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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Man Runs Every Day For 30 Days and This is What It Did to His Body

Transform your body and mind with this 30-day running challenge.

Jesse_James_West16

Running seems simple enough - just put one foot in front of the other and keep going. Yet most of us struggle to make it a consistent habit. Jesse James West, a fitness enthusiast with 5 million YouTube subscribers, decided to test his limits by signing up for a marathon with just 30 days to prepare. His journey from barely running three miles to completing a marathon offers insights for anyone looking to transform their fitness routine.


The First Steps: Reality Hits Hard

West started his journey with the confidence of a beginner. "I feel like you just run and you just don't stop and I should be fine," he says in the video. Reality quickly set in during his first run. "I'm already cramping. Why does it feel like I can't breathe?" His struggles mirror what many experience when starting a running routine – the shock of discovering just how challenging it can be.

RELATED: This Is Exactly How to Lose Body Fat This Year

Early Lessons: Equipment Matters

The initial days brought painful revelations about proper equipment. After struggling with severe blisters, West discovered a crucial mistake. "Turns out my shoes are drastically too small. This isn't 11. This is what I've been wearing and apparently I am a 12," he learned during a professional fitting. This simple change made a significant difference in his training comfort.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

The Physical Challenge

Maintaining his bodybuilding routine while running daily created unique challenges. West committed to both disciplines, noting, "Even though we are running every single day and that is literally a workout on its own, I promise myself that I will always hit my workouts regardless of how I'm feeling." His body began showing visible changes, becoming leaner while maintaining muscle mass.

Breaking Through Mental Barriers

By the second week, mental fatigue set in. "I expected this commitment to positively affect my mental health, but the opposite started to take place," West admits. "I'm overworked, tired. I'm doing everything I can to stay positive, but I feel like there's sometimes in life where it's just hard to be positive." This raw honesty about the mental struggle resonates with anyone who's undertaken a challenging fitness goal.

The Transformation Begins

As the challenge progressed, West's relationship with running evolved dramatically. "Running is turning into a meditation even though it's so tiring. There's some sort of inner peace of just running and not thinking about anything but going forward," he shares. His body adapted, too. "Running does not wreck your physique. It'll just make you burn so many more calories that you get shredded by mistake," he observed, noting visible changes in his physique.

Preparing for Race Day

Training intensified as marathon day approached. During his longest training run, West reflected, "It's so crazy. We started this challenge barely being able to complete three miles. We have a week until the marathon, and I'm finishing 10 miles right now." This milestone showed how quickly the body can adapt with consistent training.

RELATED:25 Health Mistakes This Ex-College Athlete Made in Her 20s "So You Don't Have To"

The Marathon: Proving It's Possible

Despite starting 14 minutes late on race day, West approached the marathon with determination. "30 days ago, I could barely run three miles without cramping, feeling horrible, and almost passing out. Today, we're about to conquer 26.2," he declared. During the race, he discovered deeper truths about perseverance. "Running is sort of like a metaphor for life. The harder you run, the farther you run, the more pain you are going to endure. But the more things you are going to accomplish."

Beyond the Physical Transformation

The challenge's impact went beyond physical changes. "By doing hard things and putting yourself in these situations, you can prove to yourself that you are worth it without anyone else's opinion," West reflects. His unexpected first-place finish in his age group proved that dedication and consistent effort can lead to extraordinary results, even for beginners.

The journey from non-runner to marathon finisher in 30 days demonstrates that with proper dedication and consistent effort, remarkable transformations are possible. Whether you're contemplating your first mile or dreaming of a marathon, West's experience shows that the biggest limits we face are often the ones we place on ourselves. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

More For You

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Running seems simple enough - just put one foot in front of the other and keep going. Yet most of us struggle to make it a consistent habit. Jesse James West, a fitness enthusiast with 5 million YouTube subscribers, decided to test his limits by signing up for a marathon with just 30 days to prepare. His journey from barely running three miles to completing a marathon offers insights for anyone looking to transform their fitness routine.


The First Steps: Reality Hits Hard

West started his journey with the confidence of a beginner. "I feel like you just run and you just don't stop and I should be fine," he says in the video. Reality quickly set in during his first run. "I'm already cramping. Why does it feel like I can't breathe?" His struggles mirror what many experience when starting a running routine – the shock of discovering just how challenging it can be.

RELATED: This Is Exactly How to Lose Body Fat This Year

Early Lessons: Equipment Matters

The initial days brought painful revelations about proper equipment. After struggling with severe blisters, West discovered a crucial mistake. "Turns out my shoes are drastically too small. This isn't 11. This is what I've been wearing and apparently I am a 12," he learned during a professional fitting. This simple change made a significant difference in his training comfort.

RELATED: 15 Quick Ways to Lose Body Fat Percentage in a Week

The Physical Challenge

Maintaining his bodybuilding routine while running daily created unique challenges. West committed to both disciplines, noting, "Even though we are running every single day and that is literally a workout on its own, I promise myself that I will always hit my workouts regardless of how I'm feeling." His body began showing visible changes, becoming leaner while maintaining muscle mass.

Breaking Through Mental Barriers

By the second week, mental fatigue set in. "I expected this commitment to positively affect my mental health, but the opposite started to take place," West admits. "I'm overworked, tired. I'm doing everything I can to stay positive, but I feel like there's sometimes in life where it's just hard to be positive." This raw honesty about the mental struggle resonates with anyone who's undertaken a challenging fitness goal.

The Transformation Begins

As the challenge progressed, West's relationship with running evolved dramatically. "Running is turning into a meditation even though it's so tiring. There's some sort of inner peace of just running and not thinking about anything but going forward," he shares. His body adapted, too. "Running does not wreck your physique. It'll just make you burn so many more calories that you get shredded by mistake," he observed, noting visible changes in his physique.

Preparing for Race Day

Training intensified as marathon day approached. During his longest training run, West reflected, "It's so crazy. We started this challenge barely being able to complete three miles. We have a week until the marathon, and I'm finishing 10 miles right now." This milestone showed how quickly the body can adapt with consistent training.

RELATED:25 Health Mistakes This Ex-College Athlete Made in Her 20s "So You Don't Have To"

The Marathon: Proving It's Possible

Despite starting 14 minutes late on race day, West approached the marathon with determination. "30 days ago, I could barely run three miles without cramping, feeling horrible, and almost passing out. Today, we're about to conquer 26.2," he declared. During the race, he discovered deeper truths about perseverance. "Running is sort of like a metaphor for life. The harder you run, the farther you run, the more pain you are going to endure. But the more things you are going to accomplish."

Beyond the Physical Transformation

The challenge's impact went beyond physical changes. "By doing hard things and putting yourself in these situations, you can prove to yourself that you are worth it without anyone else's opinion," West reflects. His unexpected first-place finish in his age group proved that dedication and consistent effort can lead to extraordinary results, even for beginners.

The journey from non-runner to marathon finisher in 30 days demonstrates that with proper dedication and consistent effort, remarkable transformations are possible. Whether you're contemplating your first mile or dreaming of a marathon, West's experience shows that the biggest limits we face are often the ones we place on ourselves. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose 50 pounds in just over two months? Drew Escarcega, Founder of Photobooth101 and the YouTuber behind Hustle With Drew, lost a whopping 50 pounds in 75. How did he do it? According to the influencer and entrepreneur, he lost weight fast on the 75 Hard Challenge. “I'm gonna talk about my experience doing the 75 hard challenge and exactly why you should do it too,” he says at the start of the clip.


What Is 75 Hard?

He starts by breaking down what 75 Hard is. “It's basically a challenge where you have to do these things I'm about to mention every single day for 75 days. And if you miss one, you have to go back to day one.

Follow a Strict Diet, No Cheating

Stop Drinking Alcohol. Refuse Glass Of Whisky. Say NoShutterstock

The first thing you have to stick to is you have to follow a diet. There's also no cheat meals or no alcohol whatsoever,” he says. “So I really wanted to do this challenge because I wanted to force myself to start eating better basically.”

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Do 2, 45-Minute Workouts Per Day

Man in fitness wear exercising near Manhattan. Healthy exercises. Active senior man is fitness exercising outdoor. Exercising after retirement. Senior man training legs muscles doing lunges exercise.Shutterstock

Next, “You have to do two 45-minute workouts each and every day,” he says. “And one of those workouts must be outside. It doesn't matter if it's raining or snowing. There's an earthquake zombie apocalypse. You have to do one of those workouts outside.”

Take Progress Photos Daily

Woman photographer with dslr camera taking pictures outdoor. Mixed race girl with photo camera outdoor. Home hobby, lifestyle, travel, people conceptShutterstock

The next step is to take a progress picture every single day. Progress photos help you stay motivated and serve as photographic evidence your body is changing.

Drink a Gallon of Water Daily

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

You have to drink one gallon of water each day. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

RELATED: This Plan Is How to Lose 5 Percent Body Fat In 2 Weeks

Read 10 Pages of a Book Daily

Woman with cup of beverage reading book at table, closeupShutterstock

You have to read ten pages of a book every single day, no exception,” he says, adding that he “honestly really wanted to start reading more books.”

He Did the Challenge with a Group of Friends

Silhouette of happy success positive teamwork hold hands up as business successful, business victory & celebrate achievement. Accomplish people merger & acquisitions concept.Shutterstock

He explains that he did the challenge with 8 of his friends. “We just all kind of made a pact that we'd do this together, start together, finish together, and it worked out great.”

He Struggled on Day One

Fat man sitting on stairs after jogging, no faith in himself, insecuritiesShutterstock

On the first day, he struggled to do the workouts. “When I took my first progress photo, I couldn't believe how big my stomach was. Like I really feel that I was, it looked like I was pregnant. It looks like I was ready to have twins, maybe triplets. I just really wasn't happy with the way I looked. And that actually gave me some motivation,” he says.

RELATED: I Lost 45 Pounds and Got Rid of Stomach Fat by Cutting Out These 6 Foods

Week One Was Hard, But He Noticed a Difference Fast

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He admits that the first week he “started off slow,” sticking to more gentle workouts, like walking, and ramping up to more strenuous ones as the week progressed. “Around day five, I could see some difference. I had dropped a few pounds. I felt a lot better,” he says. His sleep was also better, and he felt more hydrated.

After a Couple Weeks, He “Started Feeling Really Good”

Fat man with a big belly worries about his body. Men are more likely to Clog arteries, Man at risk for diabetes, Belly Fat. Close-up part of the bodyShutterstock

“A couple weeks in, I started feeling really good. I mean, better than I have felt in years. Like I felt amazing,” he says. He could see a huge difference between day one and 15 of his photos.

One Month in and There Was a Huge Difference

back view fat asian girl exercising By walking to burn fat and jogging slowly, fat woman walks for exercise in a natural park.Shutterstock

“One month in, you could definitely start seeing my pregnant-looking stomach slimming down a little bit,” he says. People also started telling him he looked great, which had a “snowball effect,” he says. “It made me start really, really going harder on my workouts because once you start hearing compliments, people are telling you that, you know, hey, your hard work looks like it's paying off. You basically can't turn back at that point.”

His Body Started Hurting Around Day 45

Fat man suffers dying from heat. Lazy, obese overweight young guy lies on bed, suffering from summer abnormal warmth, feels tired, unpleasant discomfort sensations in body, high blood pressure.Shutterstock

“About 45 days into the challenge, my body started to really, really hurt. I could really feel my knees and the joints around my legs. I started to feel some pain but started taking some fish oil and some vitamins, and within a few days, like all those pains went away,” he says. He also started stretching.

RELATED:This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

He Was Looking “Great” at Day 60

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After 60 days, all of his friend group was “looking great,” and by day 75, he was “excited to finish” and so happy with the results. “I noticed that my skin had completely changed. I think it was the water and constantly taking two showers a day because of these workouts,” he says.

“I know it's gonna sound corny, but this challenge has changed my life,” he says. “The bar's been set. Like I know how much I can do physically, and it really has shown me that the physical stuff and being accountable every day, not just to myself but also to my friends that join me in this challenge.”

After, He Incorporated Some of the Healthy Habits Into His Life to Lose More Weight

Young man standing with his arms raised high in triumph under white cloudy sky with plenty of copy space.Shutterstock

After the challenge, he still had 50 pounds more to use. While he didn’t follow the exact same structure, he incorporated a lot of healthy habits into her life. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Do you want to lose weight fast? Fasting may be able to help with that. However, before you get started, understand there are several methods you can try. Brendan Jones, a YouTuber, and one-half of Goal Guys, a channel devoted to fitness and productivity, tries out various diet and exercise methods and reports back on his findings. In a recent viral video, he explains alternate fasting, revealing exactly how it helped him lose 10 pounds of body fat and 14 pounds overall in 30 days.


He Starts By Getting a Full Body Scan

Hand of a medical technician operating the bone densitometer while his patient is lying on the bed.Shutterstock

He started by explaining that he got a full body DEXA scan “to measure my lean body mass percentage of body fat and a number of other things I probably won't understand,” he says. “The reason I got this scan is because I'd like to measure how much body fat I can lose through a science-based fasting regimen.”

Here Is What Alternate Day Fasting Means

“I was doing some research, and I came across two really interesting studies on something I'd never heard of before called alternate-day fasting. And it's exactly what it sounds like,” he continues. “You can eat as much as you like within a 12-hour window on day one and then abstain from eating the remaining 36 hours until you complete day two. Repeat these steps over and over until your fast is complete.”

Studies Found It Was More Effective for Fat Loss Compared to Calorie Restricted Diets

Young scientists conducting research investigations in a medical laboratory, a researcher in the foreground is using a microscopeShutterstock

“In both studies, subjects who did alternate day fasting saw greater fat loss compared to control groups who did traditional calorie-restricted diets, and subjects who were already in decent health also saw improvements in their overall cardiac health. Neither study found any negative side effects, but do call for additional studies. And, of course, you should consult a doctor before taking on any fast that lasts longer than 24 hours,” he continued.

He Created a 30-Day Plan

Lose 10 PoundsShutterstock

“My goal this month is to give alternate day fasting a try for 30 days and then get a follow-up scan to see if it had any positive effects on my fat loss. And contrast that with any perhaps negative consequences in reduction of muscle mass or any other changes to my overall health. That is, of course, assuming I make it in the next 30 days,” he says.

First, He Puts Away Food in His Kitchen

Open fridge full of fresh fruits and vegetables, vegetarian food healthy food background, greenery, organic nutrition, health care, dieting concept.Shutterstock

Before he gets started, he sets himself up for success. “I start by putting away any food that's displayed inside my kitchen. So there are no visual cues to remind me to eat as a safety precaution,” he says.

He Also Looks Out for Malnourishment Signs

Man loses consciousness and falls down due to dizziness and disturbance of the vestibular apparatus. Severe headache and migraine. Concept of helping people suffering from migraines and dizzinessShutterstock

He also looks out for health signs. “I'm gonna be watching for trouble signs like fatigue, dizziness, or headaches, which could indicate malnourishment,” he says.

He Weighs Himself Every 7 Days

Male,Weight,Scales,,Weight,,Diet,Shutterstock

He also recommends regular weigh-ins. “I'll be monitoring my weight every seven days to make sure I'm not dropping pounds at an alarming pace,” he says.

He Keeps Himself “Occupied” to Make It Through Day One

To do list. Notebook and coffee cup on black background.Shutterstock

“My next step is to make it through day one without breaking. So I've written out an ambitious to-do list to keep myself occupied, hopefully leaving less time to think about how hungry I'm getting,” he says.

Eating Enough Protein Is Key

selection food sources of protein. healthy diet eating concept. close upShutterstock

His eating hours are 7 to 7. “It's really important I'm getting the most out of each meal. So I'm starting today with a breakfast of scrambled eggs and tofu for a high source of protein, and I'm going to be serving that on multigrain toast with a side of brown bean,” he says.

RELATED:20 Superfoods for People Over 50

He Meal Preps

Woman cutting chicken fillet in kitchen, closeupShutterstock

After breakfast, he meal preps a quinoa salad with broccoli and sweet potato, “so I have a healthy source of carbs, protein, and vitamins for my second and fourth meals today,” he says. “On days that I can eat, I want to push myself as hard as I can with these workouts because I expect on fasting days I won't have the energy to do nearly as much.”

He Starts Exercising on Day 3

Man,Running,In,The,Track.,Fit,Male,Fitness,Runner,Jogging

He also starts exercising. “When day three arrives, I'm able to get a short run and work out first thing in the morning while my body still feels full from the previous day's eating.”

He Lost 5 Pounds in One Week

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

One week in, and “so far things are going pretty well,” he says. “I have lost five pounds, which I know is mostly water weight at this point,” he adds. “I usually get my worst hunger cravings between six to 8:00 PM, but by that point, I'm on the home stretch, and I know food is coming in the morning, so I usually have that knowledge just to persevere, drink some water, drink some tea, and keep going.”

RELATED: The Ultimate Guide to Getting Fit as a Pear Body Type

He Says That He Has a “Significant Boost in Mental Energy” on Fasting Days

Smart watch, hand and man or runner outdoor for morning cardio, exercise and training for marathon or race. Male athlete, wristwatch or stopwatch to track progress for workout or wellness and health.Shutterstock

“Another thing I've noticed on fasting days is a significant boost in mental energy,” he says. “Even though I'm less physically active on days I'm not eating, I find I'm able to stay alert and concentrate well into the evening despite cutting my coffee, drinking down by more than half. And I don't want to guess the reasons why so many studies have found positive benefits from fasting that go beyond just fat loss.”

He Believes Obesity Is Due to “Frequency, “ Portion Sizes, Added Sugars and Fats

man with overweight. symbolic photo for beer belly, unsuccessful dieting and eating the wrong foods. Weight loss concept. Tight shirt.Shutterstock

“When you look at the frequency of our meals, along with the portion sizes and added sugars and fats we've come to expect as part of our diet, it's no surprise so many people in North America struggle with weight. At least that's what I'm telling myself because, according to my DEXA scan, I'm obese. According to the American Council on Exercise, anything above 25% body fat for men is considered obese. My score came in at 27%, and I got the scan during a time when I was ranked 30 to 40 kilometers a week, and I stayed consistent with the gym,” he continued.

He Attributes His Fat Due to “Overindulgence in Unhappy Snacking”

Emotional eating, mental disorder, depression, loneliness, stress. Lonely woman eating sweets and watching tv late in the night. Nerve foodShutterstock

He added that he holds the majority of fat in his hips and waist, “a little bit around the shoulders and arms and a little bit on the inside of my legs,” he says. “All of this, I think, is caused by a lack of portion control in my diet and an overindulgence in unhappy snacking.”

He Recommends Interval Training

,Workout.,Athletic,African,American,Guy,Doing,Deep,Squats,Shutterstock

Exercise helps maximize fat loss. He recommends interval training. “You have moments where you're doing quick bouts of work, and then you have a rest period, which just gives your body some time to recover, and then you go back in again. And that helps with your energy level, and it's not going to tire you out as much on the days that you're fasting,” he says.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

Here Are the Exercises He Does

Legs on treadmill.physical therapyShutterstock

“When I finally get back to the gym, I want to pay specific attention to my abs, lower back, and obliques,” he says. This is to “build muscle in the areas that are high in fat.” However, “I'm still maintaining the exercises I do for the rest of my body as well,” he says. He also does cardio.

He Loses 14 Pounds in 30 Days

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue backgroundShutterstock

“When it's time for my second body scan. I've lost 14 pounds in 30 days, but the question I still want to answer is, how much of that weight loss was fat? Nine and a half pounds. I lost nine and a half pounds of fat with this routine and cut my percentage of body fat down by 4% in four weeks with the majority of those losses coming from waist and trunk region,” he says.

He Says It Was Easier Than Restricting Calories

Nutrition facts on whey protein products. nutrition labels and ingredients as well as the contents of the productShutterstock

“Perhaps the only disappointment from these results was the almost three pounds of lean mass I also lost, which is pretty consistent with what I would've expected from a calorie-restricted diet,” he says. “So it doesn't look like alternate-day fasting is a magic bullet for preserving muscle mass at the same time you're trying to burn fat. But in my opinion, anyway, trying to stay consistent with a fasting regimen was much easier than staying consistent with a calorie-restricted or crash diet that involved constantly monitoring your portions and making sure you stay below a daily target.”

It Gave Him the Freedom to Enjoy Cheat Meals

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

“I found this routine not only decreased my appetite over time, but it also still allowed me the freedom to enjoy a pizza or popcorn on occasion without compromising my progress,” he says. “The one exception to this dietary freedom, though, is with the first meal you eat at the end of a fast period for that meal, it's really important that you're eating some complex carbs that take time for your body to break down and convert into glucose. Things like whole grains, black beans, sweet potato, or quinoa are all great. If you start your day with white bread and a lot of fruit, those foods will quickly break down into sugar and prevent your body from burning fat. So that first meal is really important.”

RELATED:I Got in the Best Shape of My Life at 50 With Just 5 Simple Habits

He Is Going to Incorporate Fasting Into His Routine

Skip breakfast concept with no symbol and clock on plateShutterstock

“Based on just my own experience, I found fasting to be a really valuable tool that I honestly wish I'd started using a lot earlier in life. But going forward, I am going to look into a less extreme fasting regimen, probably something closer to intermittent fasting or even just modifying my fast days so they include some form of eating something like rice cakes and a protein shake or a black bean burrito with sweet potato and broccoli,” he says. “Either way, after getting my DEXA scan, I know I have more work to do, and I'm gonna continue utilizing fasting to help as I go forward.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Alek Korab
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

You don’t need to spend a lot of money on a fancy gym membership or a personal trainer if you want to get into shape and lose weight. According to one weight loss warrior, all you really need is a pair of good walking shoes. Carlo, a home assistant expert and social media influencer, lost a whopping 50 pounds in 8 months with the help of daily walks. In a viral video he explains exactly how he did it. “I lost around 50 pounds basically walking an hour every day. I decided to make a video showing the progress so I could look back at it and keep myself both motivated and accountable,” he writes in the caption.


He Wants to Help Inspire Others with His Story

Carlo explains that he took a break from social media, “a step back and I started focusing on my health. I was about 250 pounds at the beginning of this year. And I've always enjoyed watching these transformation videos of people who, you know, they've done things, they've done some weight loss. I find it very inspiring. So I've had some success with my journey. So I thought I'd make this video just to add my voice to the mix out there,” he says.

He Tipped the Scales at 250

Check your body shape with white weight scales, top view.Shutterstock

He explains that he started his weight loss journey in January, 2020, tipping the scales at 250 pounds. “This was by far the highest I've been. I've always struggled with weight loss. I've definitely lost some weight here and there. It's always been like, sort of attached to something else. So the kids had sports, and maybe during their practices, I would walk and I would begin to lose some weight. I'd find some success, but when the season ended and the practices stopped, I would stop and the weight would come back.

He Set a Goal to Walk 3 Miles Every Day

Person walking to Freedom ConceptShutterstock

“This time around, I decided to do walking again. So I definitely wanted my journey to be something that I could do for the long haul. Something that I could sustain, just keep moving the whole time. So I tried to walk every single day, three miles. It was basically the goal I had,” he says.

He Was Inspired by Someone Who Did a 5K Daily

Underwater,Reflection,Silhouette,Of,A,Girl,Walking,On,The,SeashoreShutterstock

He says that he was “inspired” by someone he saw on Twitter “who was doing a 5K every day for a hundred days,” he says. “I said, you know what, I'm gonna try to do this. I'm gonna try to walk, not really run, but just walk 5K every day for a hundred days and see where it gets me.”

It Took Him an Hour to Walk 3 Miles or 7,000 Steps

Smart watch woman using smartwatch touching button and touchscreen on active sports activity or morning jogging during beach sunrise or sunset. Closeup of hands and wrist with smart watch screen.Shutterstock

He explains that some days he walks at a slower pace, especially when he doesn’t feel like walking. “I don't wanna do this, but I'm gonna get it done. So even if you just walk at a slow pace, it's better than not doing it at all.” He ends up walking three miles in an hour, or 7,000 steps.

It Wasn’t “Too Taxing” On His Body

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“It was something that wasn't too taxing on my body. I did it every single day, getting to about 115 straight days.” He says the weight loss started, and “progressively came down every day.”

He Started Working Out with a Trainer

Female,Personal,Trainer,Lift,Dumbells,weights,gym,workout, weightsShutterstock

He also started working out with a personal trainer and strength coach. “I wanted to walk, but I also wanted to do some strength and try to up my metabolism, up the muscle growth, in addition to cardio, just to lose weight,” he says. He learned how to do body weight exercises, like pushups, sit-ups, “just normal calisthenic things.” However, “the anchor to everything was the walking.”

He Walks No Matter What

Handsome businessman is walking at the airportShutterstock

He reiterates that even when he gets home late, he makes sure to walk. “I'm gonna put that time in. I'm gonna trust that process, and I'm gonna just keep working at this.”

He Also Logged His Food

New Delhi, India 4 September 2023:- My fitness pal app on iphone used to calculate caloriesShutterstock

Walking also helped him with his eating. “If you walk every day, then maybe you snack a little less. I was logging all my food.” He says that the daily habit helped him “stay on that right path.”

He Lost 55 Pounds in 7 Months

Male athlete measuring Body Composition with ScaleShutterstock

Over 7 months he went from 250 down to 195, losing “a good 55 pounds with maybe one to two days a week of strength training, and then seven days a week of walking, just walking every single day.”

After 8 Months, His Weight Stabilized at 205

A happy man is relaxing on green grass with squint eyes and raised up to sky arms at sunny summer day at park background. Concept of wellbeing and healthy lifestyle

Now his weight has stabilized at 205. “It's a good 50 pound loss for me, which is great. My energy is super high. My cardiovascular is a lot better. I can run more. I've started jump roping. That's a new thing that I've added to my workout routine.”

He Hopes His Story Will Help Others

“I just wanted to share this story with others. I'm just a normal dude. I'm 47, so creeping up on 50, just trying to get back in shape, trying to change the chemistry of my body, the composition of my body to lead a healthier lifestyle, which I think is good for everyone.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

FACT CHECKED BY Christopher Roback
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Are you sick and tired of your weight yo-yoing? Scott Sampson, 60, the YouTuber behind the account Becoming Superhuman, struggled with his weight for most of his life, losing pounds and then putting them – and then some – back on again. It wasn’t until he figured out the secret equation to weight loss that he achieved long-term success. “I lost 120 pounds, from 307 to 187 pounds in a 12-month period of time from July 2022 to July 2023,” he exclusively tells Body Network. Here is everything you need to know about his weight loss journey.


Scott Sampson Struggled with Being Overweight and Obese Almost All His Life

Scott Sampson Becoming Super HumanCopyright Scott Sampson

Sampson, who lives in Tyler, Texas, struggled with being overweight “and then obese” for almost his entire adulthood. “Each year, I would gain 20-30 pounds, try a diet, and lose 10-15 pounds. As I approached 300 pounds, I became more serious about my weight and managed to lose 30-40 pounds, but inevitably fell back into unhealthy eating habits of overeating and eating unhealthy food, leading to regaining the weight, often plus some. This cycle of losing and gaining continued for 20-25 years. I would lose 20, 30, or 40 pounds, and then I would gain most of it back. Over and over and over again,” he explains to Body Network.

He Hit His Breaking Point in 2019

Scott Sampson Becoming Super HumanCopyright Scott Sampson

In 2019, he experienced a pivotal moment when my dad passed away from a heart attack at 73. “Taking care of my mom, who was 74, disabled, and facing serious health issues like diabetes, hypertension, and severe CV, made me realize I was on a similar path, and it was going to be fast approaching. I was pre-diabetic and marginally hypertensive, and I decided to take control of my health and that if there was anything I could do to avoid being in poor health as I aged, I was going to do it,” he says.

He Shifted His Focus From Losing Weight to Becoming Healthy

Scott Sampson Becoming Super HumanCopyright Scott Sampson

“For the first time, my focus shifted from just losing weight to becoming healthy. I dove into YouTube content about metabolic health, learning about insulin resistance and the harmful effects of ultra-processed foods. Understanding the dangers of these foods helped me commit to a whole-food, low-carb lifestyle. Recognizing my struggles with food addiction, I created a ‘do not eat’ list, allowing me to stick with my new eating habits,” he says, “what most people would consider a keto or ketogenic diet. I didn’t count any macros, but I also knew I was not consuming enough carbs to count.” He also didn’t add in a lot of additional fat as a lot of traditional keto purists advocate, “because I knew my body was carrying around all the fat that I needed to fuel my body. I didn’t go low fat. I just didn’t increase my fat intake and didn’t have to count my fat macros. In hindsight, I probably should have done a better job of making sure I was getting enough protein as I was actively trying to lose weight. It wasn’t until I was in a maintenance phase that I began to prioritize my protein intake,” he says.

He Cleaned Up His Diet and Started Intermittent Fasting

Scott Sampson Becoming Super HumanCopyright Scott Sampson

“Throughout the weight loss phase of my health journey, I ate primarily cruciferous vegetables, berries, cheese, and proteins (eggs, beef, chicken, pork, fish). By eating a whole food, low-carb diet, combined with Intermittent Fasting, I was able to lose 100 pounds without any exercise,” he says, revealing that he started fasting about one month into the diet. “At first, two meals a day with no snacks in about a 6-7 hour eating window, and then I later transitioned to one meal a day (OMAD). I completely avoided ultra-processed foods, seed oils, refined grains, and fast foods,” he says.

RELATED:I Got Into the Best Shape of My Life and “Rocking” at 51 With This Top Workout

He Did a Water Fast Once a Month

Scott Sampson Becoming Super HumanCopyright Scott Sampson

“In addition, about once a month, I would do a 3-5 day water fast. For me, this was more about health than weight loss, and I learned that these extended fasts have incredible health benefits. Your body recycles damaged and abnormal cells. You produce additional human growth hormone. Your body produces additional stem cells. Your gut microbiome rests and resets. It’s also beneficial for your DNA and mitochondria,” he explains.

He Added Walking Into His Routine

Scott Sampson Becoming Super HumanCopyright Scott Sampson

“I did begin to introduce exercise into my routine and was able to lose an additional 20 pounds while building some lean muscle mass,” he says. “Walking is my primary form of exercise. Once I established a routine of daily walks, I noticed increased energy and mental clarity. Walking is sustainable for most people, offering tremendous health benefits. I recommend aiming for 30-40 minutes of walking each day, ideally after meals, as it’s easy to start at your own pace. Walking is also one of the easiest things for someone who is very overweight (like I was), and they can start at their own pace and improve as they drop weight,” he says. “I also incorporated bodyweight exercises like push-ups, air squats, and planks, along with some dumbbell workouts.”

It Is Now His Lifestyle

Scott Sampson Becoming Super HumanCopyright Scott Sampson

“Even a year after losing 120 pounds, I continue to eat a whole food, low carb diet, continue to eat one or two meals a day, and continue to consume YouTube content on health and wellness. This is a new lifestyle for me. After I had lost about 100 pounds, I had a friend ask me when I was going to stop dieting. I explained to them that we all diet all the time and that my new diet was something I was going to do for the rest of my life.”

Here Is What He Eats in a Day

Scott Sampson Becoming Super HumanCopyright Scott Sampson

Here is what he eats in a day during the maintenance stage. “My diet resembles a ‘carnivore adjacent’ approach. Typically, I consume 3-4 eggs, 12-24 ounces of protein (usually beef), an avocado, and a handful of strawberries. I also include chicken, pork, and fish a few times a week,” he says.

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He Also Hydrates

Scott Sampson Becoming Super HumanCopyright Scott Sampson

He also has a “strict” hydration routine. “I start my day with 6-8 ounces of water mixed with electrolytes, followed by about 15 ounces of coffee with cream or milk. By mid-morning, I drink 40 ounces of black iced tea, then another 40 ounces of green iced tea in the afternoon, finishing with 30-40 ounces of water later in the day.”

Sleep Is Also Key, He Says

Scott Sampson Becoming Super HumanCopyright Scott Sampson

Sleep is also a priority. “I aim for at least 7 to 8 hours of quality sleep. Good sleep is crucial for overall health and effective weight loss, and it’s often overlooked,” he says.

His Message? “Mindset Is Everything”

Scott Sampson Becoming Super HumanCopyright Scott Sampson

What is his message for people out there who are struggling to get in shape? “Mindset is everything,” he says. “You need the desire to change and the determination to learn what it takes. I’ve been where you are, that I struggled for years and years, and I found success through a whole food diet. Processed foods are detrimental to our health; recognizing them as harmful can make it easier to stop consuming them. The idea of “everything in moderation” often leads to failure for those who struggle to moderate. If I can do this, anyone can—there’s nothing special about me. I simply learned the impact of certain foods on my body and decided to eliminate them. You can too!”

He Started His YouTube Channel to Help Others

Scott Sampson Becoming Super HumanCopyright Scott Sampson

“I started my YouTube channel because I feel like I have something to offer. I want to share what I’ve learned about gaining control of my health and how it’s impacted my life. I believe I come from a different standpoint than most people on social media talking about weight loss. I named my YouTube channel Becoming Superhuman because sometimes that’s how I feel now that I’ve regained my health. Super basically just means ‘over and above,’ higher in quantity, quality, or degree than ‘more than,’ and taking control of our health in the way that I’ve been able to do so, is more than most people these days. I have a message to share that’s positive, that’s possible, and so many people don’t realize how much better they can make their lives. They feel trapped, and I want to help them take their first steps to Becoming Superhuman,” he explains.

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He Has “Transformed” His Life

Scott Sampson Becoming Super HumanCopyright Scott Sampson

“Losing over 100 pounds has transformed my life in ways I never thought possible. I’ve ditched the daily medications for joint pain and body aches, and I no longer suffer from frequent acid reflux or digestive issues. It’s been years since I’ve had a cold or a sinus infection. With newfound energy and mental clarity, I finally care about my appearance and feel confident in my own skin. At 60 years old, I’m more excited about the future than ever before.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nikki Madoch Nikki Gets Fit
I Lost 70 Pounds and Beat Binge Eating With These 6 Steps
Copyright nikkigets_fit/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Starting a weight loss journey can feel overwhelming and intimidating. We often focus on the wrong things and set ourselves up for disappointment. Nikki Madoch (@NikkiGetsFit) knows this all too well. As a self-described "nutrition athlete" with ASM CPT and CNC certifications, Nikki has shared her experience losing an impressive 70 pounds on the Weight Watchers program. Her insights might just be the perspective shift you need to make your own journey more successful and sustainable.

The Right Motivation Makes All the Difference

Most people start losing weight to look better, but that's rarely enough to stick with it long-term. "For so long, I just wanted to look better, have a flat stomach, and look like other people. That was all it was," Nikki admits in her post. She found out that feeling better physically became what truly kept her going, not how she looked, which completely changed her approach and results.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Health Benefits Show Up Quickly

The physical improvements from healthier eating can pop up much faster than you might think. "After just one week, I could not believe how much better I felt," Nikki says. She noticed huge differences in her energy and overall well-being after cutting out fast food and focusing on portion control and foods that actually nourished her body.

Feeling Good Trumps Looking Good

Lasting weight loss comes from caring more about how your body feels than how it looks. "What keeps me going is how good I feel when I take care of myself, eat healthy, nourish myself, drink enough water, get enough sleep, and exercise," Nikki points out. While looking better in clothes feels nice, it's the improved quality of life that really drives her to keep making healthy choices.

Body Image Issues Can Actually Increase

Surprisingly, losing weight doesn't magically fix body image issues and might even create new ones. "I didn't know that I would have more body dysmorphia as I lost weight," Nikki confesses. She caught herself becoming more critical and self-conscious about specific body parts during her journey than she had been at her heaviest weight.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

The Mental Game Gets Tougher

Weight loss demands as much mental strength as physical discipline, especially as you make progress. "It was a whole new mental game that I had to work through," Nikki says about dealing with increased body scrutiny. Learning to shift her focus back to health and strength rather than picking apart her physical imperfections became crucial for her continued success.

Don't Be Afraid to Use All Your Resources

If you're following a structured program, take full advantage of all the flexibility it offers. "I was too scared to use my weeklies," Nikki talks about her initial approach to Weight Watchers points. She later discovered that using all her allotted weekly points actually helped her lose more weight rather than slowing her down.

Strategic Indulgence Works Best

How you use extra calories or points matters more than whether you use them. "What worked best for me was using my weeklies on different snacks that I like—protein bars, nuts, peanut butter spread," Nikki shares. She found that spreading out enjoyable foods throughout the week worked better than saving everything for one big cheat meal.

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Variety Prevents Burnout

Eating the same healthy foods over and over leads to boredom and eventually giving up. "It is very easy to get burned out of things, and it's very important to switch things up," Nikki warns. She learned to keep introducing new recipes, ingredients, and meal ideas to keep her plan interesting and something she could stick with.

Try One New Thing Weekly

Small changes make a big difference in keeping meals from getting boring. "Just trying to add a new recipe each week, just a simple recipe, so that I'm trying something new," Nikki suggests. This approach keeps meals exciting without becoming overwhelming or taking too much time.

The Scale Doesn't Tell the Whole Story

Weight is just one measurement and often a misleading one, especially when building muscle. "Weight and the number on the scale is not everything," Nikki insists. She weighs 190 pounds at 6 feet tall and feels healthier now than when she weighed less but had less muscle.

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Progress Photos Tell a Better Story

Visual proof of body changes can be more motivating than scale numbers. "I'm actually really happy that I did start taking progress pictures from the start," Nikki mentions. These photos helped her see that she looked smaller at a higher weight due to muscle gain, proving that the scale wasn't telling her the full story of her success.

Embrace Multiple Ways to Measure Success

Relying only on weight can lead to frustration, especially during plateaus. "Having different ways to not focus so much on the scale to see your progress is so important," Nikki talks about. She figured out how to judge her progress through how clothes fit, strength gains, and overall wellbeing rather than obsessing over a specific number.

Final Word

Nikki's journey shows that lasting weight loss comes from focusing on health, enjoyment, and sustainable habits rather than just appearance or numbers on a scale. By shifting your perspective on motivation, measurements, and what truly matters, you can create a healthier relationship with food and your body that lasts far beyond reaching your goal weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Mateo Ruperti lifting_with_mateo
Copyright lifting_with_mateo/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you frustrated with all the one-size-fits-all fat loss methods that don’t seem to work for you? One expert claims there are a handful of easy and effective methods you can choose from to lose weight. Mateo Ruperti is a fat loss coach who uses his LWM Blueprint to help “busy people lose 20 lbs in 90 days.” In a new post, he reveals five methods that you can use to drop weight fast. “How to lose body fat in 3 months,” he writes.

Method 1

His first method involves a lot of coffee and water. “Drink a lot of water, so your tummy will be filled with water and you won’t have urges to eat,” he says. Drink black coffee: Caffeine will give you energy and will manipulate your brain into thinking you are not hungry. Use this when having cravings.”

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Method 2

The second method involves exercise and a calorie deficit. “Be in a slight calorie deficit of 200-300 calories. Use high dense food to make you feel like you are full without eating so many calories,” he says. Also, do cardio. “Walk about 10,000 to 15,000 steps everyday. Walking is the best form of cardio to burn calories.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

Method 3

The third method is following the 30-30-30 Rule. “Do 30 minutes of cardio after 30 minutes of waking up and then eat 30 grams of protein. This is one the fastest ways to burn fat!” he claims.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Method 4

His final method? “Eat foods that are rich in protein,” he says, revealing the following recommendations:

  • Egg whites
  • Chicken
  • Beef
  • Broccoli.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Bonus Tips

He also offers some bonus tips

  • Stop drinking ALCOHOL
  • No soda, Starbucks etc.
  • Count your calories precisely for at least 6 days a week.
  • Sleep 7-8 hours a day for better rest and recovery.

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

HAMILTON, CANADA - JUNE 29, 2017 Costco Wholesale storefront in Hamilton, Ontario, Canada. Costco operates a chain of membership warehouses, carrying merchandise at lower prices.
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Costco is known for selling some of the most delicious but calorie-heavy items, including pizza dripping with cheese and toppings, substantial hot dogs, and larger-than-life muffins. However, it is also an excellent resource for anyone on a diet or trying to lose weight. Health experts, trainers, and influencers share their go-to weight loss finds at the warehouse daily. Here are the 8 best Costco foods for losing weight that shoppers just discovered.

Wild Caught Salmon

,Salmon,Fish,Fillets, protein, food, dinner​Amp Up Your Protein IntakeShutterstock

Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends stocking up on wild-caught salmon, either frozen or fresh, at Costco. “Wild-caught salmon is rich in Omega-3s for heart and brain health,” she told our sister site, Eat This, Not That!. “These healthy fats are essential as we age, helping to reduce inflammation and support cognitive function. Costco offers a variety of wild-caught salmon options that can be baked, grilled, or pan-seared for easy, nutritious meals.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Fairlife Nutrition Plan Chocolate Protein Shake

container,Fairlife, milk,grocery, store.food,shopping,supermarket​Fairlife: The High-Protein Milk Game-ChangerShutterstock

I, and lots of influencers and fitness pros, are obsessed with Fairlife Nutrition Plan Chocolate Protein Shakes. TikToker Ali Olson, who has lost 105 pounds, recently shared a post showing the protein-packed milk in a video detailing her daily diet. Collingwood is also a big fan of Fairlife milk products. “It is delicious and also has a higher protein content than ‘regular’ milk due to how they process the milk,” she says. “It is good for post-workout, on your cereal, in a smoothie, or just a glass with dinner.”

Organic Meat

Medium,Rare,Ribeye,Steak,,Herbs,Grass,Fed, Beefed,meat​Grass-Fed Beef: The Satisfaction SolutionShutterstock

Costco is an excellent resource for organic meat. “Would I rather eat grass-fed, organic meat all the time? Sure, but I’m not a gazillionaire. That’s why I tend to stock up on beef (usually steaks and chuck roast) as well as chicken (organic if I can find it) while I’m there,” writesRuth Soukup, a midlife health and mindset coach, in an Instagram post.

Kevin’s Natural Foods Cilantro Lime Chicken

Holly Hillyer lost 45 pounds and swears that Kevin’s Natural Foods Cilantro Lime Chicken is a must-buy. “Throw this over a bed of cauliflower rice for a quick meal,” she suggests about the paleo-friendly and ultra-clean meals that are easy to prepare and found in the refrigerator section of the warehouse.

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Yasso Cookies n’ Cream Greek Yogurt Bars

Yasso Greek Yogurt Bars are a dessert that offers some health benefits. My daughter prefers Yasso Cookies n’ Cream Greek Yogurt Bars over traditional ice cream bars – and they cost a fraction of the price compared to Whole Foods or Target. Each bar is just 90 calories and offers 5 grams of protein.

Poppi Prebiotic Soda

IRVINE, CALIFORNIA - 6 SEPT 2024: Three cans of Poppi Prebiotic Soda on a bed of ice.

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There’s a reason Pepsi purchased Poppi Prebiotic Soda for nearly 2 billion dollars. The soda isn’t just delicious, the apple cider vinegar and gut-boosting beverage offers health benefits, including improved digestion. I always pick up a box of these on a trip to the warehouse.

Mush Overnight Oats

Los Angeles, California, United States - 08-16-2023: A view of a hand holding a package of Mush Oats, on display at a local grocery store.

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Don’t have time to make overnight oats from scratch? Keep a box of Mush Overnight Oats in your fridge. The individually packaged and portioned overnight oats are great for a quick but nutritious breakfast.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Tru Grill Grilled Chicken Strips

Grilled or roasted chicken breast, whole and sliced on a wooden serving plate​Greek Chicken BowlShutterstock

Keep pre-cooked, lean proteins on hand for easy and nutritious dinners that will fill you up. Hillyer also recommends Tru Grill precooked Grilled Chicken Strips. “Heat and top a salad for an easy protein with dinner. My kids also love these just dipped in ketchup,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.