John’s Weight Loss Statistics
- Name: John
- Age: 45
- Family Status: Married
- Occupation: Industrial mechanic & part-time nutrition coach
- Location: Mauriceville, Texas
- Height: 5’11”
- Starting Weight: 300 pounds
- Current Weight: 176 pounds
- Current Waist Size: 32″
John’s Weight Loss Interview
How much did you lose?
I started my weight loss journey at 300 pounds and decided I had to make a change. I lost a total of 124 pounds and 12 inches off my waistline! Before losing the weight, my waist size was 44″ and I had a 52″ chest and a 22″ neck.
When did you become unhappy with your weight?
I became unhappy when I realized I couldn’t do the normal things a dad was supposed to do like just being able to play with my kids around the house and in the yard. I felt like I was just a fixture in my own home. I could not walk without being out of breath, work was very difficult and if I sat more than 5 minutes I would fall a sleep! When I did go to bed, it was terrible since I could not sleep on my back because I could not breathe! I was in bad shape overall and was not doing well. At that time, I was driving a semi-truck and had been doing that for almost 20 years and I owned the truck so I worked a lot which led to bad habits and really bad food choices.
What made you decide to lose weight?
The choice to lose weight came the day my family and I were going to town for some shopping. With the Texas weather being nice that time of year, shorts were easy to wear because I was very overweight. When I was getting ready, I tried to put on my shoes and almost passed out from not being able to breathe! My face was fire engine red and I was trying to catch my breath. About that time, my youngest daughter came into the room and saw my face and she asked me an honest question, “Dad, do you want me to tie your shoes so you don’t have that problem again?” I smiled and told her not to worry about it. I almost cried because she had no idea what she had done for me. It was like someone had hit me with a hammer, and that moment, I decided it was time to make a change. I told my wife that we would go eat and have fun that day because I was starting my weight loss journey the very next day. She agreed and has always supported me the entire time. So a young, helpful child is the reason I am in the shape I am in today and the reason I am so much happier and better for it!
What were the most important changes you made to lose weight?
The biggest changes I made at first were cutting out all sweets like sodas, snack cakes, fast food, and just totally changing the way I ate. I started cooking my own food and began going to the gym to do cardio. I never missed a gym session or cardio workout! I did tons of research online to figure out the best way to reach my goals, but failed a lot. I like to tell people for every time I got it right, I had failed ten times. So, eventually I found a great coach that has helped and is still with me today. His name is Chris Cruz at Center Stage Fitness in Beaumont, Texas and he has been my couch for over 2 years.
What was the most challenging thing you had to deal with during your weight loss journey?
The most challenging thing for me was the amount of time it took away from my family for this journey to work. Time spent at the gym, time spent prepping food and figuring out how to eat the correct way to reach my goal was very tedious! I also still had my truck driving job that kept me on the road all the time.
How long did it take you to start to see results?
I would say it took about 3 to 4 months before I could see the results in the mirror from my hard work. I started feeling like I was making a real change and the scale had been dropping, but for me it was about the way my body looked that meant the most to me.
How long did it take for you to reach your current weight?
I reached my first weight loss goal in 22 months and it was one of the best days I had in a very long time!
Did you have any issues with loose skin after losing the weight?
I have a little loose skin around my belly area and I have not and will not do surgery. To help keep it in check, I just tried to lose the weight slowly and also tried to take care of my skin by moisturizing and eating the correct foods and also weight training to tighten everything up.
How long have you maintained your weight loss and what are the most important factors for keeping it off?
I have kept the weight off for 4 years! I have built up some muscle mass so my overall weight has gone up some and then back down to keep the fat gain to a minimum.
What keeps you motivated to continue your weight loss success?
My motivation comes from the one thing I did back a few years ago as a “bucket list” kind of thing. I did my first men’s beach show and fell in love with it. It keeps me focused and helps me keep my self accountable for my food choices and my workouts. The other thing that keeps me going is my family since they have supported me with all of this and that makes it easier and fun at the same time. My shows have become a family thing for trips and has even became a professional job for my oldest daughter who was hired to do the tanning for the competitors at the shows.
How has your life changed now that you have lost weight?
It has changed my life by making it easier to do things with and for my family! Being able to play with my grandson is awesome and it has also greatly improved my test results when I visit the doctor which is the best part because I know that I have added years to my life and that means a great deal to me!
Do you have any advice for others who are trying to lose weight?
The best advice I have is to never give up! Always listen to your body and do your own research about the best way that works for you. Never let anyone tell you it’s not worth it because it definitely is in the long run!
How did ShapeFit help you reach your weight loss goals?
ShapeFit’s articles are great and my wife visits the website often. I used some of the information during my weight loss journey.
John’s Weight Loss Tips
Weight Loss Tip #1:
My biggest tip is portion control! Also try to find a good gym for weight training workouts and cardio. Hire a good training and nutrition coach if you need to since it’s worth the cost.
Weight Loss Tip #2:
Always know what you are eating and the specific amounts also. Watch how the food you eat affects your body and your training.
Weight Loss Tip #3:
Never skip a scheduled workout at the gym, but always take your rest days because the body needs to recover and your progress will slow or stop all together if you overtrain.
Weight Loss Tip #4:
Slow and steady weight loss is the key and it will help you maintain your weight for the long run and for a lifetime!
Weight Loss Tip #5:
Be patient and remember this is a marathon, not sprint! You will make mistakes and you will lose focus sometimes, but always tell yourself to keep going and keep pushing forward and your goal will be reachable!
John’s Weight Loss Eating Plan
What do you normally eat for breakfast?
5 egg whites, oatmeal, 1 scoop of protein powder.
What do you normally eat for lunch?
Chicken with jasmine rice and veggies.
What do you normally eat for dinner?
Some kind of protein source and some veggies.
What do you normally eat for snacks?
Rice cakes and nut butter (almond, peanut, etc).
What type of nutritional supplements do you take?
Vitamin C, multivitamin, and I was taking a fat burner in the beginning of my journey.
John’s Weight Loss Workouts
What do you do for weight training (exercises, workouts)?
I train with weights 5-6 days a week.
What do you do for cardio training (exercises, workouts)?
I like doing steady-state cardio on the treadmill.