Name: Ryan
Age: 30
Family Status: Single
Occupation: Railroad Mechanic
Hometown: Taylor, Michigan
Height: 6’1″
Starting Weight: 422 pounds
Current Weight: 220 pounds
Current Waist Size: 36″
Ryan’s Weight Loss Interview!
How much did you lose (pounds, inches, dress/pants size)?
I’ve lost 202 pounds so far! I went from a size 52 pants down to a 36.
When did you become unhappy with your weight (were you overweight as a child or did you gain weight as an adult)?
I’ve been unhappy with my weight most of my life. I was a big kid but very athletic until I graduated high school. I put on almost 200 pounds after high school.
What made you decide to lose weight?
It was a mix of my health going downhill and my brother was getting married.
What were the most important changes you made to lose weight?
Nutrition is the most important thing for my weight loss success. I lost 130 pounds before I started working out. I lost the other 70+ pounds after starting a weight training and cardio regimen.
What was the most challenging thing you had to deal with during your weight loss journey?
Dealing with my addiction to overeating. Also, the stress of everyday life.
How long did it take you to start to see results?
I started seeing results rather quickly. I dropped about 40 pounds the first month. I was down 130 pounds after the first 5 months.
How long did it take for you to reach your current weight?
Exactly 1 year.
How long have you maintained your weight loss and what are the most important factors for keeping it off?
I have maintained my weight loss for 5 months. Cardio and proper nutrition have helped me keep the weight off. I’ve learned that I can have a cheat meal without feeling bad about it.
What keeps you motivated to continue your weight loss success?
I keep some of my clothes from when I was bigger as a reminder of where I was. Also, the thought of how bad I felt at that size drives me to keep going.
How has your life changed now that you have lost weight?
I can enjoy life again finally! I’m able to go to Cedar Point for the first time in over a decade. Going out and playing sports with friends and family is great and I don’t have to sit and watch any longer. Starting to date more has also been a nice change.
Do you have any advice for others who are trying to lose weight?
Learn to enjoy the small goals you set instead of looking at the long road ahead of you. Proper nutrition is 80% of the battle with weight. Learning to balance what you put in your body to achieve good energy and not feel bogged down by bad food is the key.
How did ShapeFit help you reach your weight loss goals?
Reading ShapeFit’s success stories and thinking if those people can do it then why can’t I? Also, getting ideas for working out and diet tips if I ever reached a plateau was a big help.
Ryan’s Weight Loss Tips!
Weight Loss Tip #1:
Stay as natural as possible.
Weight Loss Tip #2:
Balanced meals.
Weight Loss Tip #3:
Write down your meals and workouts.
Weight Loss Tip #4:
Get moving! Walking in the beginning helped me a lot.
Weight Loss Tip #5:
Make small goals that get you to your overall goal.
Ryan’s Weight Loss Eating Plan!
What do you normally eat for breakfast?
2 whole eggs, 2 egg whites, Ezekiel bread, apple or berries and 1 cup of 1% milk.
What do you normally eat for lunch?
6-8 ounces of lean protein, 2-3 lower carbohydrate vegetables, a healthy carbohydrate (quinoa, Ezekiel bread, couscous), lower carbohydrate fruit, water or tea.
What do you normally eat for dinner?
6-8 ounces of lean protein, 2 lower carbohydrate vegetables, a healthy carbohydrate and 1 cup of 1% milk.
What do you normally eat for snacks?
1-2 of the following: string cheese, almonds, lower carbohydrate fruit, Ezekiel bread with natural peanut butter.
What type of nutritional supplements do you take?
Multivitamin, probiotics.
Ryan’s Weight Loss Workouts!
What do you do for weight training (exercises, workouts)?
I lift 4-6 times a week. I break it down into three workouts: (1) chest, triceps, shoulders (2) biceps, upper back (3) lower back, legs. I prefer free weights but use machines if needed.
What do you do for cardio training (exercises, workouts)?
I walk a lot and often. I started running recently. I’m also trying to add more sports to increase my cardio.
8 Comments
Awesome! I’m at 405 pounds right now and this is inspiring!
How did you lose that 40 pounds the first month? I am also oversized and I need to change. Thanks!
I changed my eating habits. I started eating 3 meals a day plus 1-2 small snacks. I cut out overly starchy carbs like bananas, potatoes, pasta and bread that has flour in it and replaced them with smarter carbs. I cut out drinking pop and alcohol. I would mostly drink water, tea and milk twice a day. One thing that helped me while dropping weight was to take one bite of something that I used to overeat (pizza, fries, chips) and noticed that would help my cravings when they were bad.
Congratulations! You look marvelous!
WTG! I’m at 48″ and would love to get down to 36″. It’s the long-term commitment that becomes a problem for me. I can go strong for about 2-4 months, but then get derailed. What’s your tip for sticking to it?
One thing that helped sticking to it was celebrating smaller goals. Several smaller goals lead to the overall goal that I wanted to achieve. Another thing is to not let yourself completely derail. Understand that you are human and you will put on some weight here and there. Don’t let a small gain stop you because your body will plateau at times. Plateaus are very frustrating but when you adjust your diet and workouts, the other side of that plateau is big time weight loss. Another tip that I thought helped me was pushing to get off of my blood pressure medication, acid reflux medication, and breathing medication. I’m no longer on any medications and that helps drive me to never put the weight back on. I’ve lost a little more weight recently. My overall goal is to get under 200 pounds. The last tip I can think of is if you are having a bad craving just have a bite or 2 of that specific craving. Don’t let yourself overindulge. Get a little of that taste and enjoy it but realize that eating healthier will make life a lot more enjoyable.
Wow, when I woke up this morning I was very upset after seeing a pic of myself last night out with friends. This is the first story I have read on this site and that inspiration is just what I needed! Great job, you look amazing! Thanks for sharing 🙂
A what age did you decide to lose weight? Also, did you like to drink? I like to go out with friends but also need to lose weight.