How To Lose Weight As A Fat Man

, we love to bring you stories of real men who change their bodies—and their lives. Our hope is that their dramatic transformations will help you get inspired to start your own weight-loss journey.

Between working out and eating right, there are lots of different ways to lose weight. On this list, you'll find guys who went keto, crushed HIIT workouts, and developed all-around healthier lifestyles. Some lost more than 100 pounds—and needless to say, their before-and-after photos are incredible.

Ben Raue started his fitness journey because he's passionate about the environment. After reading that a plant-based diet was the most sustainable to our earth, he committed to getting in shape for 90 days while eating vegan.

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Prior to the challenge, Raue was what he calls a ‘junk food vegan, ’ meaning he ate ice cream, cookies and chips. “Vegan doesn’t mean healthy; it just means it’s not made from animal products, he said.

He gave all that up and began eating kidney beans, lentils, chickpeas, and edamame. Raue consumed 120-140 grams of protein a day, on average. He changed his workout routine and included HIIT and weight training.

I remember it so well because I was pushing my oldest son to excel in his strength conditioning training for his local hockey team, he previously told

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. First of all, I realized that I wouldn’t be able to do one-third of what he was doing, and secondly, what right did I have to motivate him on how to become a better athlete, Doiron recalled.

He began by running. After six months, the 45-year-old dad went from 240 to 210 pounds. After struggling to lose more weight, Doiron began tracking macronutrients.

. I even moved into an apartment block that had gym facilities, and I said every day that I'd go tomorrow, and tomorrow that never happened. I promised myself I would change my diet, eat more healthily, and it didn’t happen.

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Some Googling led Ellengold to a nearby gym—Ultimate Performance—that specialized in dramatic body transformations. At first, Ellengold was skeptical, but ultimately signed up with the gym. With the help of a trainer, the London man learned about counting macros: the carbs, protein, and fat in food. Changing his diet, logging at least 10, 000 steps each day, and training three days a week helped Ellengold see results. Over time, he increased gym sessions and steps, resulting in a 60-pound weight loss in 24 weeks.

Like many people, Quantel Thomas resolved to lose weight in the New Year. At the time he weighed 284 pounds and experienced constant aches and pains.

A doctor explained he was at risk of becoming diabetic. He started working out six days a week. In just one month, Quantel dropped from 284 to 255 pounds. After 10 months, he was at a low of 180 pounds.

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Yves Tigh, 55, was no stranger to the gym. However, the IT consultant never paid much attention to his diet. Although he cooked, Tigh ate little protein and frequently drank alcohol. This led him to steadily increase in size. Eventually, he weighed about 240 pounds.

In February 2019, Underwood weighed 196 pounds, and vowed to weigh 168 by September. Underwood had previously lost a large amount of weight and knew he would be able to do it again.

“I thought if I had made so much progress 4 years earlier, ” he says, “why not try to do it again? I saw it as a challenge for myself.”

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First, Underwood calculated how many calories he needed to eat to create a deficit. He used MyFitnessPal to track his daily diet, which was mostly plants and eggs.

Chris Anderson grew up eating large portions of pizza, Chinese take-out, and ice cream. Eventually, a sedentary lifestyle made it difficult for him to maintain his weight. By 31, Anderson weighed 224 pounds.

“I’ve had waiters in restaurants come up to me and ask how I got in the shape I am in, ” he said.

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Mike Lee decided to lose weight after his father died in 2005. It took him five years to commit to a healthier lifestyle, butt he eventually went from 30 percent body fat to 12 percent. He started working out and changed his diet to include more home-cooked meals.

Lee followed a high-protein diet and is now a loyal meal prepper. He also lifted weights and did cardio five days a week. Now he competes in weightlifting competitions and marathons.

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Pickleball Helped This Guy Drop 70 Pounds How This Guy Lost 16 Percent of His Body Fat This Guy Gained 20 Pounds of Muscle in 21 Weeks This 57-Year-Old Is in the Best Shape of His LifeThe 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. 

Palmer was always “the fat kid” growing up. In middle school, he had trouble fitting into roller coasters, airplanes, and even cars. 

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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.

“I vividly remember explaining to my friend how to use the bench press properly and I had one of those lightbulb moments, ” he recalls. 

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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.”

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. 

(For a great protein powder that tastes good in shakes but isn’t loaded with sugar, check out the Organic Whey Protein from the

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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. 

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. 

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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. 

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. 

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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 alcohol. He kept an eye on portion sizes. And he started filling his plate with protein and vegetables. 

In less than a year, Devic was down to 198 pounds. Now he feels an energy, drive, and confidence he never thought was possible. He no longer feels shy and anxious in his own skin.

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After serving in the military, Grant landed a security job that involved spending a lot of time parked in a chair. The pounds started piling up. 

In 2015, he went to a checkup with a new doctor. He stepped on the scale and weighed in at 295 pounds, which classified him as obese. He was also on the cusp of high blood pressure, so his doctor loaded him up on meds.

And as a stay-at-home dad, he squeezed in mini workouts whenever he could by knocking out a few pullups on the monkey bars at the playground or throwing one of his three kids on his back as he did pushups. 

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He dropped down to 183 pounds and 13 percent body fat. Now his energy levels are through the roof, he can keep up with his kids, and even though he’s 36, he feels like he’s in his early 20s again.

So when he came home from