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Patrick Mahomes' "Natural Dad Bod" Must be Seen to Be Believed

Embrace your body.

FACT CHECKED BY Christopher Roback
Patrick Mahomes - arrives at the 2019 SHAQ FUN HOUSE on February 1st, 2019 in Atlanta Georgia USA
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FACT CHECKED BY Christopher Roback

Is Patrick Mahomes an inspiration to ‘dad bods’ everywhere? The Kansas City Chiefs quarterback caused a sensation after a shirtless locker room photo went viral, inspiring the NFL star to poke fun at himself. “Yoooo why they have to do me like that!?!?!? 🤣🤣🤣 #DadBodSZN,” he wrote on X (formerly Twitter). “Like I got kids!” But is having a dad bod really that bad? We talked to celebrity personal trainer Kollins Ezekh about what (besides kids) causes "dad bods," and if it’s possible to be healthy and still rock the bod. Read on to find out more!


Breaking Down the Dad Bod

So what exactly is a dad bod? “A ‘dad bod’ refers to a body shape particular to men that is relatively fit but neither lean nor heavily muscled,” Ezekh says. “It suggests a body that might have been in better shape in the past but has gained some fat, particularly around the midsection. This physique doesn’t display the toned and sculpted look that comes from rigorous bodybuilding or intense fitness routines. Instead, it’s a more relaxed, approachable appearance that implies a balance between working out and enjoying a few indulgent meals or drinks.”

Related: Fitness Guru Whitney Simmons Reveals 6 Secrets to Her Flat Tummy

Where Did This Dad Bod Come From?

fat business man holding beer mug and hamburgerShutterstock

So what exactly causes a ‘dad bod’? How did this look even come to be associated with men of a certain age and appearance? Ezekh breaks it down:

“The development of a ‘dad bod’ can result from various factors, including but not limited to:

  • Reduced metabolism: As men age, their metabolism naturally slows down, making it easier to gain weight, especially if their dietary and exercise habits remain unchanged.
  • Changes in lifestyle: Becoming a father or taking on more responsibilities can lead to less time for exercise and more quick, less-nutritious meal options.
  • Decreased muscle mass: Muscle mass naturally decreases with age unless actively maintained through resistance training and adequate protein intake.
  • Hormonal changes: Testosterone levels gradually decline with age, affecting muscle mass and fat distribution.”

Is a Dad Bod Unhealthy?

Young african-american man is exercising on the bridge in the city. He is doing push-ups.Shutterstock

Rocking a ‘dad bod’ is not necessarily an indicator of poor health, Ezekh explains. “It’s possible to have a body that doesn’t meet the stereotypical standards of fitness yet still maintain good cardiovascular health, strength, and endurance. Health should be measured by more than just appearance; it’s important to consider factors like blood pressure, cholesterol levels, blood sugar levels, and overall physical and mental well-being. Athletes like Mahomes may have a physique that falls into the ‘dad bod’ category but still possess exceptional agility, stamina, and physical capacity due to their rigorous training and nutrition plans.”

How To Ditch the Dad Bod

Training muscles and doing physical weight loss exercise to get fit. Funny chubby man having fitness workout at home. Happy fat guy in retro sportswear squatting standing on sports mat in living-roomShutterstock

If you have a ‘dad bod’ and want to get rid of it, Ezekh has some great advice:

“Improving or altering a ‘dad bod’ depends on one’s goals; whether they aim for weight loss, increased muscle mass, or both. Here are some strategies:

  • Regular exercise: Incorporate a mix of cardiovascular exercises (like running, cycling, swimming) and strength training (weights, resistance bands, bodyweight exercises) to burn fat and build muscle.
  • Nutrition: Focus on a balanced diet rich in vegetables, fruits, lean proteins, whole grains, and healthy fats. Reducing processed foods, sugary beverages, and excessive alcohol can also help.
  • Consistency and patience: Body transformation takes time and requires consistent effort. Setting realistic goals and gradually working towards them can lead to sustainable changes.
  • Sleep and stress management: Adequate sleep and effective stress management are crucial for overall health and can impact weight and body composition.”

Related: What to Eat in a Day for Fat Loss, Says Fitness Coach Who Lost 30 Pounds in 3 Months

Save the Dad Bod!

A man sitting on the bench and looking at the seaShutterstock

The bottom line? Living a healthy lifestyle with good nutrition, sleep, and regular exercise is more important than appearance. “For someone like Mahomes, maintaining his ‘dad bod’ while ensuring peak performance likely involves a carefully balanced regimen that supports both his health and athletic requirements,” Ezekh says.

💪🔥Body Booster: Don’t judge health by looks alone. Consider vital signs like blood pressure and cholesterol. Remember, even a ‘dad bod’ can be fit and agile with the right training and diet. So, focus on your overall well-being, not just your appearance.

More For You

Patrick Mahomes - arrives at the 2019 SHAQ FUN HOUSE on February 1st, 2019 in Atlanta Georgia USA
Shutterstock
FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Is Patrick Mahomes an inspiration to ‘dad bods’ everywhere? The Kansas City Chiefs quarterback caused a sensation after a shirtless locker room photo went viral, inspiring the NFL star to poke fun at himself. “Yoooo why they have to do me like that!?!?!? 🤣🤣🤣 #DadBodSZN,” he wrote on X (formerly Twitter). “Like I got kids!” But is having a dad bod really that bad? We talked to celebrity personal trainer Kollins Ezekh about what (besides kids) causes "dad bods," and if it’s possible to be healthy and still rock the bod. Read on to find out more!


Breaking Down the Dad Bod

So what exactly is a dad bod? “A ‘dad bod’ refers to a body shape particular to men that is relatively fit but neither lean nor heavily muscled,” Ezekh says. “It suggests a body that might have been in better shape in the past but has gained some fat, particularly around the midsection. This physique doesn’t display the toned and sculpted look that comes from rigorous bodybuilding or intense fitness routines. Instead, it’s a more relaxed, approachable appearance that implies a balance between working out and enjoying a few indulgent meals or drinks.”

Related: Fitness Guru Whitney Simmons Reveals 6 Secrets to Her Flat Tummy

Where Did This Dad Bod Come From?

fat business man holding beer mug and hamburgerShutterstock

So what exactly causes a ‘dad bod’? How did this look even come to be associated with men of a certain age and appearance? Ezekh breaks it down:

“The development of a ‘dad bod’ can result from various factors, including but not limited to:

  • Reduced metabolism: As men age, their metabolism naturally slows down, making it easier to gain weight, especially if their dietary and exercise habits remain unchanged.
  • Changes in lifestyle: Becoming a father or taking on more responsibilities can lead to less time for exercise and more quick, less-nutritious meal options.
  • Decreased muscle mass: Muscle mass naturally decreases with age unless actively maintained through resistance training and adequate protein intake.
  • Hormonal changes: Testosterone levels gradually decline with age, affecting muscle mass and fat distribution.”

Is a Dad Bod Unhealthy?

Young african-american man is exercising on the bridge in the city. He is doing push-ups.Shutterstock

Rocking a ‘dad bod’ is not necessarily an indicator of poor health, Ezekh explains. “It’s possible to have a body that doesn’t meet the stereotypical standards of fitness yet still maintain good cardiovascular health, strength, and endurance. Health should be measured by more than just appearance; it’s important to consider factors like blood pressure, cholesterol levels, blood sugar levels, and overall physical and mental well-being. Athletes like Mahomes may have a physique that falls into the ‘dad bod’ category but still possess exceptional agility, stamina, and physical capacity due to their rigorous training and nutrition plans.”

How To Ditch the Dad Bod

Training muscles and doing physical weight loss exercise to get fit. Funny chubby man having fitness workout at home. Happy fat guy in retro sportswear squatting standing on sports mat in living-roomShutterstock

If you have a ‘dad bod’ and want to get rid of it, Ezekh has some great advice:

“Improving or altering a ‘dad bod’ depends on one’s goals; whether they aim for weight loss, increased muscle mass, or both. Here are some strategies:

  • Regular exercise: Incorporate a mix of cardiovascular exercises (like running, cycling, swimming) and strength training (weights, resistance bands, bodyweight exercises) to burn fat and build muscle.
  • Nutrition: Focus on a balanced diet rich in vegetables, fruits, lean proteins, whole grains, and healthy fats. Reducing processed foods, sugary beverages, and excessive alcohol can also help.
  • Consistency and patience: Body transformation takes time and requires consistent effort. Setting realistic goals and gradually working towards them can lead to sustainable changes.
  • Sleep and stress management: Adequate sleep and effective stress management are crucial for overall health and can impact weight and body composition.”

Related: What to Eat in a Day for Fat Loss, Says Fitness Coach Who Lost 30 Pounds in 3 Months

Save the Dad Bod!

A man sitting on the bench and looking at the seaShutterstock

The bottom line? Living a healthy lifestyle with good nutrition, sleep, and regular exercise is more important than appearance. “For someone like Mahomes, maintaining his ‘dad bod’ while ensuring peak performance likely involves a carefully balanced regimen that supports both his health and athletic requirements,” Ezekh says.

💪🔥Body Booster: Don’t judge health by looks alone. Consider vital signs like blood pressure and cholesterol. Remember, even a ‘dad bod’ can be fit and agile with the right training and diet. So, focus on your overall well-being, not just your appearance.

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.

Are you trying to lean out and add some muscle to your physique? One of the biggest fitness misconceptions is that lifting weights will make you get “big” instead of lean – and fitness trainer and influencer Kelsey Wells is here to bust the myths surrounding “lean muscle” and weightlifting. In a new social media post the expert discusses the muscle growing concept with her over-3 million followers and reveals the secret to getting in shape.


There Is “No Such Thing” As Lean Muscle

Kelsey_Wells3kelseywells/Instagram

According to Wells, there is a major misconception about muscles. “First of all— There is no such thing as “lean muscle.” All muscle is lean,” she writes in the post.

People Use to the Term to Describe Having Visible Muscle with a Lower Body Fat Percentage

Kelsey_Wells2kelseywells/Instagram

“Usually when ‘growing lean muscle’ is marketed to you, it’s to sell you the aesthetic of not being ‘too bulky or manly’ (🙄🙄🙄 I’ve been called this or heard this more than I can count) and/or having visible muscle, with a lower body fat percentage,” she continues.

Getting “Big” Takes A LOT of Work

Kelsey_Wells4kelseywells/Instagram

“Listen. Growing A LOT of muscle mass takes A LOT of INTENTIONAL work-focused training and nutrition and eating in a caloric surplus— for an extended period of time! YEARS if doing so naturally and healthily,” she says.

RELATED: 7 Spices That Boost Metabolism and Cut Fat

You Won’t “Accidentally” Grow “Crazy Big Muscles”

Brutal fitness blond with a muscular, straining biceps and abdominal muscles in the gym, part of the fitness body. Sports and fitness - concept of healthy lifestyle. Fitness woman in the gym.Shutterstock

“And to all those who have that goal and focus and achieve it!? 😍💪⚡️ beautiful feminine superwomen. If that’s not the vibe for you personally? You don’t need to stress aka you will not ‘accidentally’ grow crazy big muscles,” she continues.

The More Muscle You Build, the More Calories You Will Burn

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

“My main point?? LIFTING WEIGHTS helps you build muscle, and the more muscle mass your body has, the higher your TDEE (total daily energy expenditure). Therefore the more calories your body is burning even at rest! This (accompanied with eating adequate protein) is how you (over time!!!) shift your body composition to that ‘lean muscle’ people talk about,” Wells says.

Whatever You Do, Make Sure It Is “Healthy and Sustainable”

Close up of woman back with flexing her muscles in sweat on skin after workout. Female bodybuilder with perfect bicepsShutterstock

“I am ALL about helping women understand that fitness is SO MUCH MORE than aesthetic goals— and that changing something about your physique should only be a goal if it is gone about in HEALTHY and SUSTAINABLE ways, and with a HEALTHY MINDSET! Never from a place of lack or not-enough-ness,” she says.

RELATED: 7 Morning Routines That Help Shed Weight Quickly

Don’t Believe Everything You Hear

Brutal athletic woman pumping up muscles with dumbbellsShutterstock

“But I am ALSO all about helping LIFT STIGMAS surrounding women and weight training! And empowering them to GET IN THE GYM! And pick up some weights. There are SOOO many benefits, inside and out,” she concludes.

💪🔥Body Booster: Don’t be afraid of lifting heavy weights. You aren’t going to “accidentally” bulk up.

Artur_Sousa4
Artur Sousa
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.

It happens to the best of us. One day, you wake up and look in the mirror, and can barely recognize the body in the reflection. However, just because you are out of shape doesn’t mean you have to stay that way. Artur Sousa is living, breathing proof that making a few simple lifestyle changes and hitting the gym can help you achieve all of your body goals. In a new interview with Body Network, the 35-year-old who lost 17 pounds in two years, tells his body transformation story, revealing everything he did to go from flabby to fit.


Artur Was in “A Very Dark Place” and Gained “A Lot of Weight”

A man sitting on the bench and looking at the seaShutterstock

Artur explains that he “was in a very dark place” after selling his company against his will. “I gained a lot of weight and was depressed,” he says. At 5’7”, he topped the scales at 190 pounds.

He Realized He Had Let Himself Go

Artur_Sousa5Artur Sousa

“After visiting my country, Brazil, I saw a video of myself dancing with my sister and realized how much I had let go. Upon coming back home I decided to take care of myself in all forms – therapy, medications and going back to the gym,” he continues.

He Went From 190 to 173, Gaining Lean Muscle Mass

Legs of men standing on scales weight. Concept of health and weight loss.Shutterstock

After two years of putting the work in, he is down to 173 pounds. “But most importantly I have a lot more lean mass than fat and that has helped in my self esteem and the perception of myself,” he says.

His Goal Was to Transform His Body Through Weight Lifting

Artur_Sousa2Artur Sousa

He explains that his goal wasn’t to lose weight. And, the transformation “happened over 2 years of consistently working out for muscle gain,” he says. “I didn't work out to lose weight, but rather to transform my body through weight lifting.”

These Are His Go-To Exercises

Leg burning exercise, using new EMS technology. A young attractive man in EMS clothes in the gym doing squats with his arms outstretched. Electrical muscle stimulation, strong movementShutterstock

Artur reveals that he has a few go-to exercises, including shoulder presses, deadlifts, squats, push-ups, and bench presses. “In the case of squats and deadlifts, there are very large group of muscles involved in those exercises. It also helps take away back pain by increasing blood flow to the area and increasing muscle support,” he says. “As for shoulder presses, push-ups and benching I enjoy the progression on those exercises over time and a clear sight of the muscles growing there.”

He Toned His Whole Body

Artur_Sousa3Artur Sousa

In the process he has toned his abdomen, shoulder, arms, and legs. “I am most proud of my arms and shoulders, as well as my belly that is looking better than ever. Last time it was this flat was nearly 20 years ago,” he maintains.

Diet is a Challenge

Close up of women with measuring scoop of whey protein and shaker bottle, preparing protein shake.Shutterstock

Diet “is one of my hardest challenges,” he confesses. “I mostly forget to eat during the day. I try to ensure I am taking a couple protein shakes, at least. At dinner time I tend to get in a bit of carbs and protein.”

He Fills His Plate with Veggie

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.Shutterstock

Artur hasn’t limited any foods from his diet, and instead focuses on eating lots of veggies. “I try to be much more mindful of sugars, but I haven't cut out anything,” he says. “My journey has been more about feeling good about myself and working around my mental health. The body results have been consequential to that journey as working out has become critical to my emotional and mental resilience.”

He Takes Supplements and Drinks Protein Shakes

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

He also supplements. “Creatine is the only thing I use, aside from protein shakes to ensure my protein intake,” he says.

Accountability

Weightlifter clapping hands and preparing for workout at a gym. Focus on dustShutterstock

As for any tricks or habits to stay motivated, accountability is key, he says. “My friends at the gym help me be accountable, to ensure that I go there consistently.”

Routine

athlete in the gym with dumbbells. High quality photoShutterstock

Routine is also a crucial part of the equation. “For 2 years I have been going to the gym at the same time and the same days every week,” he says. “That helps ingrain the habit as part of your day.”

He Challenges Himself

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

He also makes sure to challenge himself. “Those days that you don't want to go to the gym, they come and they are annoying and often. Force yourself to go, despite what your brain might be trying to tell you,” he says.

Cardio Is Not the Key to Getting in Shape

Barbel weights in gymShutterstock

One myth he has debunked is that cardio is the main way of losing weight. “Weightlifting is a lot more impactful overtime than cardio.

Strength Is His Biggest Accomplishment

Happy,Fitness,People,couple,Beach,,Sunset,Muscles,ocean,sea,sun,celebrateShutterstock

Strength is Artur’s number one accomplishment. “I can play with my kids all day long, I can carry them, I can do projects around the house with a lot less effort because my body has been getting stronger over time. The #1 tip is consistency. I don't love going to the gym, but I know I have to go no matter what and have been 4 times a week – for almost 2 years,” he says.

It’s All a Process

23rd day of the month. Hand writing text TRAINING and drawing a line on calendar date. Health. Sport. Healthy lifestyle. Day of the year concept.Shutterstock

Artur understands that his journey isn’t linear. “My progress is not a straight line; it goes up and down, and I try to remind myself that it is part of the process,” he says.

His Trainer Is His Fitspiration

Artur’s fitspiration is his trainer, Duke Reddoch. “Our sessions become a lot more holistic than just the exercise and we built a friendship that brings support and encouragement to each other. He has become one of my inspirations. “As cheesy as it may sound, my therapist reacted one day to me saying ‘I'd die for my kids,’ by saying: ‘Cool, but would you live for them?’ and that has changed my perception of caring for myself, completely.”

Be Patient

Artur_Sousa1Artur Sousa

“Progress is not linear,” Artur says. “If you are starting so you can look hot in a couple of weeks, you won't be sticking to it. See your fitness journey as a comprehensive change, it is about your body - sure - but even more so about your mind, your resiliency and your consistency. The changes in your body will come in due time.”

Here Is Who He Follows on Social Media

Artur follows a bunch of people on social media. “Most of the inspirational profiles I follow are around your mental health, fitness-wise I like a few of my peers from the gym,” he says. One of them is his trainer Duke Reddoch. He also follows Zachary Kang and fitness trainer Colleen.

One of His Favorite Quotes

SAN ANTONIO, TEXAS - MARCH 10, 1979: Muhammad Ali signs autographs for fans at the San Antonio International Airport.Shutterstock

His favorite motivational quote when it comes to fitness? “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion,” from Muhammad Ali.

Another Quote He Loves

LOS ANGELES - OCT 13: Joe Manganiello arrives at the Puma Social Club LA Launch Event at Puma Social Club LA Launch Event on October 13, 2010 in W. Los Angeles, CAShutterstock

“You’re going to have to let it hurt. Let it suck. The harder you work, the better you will look. Your appearance isn’t parallel to how heavy you lift, it’s parallel to how hard you work,” is another one of his go-to quotes, courtesy of Joe Mangianello. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nik_Kumar1
Nik Kumar
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.

Embarking on a weight loss journey can be frustrating and often feel overwhelming. Luckily, there are so many weight loss warriors who can help motivate and inspire, including Nik Kumar, a Yale-educated online fitness coach and Chief Exercise Officer of Desi Grit. 43-year-old who lives in New York City used data, tech, and AI to get himself and his client's six-pack results, and also dropped 32 pounds in 8 months.


He Gained Weight After Tearing His ACL

Man having a pain in his kneeShutterstock

Kumar started at 202 lbs and is now at 170 lbs - 32 lbs lost over 8 months. At 5' 11'', this is a significant transformation. Kumar explains that his struggles started when he tore his ACL skiing, then had surgery, which didn't go so well. "With two screws in my left knee, and a crappy ACL repair, I was in a lot of pain and didn't hit the gym for a year," he says.

He Decided to Make a Change

Nik_Kumar2Nik Kumar

“After gaining a good amount of weight, I didn’t like what I saw in the mirror,” Kumar continues. “So, I decided to make a change.”

He Started Small, Then Amped It Up

People running in machine treadmill at fitness gymShutterstock

His fitness journey started small. “I started hitting the gym, doing low weights and going slow on the treadmill for 20 mins,” he explains. “After regaining a bit of strength and a bit of confidence, I started amping everything up and started tracking my nutrition. Then I started seeing big changes in my body!”

These Are His Favorite Exercises

Barbell deadlift hands, strong fitness and power of black woman, athlete and bodybuilder in gym, sports workout and exercise. Closeup floor start, healthy muscle training and heavy challenge liftingShutterstock

With his workouts he toned his whole body, “but I’m most proud of my abs and my back,” he says. His top 5 exercises?

  • Clappy Push-Ups
  • Incline Chest Press
  • Overhead Shoulder Press
  • Clappy Pull-Ups
  • Deadlifts

“The clappy push-ups and clappy pull-ups are great workouts and just look cool,” he says. “The other exercises are multi-joint compound movements that are great for building muscle.”

Here Is What He Eats

Whey,Protein,powder,Scoop.,Sports,Nutrition.Shutterstock

He follows a Keto-slash-Paleo diet, “which means low carb, high protein, and medium/high-fat small meals, five times per day,” he says. He has also eliminated mostly processed foods and stuff that is high in sugar and carbs – including cake, ice cream, chocolate, bagels, pasta, white bread. As for supplements, he takes multivitamins and drinks protein powder.

You Can Achieve Six-Pack Abs Too

Nik_Kumar3Nik Kumar

Kumar has also personally busted one of the myths he formerly believed in. “I thought getting a six-pack was about having really good genetics. Now I know that is totally not true,” he says. However, it takes work, like tracking his nutrition, exercise, and habit goals via his app because “whatever gets measured, can be improved,” he says.

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

His Advice: Just Do It

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

💪🔥Body Booster: His advice for someone just starting their fitness journey? “Just start… And go for consistency rather than perfection,” he says. He also recommends planning both your workouts and your meals, and “if your trainer doesn’t have a six-pack, then fire ‘em!” he says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

John_Johnson3
Copyright John Johnson
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.

Losing weight can feel like a daunting task. One way to make it easier is learning about how other people did it. John Johnson is a weight loss warrior who dropped over 190 pounds by making some simple lifestyle changes. In a new interview with Body Network, the August, Georgia man explains exactly how he did it.


He Always “Hoped to Be an Average Size”

John_Johnson2Copyright John Johnson

“I’ve always hoped to be an average or normal size. Admittedly, in my mind’s eye, I’ve never really been sure what that looked like – but I wanted to go on a journey where I could try and make my physical self reflect who I saw in my head,” John tells us about what motivated him to get started on his health journey.

He Has Lost Almost 200 Pounds

John_Johnson1Copyright John Johnson

John, 6’3’’ and 42 years old, “was just a little over 450 pounds” when he first started my weight journey. “But at this point, I’m sitting right at 259 pounds,” he says. “I lost nearly 200 pounds over the course of the last couple of years.”

He Focused on Training His Back and Torso

Fit people standing at barbells before exercise. Horizontal indoors shotShutterstock

As part of his exercise routine, he focused on toning his back and torso the most, “the midsection of my body, essentially – as that’s where I’ve historically carried the majority of my body weight,” he explains. “That’s not to say that I didn’t focus on toning other areas as well, but they are where I lent the lion’s share of my effort.”

He’s Also Proud of His Legs

Portrait Of Athletic Black Man Making Bulgarian Split Squat Exercise At Gym, Motivated Young African American Male Training On Leg Muscles At Modern Sport Club, Enjoying Bodybuilding, Side ViewShutterstock

“I’m proud of what I’ve done to get control of my midsection, but I’ve always been proud of my legs, too. They’re naturally strong, and I’ve often been told I have nice legs, so fine-tuning a part of my body that I already took pride in has really been a confidence booster for me!” he says.

Exercise 1: Lat Pulldowns

John_Johnson5Copyright John Johnson

His top five exercises start with lat pulldowns. “This exercise was key to strengthening my back and building definition in my neck and shoulder while pulling the fat from that area of my body. It’s an exercise that’s really forced a change in my physical appearance,” he says.

Exercise 2: Bench Press Machine

Motivated middle aged man having workout on chest press machine in gym, pushing weight while sitting on bench, building up arms and torso musclesShutterstock

Next, he did a lot of work on the bench press machine. “As I’ve mentioned, building muscle mass in my torso has been a focal point for me, and the bench press machine has been a core component in making that happen. I recently reached a new personal best with the machine, pressing 165 pounds,” she says.

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

Exercise 3: Chest Fly Machine

An anonymous married asian woman does a set of chest flys on a pec deck machine at the gym. Targeting the pectoralis musclesShutterstock

He also does exercises on the chest fly machine. “I’ve really enjoyed using the chest fly machine for both my torso and back muscles. Similar to the previous exercise I shared, it’s helped to tone my midsection and pull the fat from areas of my body where I typically store the majority of it,” he says.

Exercise 4: Russian Twists

,Sporty,Russian,Twists, abs exercises sit up, kettlebell, kettleball, gym, Personal, trainerShutterstock

He also does Russian twists. “These have become a staple in my core routine, working fat out of my sides and strengthening my abdominal area. I’ll often hold a weight out in front of myself while doing these to make things a little more difficult,” he says.

Planks

Man, plank and core exercise in gym, strong muscle gain and bodybuilder challenge or endurance. Male person, workout and fitness or health development, training and athlete for lifting body weightShutterstock

Planks are another go-to exercise. “For the same reason as Russian twists, planks are a primary component of my workout routine. They can be absolute hell to do, but they’re one of the most effective methods for developing your core strength,” he says.

Simple Daily Diet

Man eatsShutterstock

“My daily diet is actually very simple. I start the day out with a bottle of water and a Prime Hydration beverage, along with a Nutri-Grain or protein bar. From there, I keep to a trusted routine, enjoying ready-made meals from Clean Eatz Kitchen for both lunch and dinner. I would absolutely recommend a health food/meal prep brand like Clean Eatz Kitchen to anyone looking to get their weight under control. They make mealtime so simple, and I don’t have to worry myself thinking about nutrient intake, portion size, or the sort,” he says about his diet.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

No Soda

Aluminum,Cans,Of,Soda,Shutterstock

“At this point, the only thing that’s been removed from my diet 100% is soda,” he says. “There are a variety of other things I’ve cut back on by probably about 80%, though. I’ve really adopted the mindset of life with moderation, that removing something from my diet entirely may cause me to become more prone to intense cravings and a possible relapse, which I say from experience. It’s important for your self-control and mental well-being that you allow yourself the occasional treat, a reward every so often, or the journey just becomes much more difficult.”

For the First Time in His Life, He Can Run

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His biggest achievement? “For the first time in my life, I’m able to run. I can do an entire lap around my house, and nothing has ever made me feel so powerful. At 450 pounds, it was a difficult to walk. I had to hold onto things to make sure I was taking proper steps. It’s an accomplishment that proves you never realize how intense the struggle is until you’ve left the struggle behind,” he says.

There Have Been Setbacks

John_Johnson6Copyright John Johnson

He has experienced some setbacks. “Old habits die hard, especially when you’re trying to cut them out completely. My weight loss journey hasn’t followed a linear path. I’ve worked my butt off to shed pounds, only to regain the weight in the near future by succumbing to those same bad habits I’d developed in the past,” he says. “Setbacks are almost unavoidable when you’re starting out. You have to find the people and professionals who can help you understand where you sit on the fitness continuum. You don’t just get to do like everyone else – because your health issues will almost always preclude you.”

He Takes Supplements

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He also takes supplements. “I use Clean Eatz Vanilla Protein Power to make protein shakes for myself, as well as their Superfoodz whole-body support blend every morning. I also use Sports Research Creatine Monohydrate and 5 Star Nutrition’s Anabolic Warfare to boost my performance and help supplement my muscle growth,” he tells us. “At the gym, I use CarniCuts pre-workout to help me sweat more during my exercises.”

How He Measured His Success

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John measured his success in small increments. “In the beginning, I measured by 10-pound increments: every 10 pounds lost was an accomplishment. But I learned that if you focus on weight and your physical appearance, then you tend to burn out and give up because the changes you’re looking for are so slow and indiscernible. Instead, I began looking for those subtle changes – how my clothes fit, new exercises I was capable of doing, etc. I trust the process and trust my trainers to get me across the finish line I’ve set in my mind,” he says.

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

A Nutrition Myth, Debunked

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One fitness or nutrition myth he once believed but now debunks? You have to avoid food you love. “You can still eat everything that you enjoy in this life, so long as you understand what has to be done in order to offset. Your body is an engine, and you’re fueling it through the fluids and foods you consume. If you’re putting bad things in and not trying to burn them off, then you’re going to see poor results. But you can occasionally indulge, so long as you’re willing to put in the work,” he says.

He Reminds Himself of the Small Victories

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“I’ve had a lot of hardship and pitfalls, and there were times in my life when I decided I’d just be fat and happy. But you have to be able to remind yourself of the small victories you’ve already achieved. If you fall off the wagon, you’ve got to dust yourself off and get up. Without failure, there can never be success. Having some kind of internal monologue that reminds you of all that is important for getting past the points where you feel badly about your physical appearance,” suggests John.

Believe in Yourself

John_Johnson4Copyright John Johnson

At the end of the day, believe in yourself, says John. “You have to believe, despite the struggles and the failure and the pain, that when you put your trust in the process, you can achieve anything. Believe and trust in the process, and in yourself, that you’re capable of reaching the goals you’ve set for yourself,” he explains.

Routine Is Key

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“The easiest way to stay motivated is to create a routine, a lifestyle that accounts for healthier practices that begin to become second nature to follow in your daily life. This helps you to avoid days where you don’t feel like doing anything, and even the most minuscule task can seem like a feat of discipline,” he says.

RELATED: We Are 55, and These 15 Fat-Blasting Habits Keep Us in the Best Shape of Our Lives

His Favorite Motivational Quote

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John ends his interview with a motivational quote from Thomas Edison. “Our greatest weakness lies in getting up. The most certain way to succeed is to try just one more time.” And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

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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.

Are you struggling to hit your protein goals? Jarrah Martin is a fitness trainer and social media influencer who educates people about fat loss. In a new social media post, he discusses the importance of protein and how eating eggs every day may not always be the best way to meet your daily goals. “10 foods that pack more protein & fewer calories than three eggs,” he writes. “These are protein powerhouses.”

3 Eggs Don’t Offer Enough Protein

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“Look, eggs aren’t bad for protein—hell, they’re decent—but if you’re ONLY eating 2-3 eggs for protein, you’re falling short. Three eggs give you 18g of protein, but that’s 210 calories… decent, but definitely not enough to hit optimal protein targets,” he writes

You Need to Be in a Calorie Deficit While Consuming Enough Protein

“Now, if you’re trying to lose fat, you need to be in a calorie deficit (eating less than you burn). But here’s the deal, protein is your secret weapon to keep muscle, stay full, and make fat loss easier than you thought,” he continues.

10 Foods with More Protein and Fewer Calories Than 3 Eggs

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Here are 10 foods that give you MORE protein for FEWER calories than just 3 eggs:

  1. Nonfat Greek yogurt (1 cup) – 25g protein, 145 cals
  2. Chicken breast (4 oz, cooked) – 30g protein, 170 cals
  3. Cottage cheese (200g, low-fat) – 25g protein, 145 cals
  4. Canned tuna (4 oz, in water) – 24g protein, 110 cals
  5. Egg whites (250g) – 27g protein, 130 cals
  6. Shrimp (5 oz, cooked) – 29g protein, 150 cals
  7. White fish (5 oz, cooked) – 30g protein, 150 cals
  8. Lean ground turkey (6 oz, 99% lean, cooked) – 38g protein, 180 cals
  9. Pork tenderloin (5 oz, cooked) – 30g protein, 170 cals
  10. Protein powder (1.5 scoops) – 33g protein, 150 cals

You Can Keep Eating Eggs Too

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“Try swapping one of these into your next meal and watch how much easier it is to hit your protein goals,” he says. “And yeah, if you like eggs, keep them in the mix—they’re nutrient-dense, no doubt. But balance your shit the right way.”

The Bottom Line

The bottom line? “If you’re serious about fat loss, focus on high-protein, lower-calorie foods that keep you full, build muscle, and make that fat loss WAY easier,” he says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Grace Macena nutritionwith_grace
Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds
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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.

Ozempic and other GLP-1 drugs have become popular for weight loss. However, according to some health experts, there are foods you can eat that trigger the same appetite-suppressing hormones as the injections. Grace Macena is a social media influencer and “macro focused” nutritionist who promotes sustainable weight loss. In a new post, she reveals some of the foods that can help with weight loss. “10 foods that I eat daily that mimic Ozempic,” she writes.

Ozempic Turns Down Your Appetite

“These medications mimic a natural hormone in your body called GLP-1 (glucagon-like peptide-1) — and here’s why that matters,” she writes in the post. “Basically, they turn down your appetite and help your body use food more efficiently.”

Here Is What These Foods Do

  • They slow down how fast food leaves your stomach (you stay full longer)
  • They help regulate blood sugar after meals
  • They reduce cravings by acting on hunger centers in your brain
  • They improve insulin sensitivity

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

1. Avocados

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Avocados are the first food she eats to mimic the effects of Ozempic. “Healthy fats = steady blood sugar + long-lasting fullness,” she says.

2. Potatoes

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Next up is a surprising starch: potatoes, “boiled or baked,” she says. “High on the satiety index = super filling with fewer calories.”

3. Chia Seeds

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Chia seeds, which are fibrous little seeds that expand when soaked in liquid, are food number three. “Forms a gel in your stomach = makes you feel full fast,” she writes.

4. Eggs

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Eggs, a staple in most healthy diets, are only on her list. “Protein powerhouse that lowers hunger hormones,” she writes.

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

5. Oats

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Oats, especially steel-cut, are another must-eat to mimic Ozempic. “High fiber = blunts blood sugar spikes + keeps you full,” she says.

6. Greek Yogurt

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She is also a fan of Greek yogurt, another food most health experts recommend. “Balances gut health & helps control hunger,” she says.

7. Leafy Greens

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Leafy greens, including kale and spinach, also made the list. “Low cal, high volume = fills you up without the calories,” she says.

8. Meat

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Meat, specifically lean cuts like chicken or beef, is high on her list. “High protein = reduces ghrelin (the hunger hormone) and boosts metabolism,” she says.

9. Salmon

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Up next, salmon. “Omega-3s support insulin health & reduce cravings,” she says about the popular fish.

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

10. Berries

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Last on the list of Ozempic-like foods? Berries. “Fiber + antioxidants = better blood sugar control,” she writes. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Mr America Jason Kozma mramericajasonkozma
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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.

Do you ever wonder what exercises fitness pros do themselves to achieve their award-winning bodies? We have the answer. Body Network asked Mr. America himself, Jason Kozma, a Los Angeles personal trainer, High Performance Personal Training, to spill the beans on his top core exercises for strong abs. Here are seven he swears by.

Hanging Leg Raises

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Why trainers love it: This move targets the lower abs, which are notoriously hard to hit. It also challenges grip and shoulder stability.

How to do it: Hang from a pull-up bar with your arms fully extended. Some gyms have arm loops expressly for this exercise. Keeping your legs straight, raise them until they’re parallel to the ground (or higher for advanced). Slowly lower them down without swinging.

Trainer Tip: Avoid using momentum; go slow for max burn.

Planks (and Variations)

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Why trainers love it: Planks build deep core strength and improve posture by engaging multiple stabilizing muscles.

How to do it: Forearms on the ground, body in a straight line from head to heels. Keep your glutes and core tight—don’t let your hips sag. Hold for 30–60 seconds.

Trainer Tip: Progress to side planks, plank shoulder taps, or plank reaches for added challenge.

Weighted Sit-Ups

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Why trainers love it: Adding resistance helps strengthen and grow your rectus abdominis (the six-pack muscles).

How to do it: Lie on your back with knees bent, holding a weight plate or dumbbell against your chest or extended overhead. Perform a sit-up while keeping control of the weight. Best to find something to anchor your feet or use a sit-up bench.

Trainer Tip: Keep your lower back from arching as you sit up.

Weighted Crunches

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Why trainers love it: A focused, compact move that brings serious burn to the upper abs.

How to do it: Lie on your back, knees bent, weight plate either held behind your head or held at arms length above your face. Crunch upward, lifting shoulder blades off the floor, then lower with control.

Trainer Tip: You can do these on an exercise ball to get a greater range of motion.

Russian Twists (Weighted or Bodyweight)

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Why trainers love it: Excellent for building oblique strength and rotational power.

How to do it: Sit with your knees bent, heels off or lightly touching the floor. Hold a weight and twist side to side, touching the ground on each rep.

Trainer Tip: Keep your chest lifted and back straight to avoid strain.

Dead Bug

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Why trainers love it: Teaches core stability and coordination, great for beginners and advanced lifters alike.

How to do it: Lie on your back, arms extended toward the ceiling, knees bent at 90 degrees. Lower your opposite arm and leg toward the floor without arching your back. Return to start and repeat on the other side.

Trainer Tip: Press your lower back into the floor the entire time.

Ab Wheel Rollouts

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Why trainers love it: One of the most challenging and effective moves for building total core strength and control.

How to do it: Start on your knees with hands gripping the ab wheel. Slowly roll forward, keeping your core tight, until your torso is almost parallel to the floor. Roll back to the starting position.

Trainer Tip: Don’t let your back arch—core tightness is crucial, even if you have to shorten the movement. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster