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4 Year Transformation: From 419 to 230 to 250 Lbs. Here's What Worked!

Read about one Reddit user's weight journey from obese to healthy, along with his tips for overcoming gym anxiety and sticking to an exercise routine.

Article by Madeleine Smith

A before and after photo of a 6'3" male showing a weight cut from 419 pounds to 230 pounds. A total loss of 189 pounds.
A before and after photo of a 6'3" male showing a weight cut from 419 pounds to 230 pounds. A total loss of 189 pounds.
A before and after photo of a 6'3" male showing a weight cut from 419 pounds to 230 pounds. A total loss of 189 pounds.
A before and after photo of a 6'3" male showing a weight cut from 419 pounds to 230 pounds. A total loss of 189 pounds.
A before and after photo of a 6'3" male showing a weight cut from 419 pounds to 230 pounds. A total loss of 189 pounds.
A before and after photo of a 6'3" male showing a weight cut from 419 pounds to 230 pounds. A total loss of 189 pounds.
M/23/6'3 - [419 > 230 > 250] (4 Years) I've gained some weight but I'm back on track.
Originally posted on /r/progresspics

The Weight Loss Journey

At 419 lbs, this Reddit user made the decision to have a lap-band operation. After the surgery, he began to walk around the block and slowly build up his stamina. Eventually, he started weight training and switched to a healthier diet. Within 4 years, he had lost over 180 lbs.

Overcoming Gym Anxiety

At first, the Reddit user thought that people were judging him and avoided going to the gym. But he eventually built up the confidence to make a few friends who taught him the basics of lifting weights. He encourages others to start sooner rather than later as weight training has long-term results for both physical and mental health.

The Importance of a Structured Exercise Routine

The Reddit user initially started working out with a friend doing Starting Strength. But after his friend moved away, he switched to a PPL split routine, which he has immensely enjoyed. He also urges people to try body-weight routines or use light-weight dumbbells to help build up a semi-structured exercise routine.

The Importance of Mental Health

The Reddit user's journey was not without its struggles. He fell off the wagon after starting a new job and a new relationship. But after the relationship ended, he was back on the path he started over four years ago. He advises people to take care of their mental health as well as their physical health and reassures them that it is achievable for anyone putting in the time and effort.

Dealing with Loose Skin and Surgery

After losing over 180 lbs, the Reddit user has a lot of loose skin. He plans on having lower body and chest lift surgery to remove them. However, he emphasizes that the lap-band surgery was only the push he personally needed to start a healthier lifestyle, and the surgery itself had nothing to do with him continuing on his path to healthy living.

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Madeleine Smith

Content Lead at MyProgressPics.com

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