Mark Johnson, 38, managed a whopping seven stone weight loss off his 23 stone heavy frame after feeling ashamed by his holiday photos.
Before and after pictures show his transformation from fat to fit – including getting rid of belly fat after losing a foot from his waistline.
The impressive slimmer from Watford, who works in customer services, began a diet plan and exercise in order to trim now to his present size of 16 stone 2lbs.
He said the moment he knew he needed to take action was during a holiday in Mexico in 2012.
“I wouldn’t really take my top off on holiday because I was self-conscious.
“I jumped into the pool whilst on holiday and swam to the other side as part of a drinking game run by holiday reps out there.
“My friend filmed it – when I saw the video I was shocked.
“I was massive and looked like I could hardly run to jump, let alone swim!”
He started by giving up his fast food diet: “It was fry-ups, McDonald’s, pizza, fish and chips – that’s not to mention ice cream, big bags of crisps and biscuits on top of that.”
However, disaster struck when Mark’s marriage broke down in 2013, preventing him from losing any weight despite regular running and rugby.
“I’d pile everything back on that I lost over the weekend – my backs and knees would ache for days.”
He finally gained motivation by following an online programme: LDN Muscle’s online training guide.
“Deciding to invest in the LDN Muscle Cutting Guide is the best thing I’ve ever done!” he said.
“I started using it in 2015 and it’s really helped me to grasp a better understanding of how to follow a training plan and achieve a balanced diet.”
Mark now has a 34 inch waist, and eats a diet plan of poached eggs on toast with avocado for breakfast, following by chicken and rice with vegetables for lunch.
He mostly eats homemade food for dinner, but occasionally indulges in pizza in moderation.
He has also found love with girlfriend, which helped to motivate him.
“I met Nicola at the end of 2015 and we pushed each other and supported each other in and out of the gym,” he said.
Weight loss can be tricky, but a diet plan devised by scientists claims that one tip can help dieters shed the pounds.
Researchers claims that those looking to lose weight need to ensure they reduce their fat intake.
An article published in Medicine & Science in Sports & Exercise recommended making sure less than a third of your diet is fat.
Scientists wrote: “It appears that reducing dietary fat intake to less than 30 per cent of total energy intake may facilitate weight loss by reducing total energy intake.”
