandwiches, crisps, chocolate bar and a fizzy drink.
Dinner: Kebab and chips
Snacks: Chocolate, crisps, biscuits and fizzy drinks.
AFTER
Breakfast: Brown toast
Lunch: Pasta salad and fruit
Dinner: Fish and rice
Snacks: Banana
How was the journey? Straightforward or were there a few plateaus along the way?
The journey hasn’t been easy and I still have a few more pounds to go. These last few pounds seem to be the hardest to lose and I have hit a kind of plateau at the moment.
How has life changed now you’ve lost the weight?
Life has completely changed. I am fit, healthy and look good (which has cost me a fortune in new clothes). I can now keep up with my little boy and he’s keen on diet and exercise having seen me on my journey.
Who helped you the most, and who got in the way?
My fiance Charlotte and my son Alex have helped the most by being there every step of the way with love and support. The only person that can get in the way is yourself and at times I would, but my family would always pick me up and drag me around.
[blocktext align=”right”]Life has completely changed since I lost weight – I am fit, healthy and look good![/blocktext]
What surprised you about losing weight?
All the positive effects it has had on my life, health and happiness.
If you could go back to the person you were at your heaviest, what would you say to him?
You don’t need that extra helping, and get off your arse!
You’re Prime Minister for the day, what one law do you bring in to help others who are obese?
I would make food and health education mandatory at school to allow young people to grow up with the tool to make smarter choices with food and exercises rather than wait until their 30s like me. I found throughout my journey that education about what a healthy portion size is and what a healthy balanced diet is so important.
What else should we know about your weight loss story?
I have started competing in cycle racing for a team called RPD Racing. I have five top 10 results and 1 win to my name and I am making progress up the tiers of amateur road racing, which hopefully will allow me to race against the top domestic pros in the future.
I’ve now completed two Ride4Sight challenges for CHECT and I am currently involved in planning the third which is in September this year, covering 200 miles in 2 days. Donations to this great cause can be made via JustGiving here.
I have also written a couple of blogs and been interviewed for my team’s website. You can check out some examples here.
What three things do other fat men need to know about losing weight?
- You will only succeed when you are ready to do it for yourself
- The adjustment to eating better isn’t easy as bad food is so easy. Just stick to it and don’t punish yourself for having pizza, chips, etc., just remember to balance it out with better choices.
- Changes don’t happen overnight, but if you stick with it one or two bad days will not derail the whole process.
Our thanks to Darren and don’t forget – as with all our Amazing Losers and their weight loss before and after stories, you can find Darren on Talk and ask him anything you like!
If you want to make a change to your life right now – then simply sign up for one of our free 30 day online weight programmes, the only thing you’ve got to lose is fat…
Have Your Cake IIFYM – Amazing Loser Bassam
- Name: Bassam Bitar (ask him anything on Talk)
- Height: 5’11” (188cm)
- Job: Stock Trader
- Age: 26
- Location: I grew up in Boston, but recently moved out to Southern NH
- Highest weight: 370lbs (168kg)
- Lowest weight: 199lbs (90kg)
- Plan: Calorie Counting/IIFYM (If It Fits Your Macros)
When we started MAN v FAT, calorie counting struck us as the most reliable means of controlling weight and therefore the safest to recommend. Except it can seem daunting, and tedious, which is why diet plans with a more sexy USP – such as the “eat like a leopard” diet – tend to be more popular.
The thing about calculating calories and macros, however, as today’s Amazing Loser Bassam has recognized, is that it doesn’t cut any particular food group out of your diet. Rather, it helps you to be mindful of which foods are satisfying your cravings versus which are satisfying your hunger.
[blocktext align=”right”]Don’t label foods good and bad…choose wisely, but have variety.[/blocktext]
Here’s Bassam to tell you in his own words how you can have your cake and get fit too.
Bassam, what circumstances led you to your highest weight?
My father has type 2 diabetes and was obese since as far as I can remember. He would encourage me to eat all the time with him and things slowly got out of control. I grew up overeating, constantly sneaking late night binges and eating with no regard to its consequences. As I entered my preteen years my mom was sending me to therapists and clinics to get my weight under control, as well as repeated scolding by my pediatrician. Nothing ever clicked.
I played sports growing up and was very active, specifically baseball and football, and I lifted heavy weights and hit the gym throughout college, and so my belief is as bad as it was it could have been even worse.
I fluctuated in college, losing a decent amount of weight going into freshman year, and again senior year. However after entering the real world and living on my own, I absolutely blew up getting to 370 pounds.
Could you give us a typical example of what you ate over the course of an average day?
Probably on some of my worst days, sausage egg and cheese breakfast sandwich from Dunkin’ Donuts, cafe lunch like a buffalo chicken wrap with a bag of chips, a couple of Nature Valley or protein bars.
When I got home, that’s when it would get bad. I would heat up like 12 chicken nuggets, dump sauce and cheese on them and have a huge sandwich and some bag of candy. Then for dinner might be a huge portion of rice, corn and chicken dumped in sauce. Might follow that all up with ice cream, maybe another late night snack after.
I had to be doing 5000+ calories on some of those days, and I would consider it normal.
What negative experiences did you have of being overweight?
Besides the physical pain and long term negative health effects, it was tough growing up as the fat kid. Kids would make fun of you, sometimes as friends, sometimes not, and it would affect you a lot more than you think, especially as a kid. While friends might think they’re just joking around, it would be embarrassing, and it also led to some bullying. Luckily, being the big kid I was, I could defend myself, but I’d be lying if I said some of those words didn’t cut deep.
It also affected my relationship with my parents, as it got to the point where my father would look at me in disgust and yell at me for over eating, even as he did the same thing. My mother would yell at me for overeating and being inactive as well, and although I know she had good intentions, it wasn’t the best way to go about things.
I also hated anything where weight became an issue, like amusement parks, rides, beach, etc.
I felt like I missed out on a lot growing up because of my weight.
What made you decide to change?
I had herniated disks from football, and one day my leg started hurting, getting worse and worse until the pain nearly had me in a wheelchair. It was sciatica pain from the immense pressure on my already damaged back.
On top of that I was depressed, and hated the direction my life was taking. I had attempted to cultivate interest with women I liked, and it went absolutely nowhere. That’s when I knew something had to change permanently. I had reached a breaking point and I needed to change; I couldn’t be obese my whole life. It was affecting every single aspect of my life, from health to family, friends, recreation and romance. I had gotten to a point where I could barely walk. I was done with it.
What made it different from the times before?
This time I had a plan that I researched myself.
I started calorie counting and aimed for 2600 a day. I wanted to retain as much muscle as I could, so I set up a protein goal and aimed to hit it.
I was already hitting the gym somewhat consistently, so I knew a solid amount. I started to make sure I was hitting the gym at least 5 times a week. I then picked up running, specifically the program c25k. I built up my stamina to easily doing a 5k three times a week.
As I lost weight, I would lower my calories goals appropriately, and would adjust my macros to make sure I was hitting my goals, with my primary focus still being protein.
A big thing too was looking at calories as a weekly goal. That way I could be more lenient on the weekend and be able to enjoy myself and some of the treats I still love.
I logged my food the day before, so each day I knew exactly what I was going to eat. That helped, because I knew what I would be eating and taking the guess work out is huge. Also I really have to ask myself if I’m hungry, or can it wait, because once I eat this it’s gone for the day!
I probably would have failed if I didn’t have a strict game plan in the beginning. I think calorie-counting is great because you can still occasionally indulge without completely restricting foods you enjoy. I have failed before on stricter diets, the key is making sustainable changes.
How was the journey? Straight-forward or were there a few plateaus along the way?
Plenty of ups and downs. Still, to this day, if I have a big weekend my water weight will fluctuate +10 pounds, it’s crazy. If I look at my chart over two years it is definitely not a straight line. The key is to live a little – I still drank, did the cookouts, went out, all that, just more in moderation.
It’s hard sometimes to realize the day-to-day isn’t a big deal, and that maybe I overdid eating one day and I might feel bad about it, but realize in general my habits are way healthier than they were before, and I can get back on track no problem.
Who helped you the most and who got in the way?
No one really got in the way. I guess it was tough when everyone wanted to go out and party. I passed on a lot of nights out because at one point I became almost afraid of over eating and drinking. My friends were super supportive though, and would definitely make adjustments to their plans to help me out, whether it be where we went to eat or what activities we would do.
My mom was there for moral support, but no one was really around to actually help.
Honestly, my biggest “support” was browsing other people’s stories on places like reddit.com/r/loseit and websites like this and seeing that success is attainable. I also followed people on YouTube – obese2beast is amazingly inspirational.
How has life changed now you’ve lost the weight?
I’m more confident and feel way better. I have more energy, I can do a lot of things I would be nervous to do before, even basic things like amusement park rides or go-kart racing, or anything in public – riding the bus was a miserable experience for me before.
I did my first race last summer, the Spartan Super, which was a 9 mile obstacle course. I never thought I’d be able to do something like that.
I can walk into the “regular” section of the store, and actually buy clothes I want. That still surprises me and I feel sometimes like a fraud in that section. I have to realize that’s actually who I am now.
People in general are nicer, and women pay you a lot more attention than before. I can’t really blame anyone, but it’s kind of sad to see just how much looks play into how society views and reacts to you.
If you could go back to the person you were at your heaviest – what would you say to him?
The short term gratification the food is giving you is not worth the aches, pains, and terrible overall feelings being overweight comes with from a mental and physical health perspective. Your life can and will be so much better once you get control of your obesity!
You’re POTUS for the day, what one law do you bring in to help others who are obese?
I would make it mandatory that everyone have free access to the gym and health tools like meal plans and calorie counting. Getting up and moving is what really motivated me, and seeing those visual milestones.
What 3 things do other fat men need to know about losing weight?
- You will probably have loose skin if you are extremely obese like I was. I have some loose skin, but it’s way better than being obese, and is manageable, and well worth it, I promise – whatever loose skin you get is worth how much better you will feel and how healthy you will be. It’s a battle scar; wear it with pride. Hit the gym and weights hard to offset this. The iron temple (gym) is your friend in this one! Plus being strong is awesome!
- People will react differently to you, generally more positive. There will also be friends that may joke around that now “you’re too skinny” or you can “take it easy now.” This is a lifestyle, not a temporary change, so let them say what they will and just keep on keeping on.
- Last, don’t label foods good and bad. There are foods that will help you feel more satiated of course, but it’s OK to have that ice cream sometimes, or that candy bar. Just know a 200 calorie candy bar will not fill you up like a 200 calorie salad. Choose wisely, but have variety.
Our thanks to Bassam and don’t forget – as with all our Amazing Losers and their weight loss before and after stories, you can find Bassam on Talk and ask him anything you like!
If you want to make a change to your life right now – then simply sign up for one of our free 30 day online weight programmes, the only thing you’ve got to lose is fat…
Amazing Loser Terry Smith
- Name: Terry Smith
- Height: 6’4″ (193cm)
- Age: 48
- Location: Feltham, Middlesex
- Job: Trainer (not physical) and admin
- Highest weight: 31 stone (196.86kg)
- Lowest weight: 16 stone (101.6kg) when I was 21
Keeping a positive mindset when losing weight is one of the toughest obstacles to face, as Amazing Loser Terry Smith found out. But with a bit of perseverance and willingness to try new approaches, you can be very successful…
Why did you get to the position where you needed to lose weight?
I don’t think there was a specific reason, I was relatively active up until I was around 22, I used to teach windsurfing and ride bikes for fun. I just started letting go and becoming sedentary, or lazy if we are being honest. I never took any care with my food intake and over the next 17 years the weight piled on year after year at which point it then becomes harder and harder to lose it.
What made you decide to change?
When I hit 40 I was around 29st and I was having real problems walking small distances. I had to park my car about 300 yards from my office and after speaking with my doctor he suggested I apply for a disabled badge to allow me to park closer.
This kind of hit home and I realised my life was going the wrong way fast and at this point I decided to do something about it.
I stopped smoking, cut back on the booze and started going for small walks during my lunch breaks, walks which got longer and longer until I walked as far as I could in one hour. I then decided to start going to the gym and as I worked from 06:00 in the morning until 18:00 in the evening the only time I could go to the gym was before work, so I signed up to a gym close to home and went almost every morning for about two hours from 02:30 then went to work.
During this time I spent some time on the treadmills and I slowly lost 6 stone over 2 years. I did a couple of half marathons and the London marathon in 2011 and all was going well. I was still 23 stone when I did the marathon and this did not do my knees any favours, I had to stop training for some time after this and my weight bounded back on.
I ended up at 31 stones and after seeing my doctor he told me I basically had 2 choices, have a gastric bypass operation or die young, I had been avoiding the operation at all costs as I thought it was cheating but now I had no choice. I was on the waiting list for about 3.5 years for a gastric bypass which happened in February 2015.
Over the last year I have started training again but due to the effects from the operation the training is very difficult and there have been a lot of ups and downs. After losing 11 stone I am now down to 19 stone and training hard to eventually become an ultra runner.
I chose running because I hated it at school and I was always last so I knew it would be a serious challenge for me. Now I love running trails. It is still a huge challenge and I am still always last but the important thing is that I am still here and have a greater chance now of eventually seeing some grandchildren.
What made it different from the times before?
Simple, I want to live! Although I always knew my weight was bad for me, being told to apply for a disabled badge and that I could die soon made me re-evaluate things.
How did you do it?
The gastric bypass operation was a major help but I still have to train hard and watch what I eat. I didn’t do any set diet, I just tried to watch what I was eating and how much I was eating. One of the problems with having a gastric bypass is that my body doesn’t absorb carbs very well and I have to eat a lot of protein. It is very tough to get the amount of protein I need and when on a run I can run low on energy fast, my surgeon was concerned about me having the op knowing what my end goals are and this is something I have to be careful about.
What negative experiences did you have of being overweight?
There were huge negatives of being overweight. I was out of breath all the time, had pain in all my joints when I moved (especially when going up and down stairs), but even without moving I was always sweating which caused excess body odour. I had to have my company supply me with a special office chair to handle my weight and when going to restaurants I had to ask them to put us at a table as I knew I wouldn’t fit in a booth.
But the one that hit me the most was when I went to Disney with my family and then while trying to ride a roller coaster I was told in front of my son that I had to get off as I wouldn’t fit. That was not only embarrassing but totally heart-wrenching.
Could you give us a typical example of what you ate over the course of an average day?
I never thought much about it at the time, but I had many bad habits. I would order extra large plates at the likes of Toby Carvery and then put so much food on it that it would be falling off the plate. I’d finish everyone else’s leftovers and then still have dessert and finish off everyone’s dessert leftovers too.
Everything was always in excess. I was really bad with snacking as it is so easy to snack and snacks are cheaper than buying healthy/good food so when on a budget it can feel like the only option. I am still bad with snacking, but I am constantly working on this.
How was the journey? Straight-forward or were there a few plateaus along the way?
There were and still are a lot of plateaus. I am guilty of getting hung up on what the scales say and the one thing that everyone has to be careful of is not slipping into the mindset of thinking that if we suddenly stop losing weight we may as well give up because it won’t happen, it will happen, we just need to evolve our thinking which is what making life changes is all about.
It may be needing to address calorie intake again, getting thyroid function tested or stepping up the training a little, but what helps the most is reducing how often you weigh yourself as our bodies fluctuate every day so not every change will be a positive one.
You have to remain positive. I suffered a huge slump in my training recently and I couldn’t work out why. I tried various things but then met up with a group of ultra runners and listened to their stories, which led to my turning point – “Stop saying I can’t, stop making excuses”. I realised the slump was only in my mind – we will suffer pain and sadness but these are only excuses. If we lose a limb would this be a reason to give up? No! There are a lot of athletes out there that didn’t give up – the only reason to give up is death.
How has life changed now you’ve lost the weight?
I am a lot less self-conscious. I no longer have bad BO and can buy my clothes from normal clothes shops and not be embarrassed to ask for my size. Everyone comments on how good I look.
At my highest weight I had a 61″ waist, now I have a 42″ waist and a lot of that is excess skin which I can’t do a lot about without an operation. I also still suffer pain in my joints as they were battered every day for years from being so overweight – some of this will get better but some of it won’t, it’s just something I have to live with and keep pushing through.
Who helped you the most?
My wife and son helped me the whole way. My wife constantly encouraged me and was behind me on every bit of training, she went with me to a few of the events and when I ran the London marathon she met me at the last 5 miles with my son and their support pushed me through the final, toughest bit.
She thinks I am raving mad but has seen the positive changes in me and is still pushing me along. She has also had a gastric bypass operation so knows what the effects are and how much it can change your life.
What surprised you about losing weight?
How good I look!
If you could go back to the person you were at your heaviest – what would you say to him?
Mug, stop pretending you are strong, stop thinking it will never get to you. Yes, I was very strong and I have lost so much strength but I am now stronger in heart and mind. I would show him pictures of his fat arse and said “Is this really what you want to look like? Do you really want people talking behind your back about your size and your smell? Change now before it becomes too late”.
You’re Prime Minister for the day, what one law do you bring in to help others who are obese?
Doctors should all have greater training in how to help obese people rather than just tell them they are fat and that they need to lose weight. There should be a law that if someone comes to them who either needs or asks for help they are given ‘proactive’ help such as being sent to ‘fat groups’ [*COUGH* see here *COUGH* – Ed] or to other doctors who have more experience with this issue and can show the effects from being overweight.
What else should we know about your weight loss story?
I don’t just want to help those who are overweight – I want to help guide the kids of today who are already heading in that direction. I want to show them how much better life will be if they change before becoming obese rather than afterwards, and how they can mentally overcome the barriers to staying healthy.
What three things do other fat men need to know about losing weight?
- Be mentally prepared. Do it for the right reasons, not because everyone is telling you to but because you need to. It is a very tough journey but there is ALWAYS enough people around who can help.
- It is not ALL about eating the right food but it does have a great deal to do with it. Most overweight people are this way because like me they love their food, but there is enough good food out there that can be just as nice but with half the calories.
I don’t buy diet food – you have to find what gives you enjoyment when you eat and it’s imperative that you don’t allow yourself to hate dinner/snack times. - Don’t rush into it. It has taken you years to get this way and it will take years to get back to the way you were. If you try rushing through it you will not make it as there is no quick fix – take your time, find what works for you, get advice from others, try different things and when you find what works for you stick with it. Don’t get put off when you occasionally take a dip because this WILL happen, but just keep plodding along and if you see a small change that will help, make that change.
Our thanks to Terry for sharing his amazing story and photos. What do you think? How would you feel if you were given the option of having a gastric bypass or death? Let us know over on the forum. If you want support losing weight then just take a look at the schemes we run to help you.
The Seven Year Plateau – Amazing Loser Mark
- Name: Mark (ask him anything on Talk)
- Height: 6’1″ (186cm)
- Job: Software developer/Student
- Age: 26
- Location: Germany
- Highest weight: 273lbs (124kg)
- Lowest weight: 165lbs (75kg)
- Plan: First 40kg simply eating less, last 10kg, IIFYM (If it fits your macros)
Plateaus can be massively demoralizing when it comes to weight loss, but as any Bavarian will attest, the key is to think of them not as plains, but as snug valleys you want to stay in for a while between descending mount fat and scaling mount fitness*. And plateaus come in all shapes and sizes too, so if you’re worrying now that yours might never end, or that it’s already gone on for so long you’ve accepted it as your status quo, just remember, that mountain is still there, waiting for you. Mark, what was it that finally made you break through that plateau?
I didn’t need to break through it, I got to the point where I really wanted to and that made the difference.
Could you give us a typical example of what you were eating when you got fat?
My mom always cooked for us, but I always ate Burger King, McDonalds and sweets on top of it. I don’t really know what I ate to lose the first 40 kilos – I know I ate generally less, and in the evening I only ate a large salad with tuna fish and some sort of yoghurt dressing. I tracked my last 10kg loss quite closely though and you can click here to see my diet for my last 10kg (on the bottom: Training Day/Rest Day).
What negative experiences did you have of being overweight?
The most negative experiences were beaches and swimming pools. I loved swimming but when we were on holiday with friends, or we just went to the pool I felt a lot of shame and often only took my shirt off 10 seconds before jumping into the pool.
What made you decide to change?
I was never happy with my appearance, but it was not very important to me. I never had problems getting girlfriends or was getting picked on. But I had this weird shame about my body that made me uncomfortable in some situations.
What made it different from the times before?
I think the most helpful insight was that it is not as complex as I thought to lose weight. It’s only energy in/energy out. So I began to not only track my weight but also my calories and my body fat percentage. This gave me a lot of numbers to work with.
What were the key points for you to make it successful?
For the first 40kg I was swimming two to three times a week for about 30 to 45 minutes.To lose the last 10kg I went to the gym four times a week for about 45 Minutes. I think it is important to have a smart goal and a plan on how to accomplish that goal, for example: “I want to lose 10lbs by April”, so know you know where you want to be then.
Now you have to find out how you will do it. What I did is measure my body fat percentage and with this I got my daily calorie requirement. Then I removed 500 Calories from that number and got my new calorie input. From that point you can adapt your diet to the new number of calories per day. The rest is executing the plan: eat not more than your limit and work out.
How was the journey? Straight-forward or were there a few plateaus along the way?
I had a large break between the start of the diet and finishing it, total time seven years! I think it could have been straightforward, but after losing the 40kg I was terrified how my stomach would look if I kept loosing weight, so I stopped. What I had not realized at that time is that I lost a lot of muscle too while dieting. Because of this I started weight training, and the results blew me away.
Who helped you the most and who got in the way?
My mother definitely helped me along the way, but she also was the first one saying I would get too thin (she herself is a stick). A good friend of mine got me motivated enough to go train with him in our dorm gym. After weeks of bugging me I finally agreed and since then I never stopped working out.
How has life changed now you’ve lost the weight?
Apart from getting the stairs up like a breeze, I feel better overall. I have more energy and feel less stressed.
It really surprised me how the perception of myself changed. When I looked in the mirror a few years ago I felt bad sometimes. Now I feel a sense of pride and accomplishment for my body and like to look at it.
If you could go back to the person you were at your heaviest – what would you say to him?
If you think you can’t stop yourself from eating something that you should not, take off your shirt, stand in front of a mirror and than eat it while looking at yourself.
You’re Angela Merkel for the day, what one law do you bring in to help others who are obese?
Better food related education. Losing weight gets so much easier when you know how many calories you are eating per day versus how much you are really need per day.
What 3 things do other fat men need to know about losing weight?
-
- You CAN have a pizza or something “not healthy” once in a while. The trick is to see this as a price for the work you put in and in my experience it tastes twice as good because you earned it with sweat and discipline.
- Really get to know what you eat. Get yourself a calorie tracker like myfitnesspal to record everything you put in yourself. After a few weeks you get a feel for the calories in foods and it will do wonders to your willpower, because you can exactly tell how “bad” that food is.
- Track your Progress (Images and Numbers). This is important because it keeps you honest and gives you a sense of accomplishment the longer you do it. Here is mine from my last 10kg
Our thanks to Mark and don’t forget – as with all our Amazing Losers and their weight loss before and after stories, you can find Mark on Talk and ask him anything you like!
If you want to make a change to your life right now – then simply sign up for one of our free 30 day online weight programmes, the only thing you’ve got to lose is fat…
*We almost went with “Mount Fudgi” or “The Fatterhorn”, but one is based on a volcano and the other a Swiss Alp, and we just didn’t want to deal with the comments.
Trim All Over – Amazing Loser Michael DeCota
- Name: Michael DeCota (ask him anything on Talk)
- Height: 6’4″ (188cm)
- Job: Linux Systems Administrator
- Age: 26
- Location: New Hampshire
- Highest weight: 420lbs (190kg)
- Lowest weight: 249lbs (112kg)
- Plan: Calorie Counting (Found out my Total Daily Energy Expenditure and then restricted based off that information)
Being in shape isn’t all about physical health, but can have an equal impact on our mental well being, as depression sufferer and Amazing Loser Michael knows only too well. On the flip-side of that, it follows that a positive self-image is going to have a positive effect on our health, i.e. taking care of your appearance is going to give you the positive mental attitude you need to keep up your weight loss efforts. Chicken, egg, it’s all good. So Michael, can we start by understanding what circumstances led you to your highest weight?
Mainly I would say depression, but a lot of my depression was from my weight. I started a new job and it was largely sedentary, and eating out for lunch from pizza places everyday definitely started the gain. After work I’d also drink a lot of beer as the job was stressful.
Could you give us a typical example of what you ate over the course of an average day?
Pre weight loss journey:
Breakfast
- Breakfast Sandwich
- Glass of Milk
- Glass of OJ
- Toast
Mid Morning Snack
- Chips
- Soda can
- Cookies
- Assorted office donuts
Lunch
- 10 inch pizza or Chinese takeout
- Soda
- French fries
Dinner
- Pizza (again) or pasta
- Milk
- Snack
- Chips/Pretzels
- Soda
What I eat now:
Breakfast
- Veggie patties, flat bread (200 calories)
- 8oz Glass of OJ (100 calories)
- Black coffee
Lunch
- Apple
- 2 rice cakes
- Clif Bar
- Water
Dinner
Either veggie burger, salmon fillet, vegan chicken with rice, or pasta. One day I’ll have either two slices of pizza for a cheat meal, or Chinese food (usually chop suey).
What negative experiences did you have of being overweight?
I couldn’t go out with my friends to do physical things. I would also get very bad heartburn if I ate anything, it felt like my upper stomach was going to burst out. I also found that people definitely judged you for what you look like, not for who you are. Fitting into any good looking clothes was impossible, and also expensive. There’s a certain stigma about having to shop at a store for exclusively XL clothing.
What made you decide to change?
I knew I was heavy, but not as heavy as I was the day that my new job had a biggest loser competition – I stepped on the scale, and it read 420lbs. I was in shock, and I went home after work that day and decided I didn’t want to live this way.
What made it different from the times before?
This time I wanted to lose weight for me, and my health and self confidence. The other times that I had tried to lose weight, it was for someone else, or because someone had suggested it.
How did you do it then?
First I started by limiting my calories to 2,000 a day, and going to the gym 3 times a week to use the elliptical. As time progressed the calorie limit went lower, and I moved on to the stationary bike at the gym.
I used Samsungs S Health to monitor my weight weekly, and it also counts the steps taken during the day, it has goals that when you hit make you feel good about yourself. I also used a calorie counting tool to log every item ate.
By mid summer I was doing 1,500 calories a day, and walking for an hour, and also riding my road bike for 45 minutes. Right now as it is winter I am still doing the hour of walking daily, but I have moved into biking indoors on a stationary stand, and as of yesterday I have started the strong lifts 5×5 program, which means Monday, Wednesday and Friday, I will be doing weight exercises as well as some cardio.
In terms of keeping with it, its really important to be proud of how far you have already got. You have your main goal, which for me is 215-210 lbs, but you should also keep little goals like hit 258 by the end of this week, or so and be proud of that. Even if you lose 1lb of fat a week, it means you have succeeded.
How was the journey?
There was a plateau around when I was 310lbs; I think this is likely because it was the summer and I was out at BBQs with friends, and basically not being as active on the weekends. The weight loss per week has slowed down a bit, but that’s expected as I reach my goal I need less calories per day to maintain, so the deficit is not as high.
Who helped you the most and who got in the way?
A lot of my friends have been super helpful, just by being there to hang out or talk, and go on hikes, or something physical on the weekend. Reddit’s progress pics subreddit is another great place to get motivation and everyone is always supportive. I would say that some family gets in the way, they don’t want to hurt your feelings so they deny that you are fat, or they say, “oh wow you are getting scrawny” or so. It can actually be frustrating.
How has life changed now you’ve lost the weight?
I’m a lot more active, I seek out physically demanding activities instead of avoiding them. I seem to have a lot more confidence, so talking to people isn’t as hard; you don’t really focus on if they are thinking you are fat, or if they dislike you because of that; it makes a lot of situations easier. I would say that the anxiety and depression I was struggling with have definitely been reduced, and I think they were influenced by my weight.
If you could go back to the person you were at your heaviest – what would you say to him?
I’d say that you everything that is making your days unbearable can be fixed by yourself. It just takes effort and determination.
You’re Commander-in-chief for the day, what one law do you bring in to help others who are obese?
My law would be that every restaurant and food producer would have to accurately label the calories and nutrition facts in every meal, some people have no choice but to eat out, but they should be aware of their options, and see the ones that won’t be detrimental to their health.
What 3 things do other fat men need to know about losing weight?
-
- It’s a long process but it’s worth it in the long run.
- Let yourself have a cheat day every once and a while but don’t overdo it.
- Take care of your facial hair.
For guys losing weight, I’d definitely say take care of your facial hair – you don’t have to shave it off, but a neat look helps; the change makes me feel really good actually. I’m confident, and I can interact with people with out the anxiety I used to have.
It wasn’t really shedding me, I am still me personality wise, but basically my depression made me not care, so I didn’t cut my hair or beard. I was also afraid to see my face when I was that heavy. So in a way I’m shedding my insecurities and I am OK to face people as how I really look now. A lot of people say i don’t look anything like I did, and it’s even come to the point that if I go to a bar I get questioned hard when I present my I.D.
It’s important to change your outlook; you need to see yourself as an extension of your progress, and its a good amount of work to progress to any point, so you should be proud of yourself, and take the best care of yourself that you can. Don’t do it for others, do it for yourself, and be proud of yourself.
Our thanks to Michael and don’t forget – as with all our Amazing Losers and their weight loss before and after stories, you can find Michael on Talk and ask him anything you like!
If you want to make a change to your life right now – then simply sign up for one of our free 30 day online weight programmes, the only thing you’ve got to lose is fat…
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