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Man Loses 78 Pounds in 5 Years and Shares His Journey Online

A Reddit user documents his weight loss journey from 221lbs to 143lbs over 5 years through diet, exercise and body carving. Read on to find out how he accomplished his goals.

Article by Madeleine Smith

A picture of a 5'7" male showing a weight loss from 221 pounds to 143 pounds. A respectable loss of 78 pounds.
M/25/5’7” [221 lbs > 143 lbs = 78 lbs] (5 years) I lost pretty much all of the weight in the first year, I spent the last four carving out a physique I could be happy with. Still in progress but I’m proud of how far I’ve come.
Originally posted on /r/progresspics


A Reddit user, Effective_Rub9189, has shared his incredible 5-year weight loss journey, and it's captured the attention of many. Formerly weighing in at 221lbs, he achieved an impressive weight loss of 78lbs, bringing him down to a healthy weight of 143lbs.

His Journey and What Worked for Him

Effective_Rub9189 says that he lost the majority of the weight in the first year through consistently making healthy food choices and getting enough sleep. Afterward, he focused on carving out a physique that he could be proud of, and he honed his exercise routine.

Encouragement for Others to Achieve Their Goals

Other Reddit users congratulated Effective_Rub9189 on his incredible feat, with one user saying the transformation was 'exceptional'. Others wanted to know how he achieved such fantastic results. Effective_Rub9189 encouraged slow and steady weight loss, emphasizing that consistency is key.

Improved Confidence and Overall Health

Effective_Rub9189 also notes that his weight loss journey wasn't only about physical results. He says that his transformation gave him a newfound sense of self-confidence, and his overall health improved significantly. This transformation helped him in countless ways and provided him with significant health benefits.


Effective_Rub9189's weight loss journey is an excellent example of how it takes time to achieve sustainable results. He patiently worked hard to transform his body through diet, exercise, and habit changes. By sharing his experience, he hopes to inspire others to attempt and achieve their goals.

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Madeleine Smith

Content Lead at

Madeleine is passionate about empowering individuals with the information and tools they need to transform their bodies and lives.