How To Lose Weight As A Big Guy
The following 10 men face the same obstacles we all do: busy careers and family lives, cravings, bum knees. But they all managed to lose between 15 and 302 pounds.
Using an app to log his diet was a game changer for Ben Whalen. He says seeing the calories add up as he entered his meals held him accountable, which helped him stay motivated and on track.
When Whalen thinks about a cheat meal, he says he sometimes plugs it into the app in order to kill the craving. One night, he was hankering for macaroni and cheese. (To see how a cheat day can actually be beneficial, check out How Eating Pizza Helps You Lose Weight.)
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“A one-cup serving came out to I think about 500 calories, ” he says. “That’s all it took to make me not have any.”
After leaving the professional game to become a coach, Barksdale found himself working 80-hour weeks and resorting to fast food all too often.
Barksdale figured out a way to make healthy options almost as convenient as the drive thru, though: He keeps a cooler full of chicken breasts, hard-boiled eggs, bananas, and protein bars in his truck at all times.
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(You can still get a decent bite at a fast-food joint in a pinch. Just try one of these 10 Smartest Fast-Food Meals For Men.)
It wasn’t until he enlisted the help of a gym-rat friend that Dixon started trying new things like weightlifting and jumping rope. His body began to change.
“Jump rope is one of my favorites, ” says Dixon. “Sometimes I’ll speed it up for 30 seconds or a minute straight, then rest for 10 to 20 seconds and hop back into it.”
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It took Dixon over a year to find his groove in the gym, but he says he’s finally found a routine he looks forward to doing every day. Aside from jump rope, Dixon also lifts weights and hits a heavy bag.
Patrick Hollingsworth had just gotten married when he was deployed to Thule Air Base in Greenland for one year away from his wife.
When he realized he would see his wife again in 6 months, he snapped back into action. The idea of being reunited with her pushed him to get in the gym and start shedding the weight during the second half of his year at Thule.
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Jonathan Coffman’s heart doctor said he’d be surprised if Coffman made it to age 35 because of his weight. Coffman clocked in at 510 pounds at the time.
Coffman had tried to lose weight before, but this time, he started small. (For more ways to get the ball rolling, check out 10 Ways to Lose Weight Without Even Trying.)
“I used to have a candy apple dipped in caramel and chocolate a few times a week, ” says Coffman. “I quit doing that, and I saw the scale go down.”
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After that, he gradually cut out other indulgences like mayo, pizza, and pasta one at a time. Now, he has yogurt and fruit for breakfast, a protein shake for lunch, and a salad for dinner.
When Kenneth Frierson made the decision that he’d do whatever it took to lose weight, a health-nut friend introduced him to a myriad of tricks. The one that had the biggest impact: Meal prep.
Every Sunday, Frierson prepares a week’s worth of meals that usually include chicken, broccoli, and rice. Then, in the morning, he just puts it in a bag and ships off to work.
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Frierson often works 10-hour shifts, so having his meals ready to eat makes the difference between a healthy dinner and a quick, calorie-laden fix. (Here are more foods that are guaranteed to keep you full all day long.)
When Joshua King decided to start losing weight, he began with 15 minutes on a stationary bike and 5 minutes on a treadmill.
To keep his motivation level high, King started varying his routine: Now he rotates through different workouts such as running, basketball, stair-climbing, and step classes.
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Mike Briscoe used to come home after work and have three or four beers. Then he’d have a glass of wine late at night with dessert.
“Now, I don’t drink every day, ” says Briscoe. “If I do drink, I have a glass of wine with my wife at dinner.”
Briscoe says putting away his self-proclaimed “party animal” past was the most important step toward ditching 76 pounds in 9 months. (Find out some other things that can change when you give up drinking alcohol.)
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To find the motivation to take care of himself, he made his workouts a time to remember his daughter. He’d pull her picture up on his phone and keep it in view and listen to a song that reminded him of her while he exercised.
Steele makes it his goal to burn 528 calories each workout in honor of the day his daughter was born: May 28.
One day, Anthony Flores was trying to climb a staircase when he found himself having a hard time breathing. That was his turning point.
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He signed up for 5K “fun runs” and watched the other runners to see how he could get better. (New to running? Check out our beginner’s guide.)
Eventually, Flores worked his way up to participating in official races. Now he’s competed in several big-name races, including the USA Triathlon.
Brielle Gregory previously worked at Men’s Health magazine, where she reported, edited, and fact checked all things health, nutrition, and weight loss related; she currently spends her time digging into similar topics as a freelancer writer and editor. She’s a doting dog mom to a half-corgi and an aspiring world-traveler who’s probably planning her next trip right now (the dog included).
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YouTuber MrBeast Shows Off Dramatic Weight Loss John Goodman Shows Off 200-Pound Weight Loss This Guy Lost 300 Pounds and Runs Half-Marathons This Guy Dropped 27 Pounds With Simple Fixes
Hulk Hogan Feels Healthier Than Ever at 69 This Guy Changed His Mindset and Dropped 43 Pounds Pickleball Helped This Guy Drop 70 Pounds How This Guy Lost 16 Percent of His Body FatThe following 6 men dropped serious pounds—we’re talking triple digits in some cases. They all gained muscle, too, and now they’re stronger, healthier, and happier than ever.
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Palmer was always “the fat kid” growing up. In middle school, he had trouble fitting into roller coasters, airplanes, and even cars.
After a violent encounter with bullies at school, he ran home crying. In that moment, he became determined to make a change.
He eliminated overeating and junk food. In his early teens, he worked his way from 267 pounds to a healthy 140. The teasing stopped, too.
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“I vividly remember explaining to my friend how to use the bench press properly and I had one of those lightbulb moments, ” he recalls.
Now 28, he maintains a lean 165-pound physique and works as a personal trainer and bootcamp instructor. His “fat-kid” past helps him relate to his clients.
“I have been where they are, ” he says. “I have been through the struggle and understand what they are feeling and experiencing. I understand what it is like to get bullied, to be laughed out, and to fail.”
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His doc told him that if he continued the same lifestyle, he wouldn’t live any longer than his father, who had a fatal heart attack at age 40. That was the wake-up call Rosa, who was in his 20s, needed.
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He also overhauled his diet: “I eat a lot less, but more often, ” he says. His nutrition plan now includes lots of protein shakes.
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(For a great protein powder that tastes good in shakes but isn’t loaded with sugar, check out the Organic Whey Protein from the
Rosa dropped 55 pounds from his starting weight of 322 in the first few months. He kept up the hard work, committing to 60-day fitness challenges to hold himself accountable.
Now he weighs in at 195 with a size 32 waist, and is stronger and happier than ever. He’s currently working to become a police officer.
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He was overweight at 224 pounds and covered in acne. He smoked and drank excessively, and knew his unhealthy lifestyle was to blame for how he looked.
He had tried to lose weight in the past through gimmicky infomercial products, but this time, he committed to hard work—no shortcuts.
But then he started to plateau, so he joined a mixed martial arts gym—and dropped another 20 pounds of fat. After that, he started powerlifting to gain muscle.
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Now he’s a lean 182 pounds and never feels more at home than when he’s in the gym. His next goal is to enter a weightlifting competition.
After dealing with a slew of health issues—like digestion problems, shortness of breath, and an overall difficulty in moving around—Devic was tired of carrying the physical burden of his weight.
So he started small, giving up junk food and
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