Belly Off: A Fathers Weight Loss Success Story  

Vitals: Bob Buchanan, 27, Gaithersburg, MD

Occupation: Educational therapist

Height: 6'7"

Time required to reach goal: 1  year

Weight Before: 315

Weight After: 225

Lesson Learned: Keep guilty pleasures to a minimum. "Cheat days" can trigger old habits.

Secret Weapon: Friends and family help you reach a big goal by praising your small steps.

The Gain

As a high-school soccer player, Buchanan thought he'd be immune to packing on the "freshman 15." That only lasted until he entered his Animal House phase. "I spent my time going to frat parties, drinking beer, and eating entire pizzas in one sitting," he says. By summer, Buchanan's semesters of frat-boy bingeing earned him a "freshman 85."

The Change

After graduation, Buchanan married and became a father. But because of his heft, even short periods of roughhousing with his sons left him gasping. "The kids were missing out on dad time," he says. Buchanan decided to slim down, starting with a total diet revamp. He spent 3 months tapering his food intake, then added workouts at the gym. "Changing my diet was 80 percent of my weight loss," he says.

The Lifestyle

Buchanan swapped large servings of high-fat, high-carb ice cream and pizza for smaller portions of lean meats, fish, and vegetables. His wife pitched in, too, turning his diet overhaul into a family project. Now Buchanan logs 10 to 12 miles of running each week and takes full-contact karate classes 3 nights a week. He keeps his activity level high on the weekends by taking long hikes with his wife and three children.

The Reward

Buchanan now coaches high-school soccer and can hang with the players on runs. As a coach, he's instilling in his players the importance of maintaining energizing diets. "I used to feel bad for my wife, having to walk around with a fat guy," Buchanan says. "But now I know I look good."

Bob's Tips

Play ball. Competition--even  pickup games--can kickstart your weight-loss goals. The fitter you are, the more you win.

 

Cook ahead. Busy week? Make a large pot of chicken chili or a batch of turkey burgers and freeze it for later in the week.

 

Ask for help. Make sticking to your diet easier: Convince your family and friends to join in your healthy meal plan.

 

 

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