From Sloth to Super-Dad: How Ben Lost 100 lbs

ben progress picture

Meet Ben, a 44-year-old fundraising and software consultant and father of two!

Just earlier this year, Ben was living a sedentary life. At 280 lbs, classified as “morbidly obese,” Ben found he was unhappy with his current track, out of energy, and in need of a change. As someone who worked out of a home office, he spent much of his day at home on his computer, and very little time moving more and eating better.  He was lost, and looking for a home to help with his weight loss journey.

Ben decided he wanted to get healthy, found Nerd Fitness, and over the next 10 months lost over 100 lbs. He started strength training, ran a half marathon, and more.

How did he do it?

Let’s find out.

Ben’s story

ben before after

Steve: Hey Ben! Thanks for taking the time to answer some questions dude.  What got you motivated to start? When did you make a change?

My wife was pregnant with our second daughter (born in April 2013). I realized that I’d be 62 years old when she’s a high school senior and at the rate my health was declining due to weight gain, I might not even make it that far. I needed to do this for my family. That, combined with the fact that I was feeling uncomfortable in all my clothes and embarrassed about how big I had gotten prompted things.

Steve: That’s quite the wake up call. The old you spent a lot of time your free time at home on the computer. What about the new you?

The early morning gaming/internet time has changed to exercise time, usually running. I hit the gym at lunchtime 3-4 days a week, and even spend a lot more time planning my meals out than I used to.

Steve: What about your exercise strategy?

I started off just trying to get moving. I knew that I wanted to do 3-4 days of 30+ minutes cardio and 3-4 days of strength training per week.  It wasn’t until I found NF that I truly learned what a quality strength program looked like.  On the cardio side, I was terribly out of shape and couldn’t jog slowly for more than a minute without getting terribly winded. So, for the first week or two my cardio workouts consisted of one minute jogging followed by three minutes walking, repeated 8 times (like Interval Training). It never occurred to me that less than 6 months later I’d be able to run the distance of a half marathon without stopping.

Steve: Give us and example of a workout!

As I gear up for a race in March, I run 3 days per week, approximately 4 hours total. Strength training is at around 3 hours per week. One of the big takeaways I got from Nerd Fitness was that to achieve the goals I set, I needed to work on both cardio AND strength train. I do two days upper body and just one day lower body strength training. Upper body is typically alternating between push and pull, something like this:

  • dumbbell bench press
  • dumbbell row
  • pushups
  • low-bar inverted rows
  • dips
  • pull-ups

Lower body is pretty straightforward: squats, lunges, and leg presses.


Steve: What about your diet? Did you use a specific strategy or just look eat healthier overall?

I haven’t followed any specific diet strategy, though I’ve certainly pulled elements of several different ones. Overall, my diet has evolved to be what I consider to be extremely “clean,” though I realize that proponents of various diets might disagree. Basically, I now view all food as fuel for my workouts and daily life, and I want to perform as well as I can, so I try to use the best fuel that I can. Here are some of my go-to foods:

  • Pre-Run Snack: a grapefruit, some strawberries, or a homemade protein bar made with blueberries, flax seed, rolled oats, steel cut oats, safflower oil, raw honey, and whey protein.
  • Breakfast: Usually one of two options: Greek yogurt, granola, and berries, or steel-cut oatmeal with cinnamon, apples, and blueberries. Boiled egg(s)
  • Lunch and Dinner: Usually 6-10 oz. of lean meat (flank steak, grilled chicken breast, grilled salmon or tuna, smoked turkey) with one or two sides such as broccoli, grilled mixed veggies, short-grain brown rice, quinoa, black beans, homemade guacamole, sweet potatoes, baby spinach salad topped with olive oil and vinegar

Steve: How exactly did your diet evolve – what were some of the first changes you made?

Very early on, I just focused on reducing my caloric intake.

At that point, I didn’t really look at the quality of food I was eating or macronutrient content. It was purely “you have a budget of ~2100 calories per day to lose 2 pounds per week. Eat ~2100 calories per day.” I mean, I pretty frequently ate pulled pork or ribs with sugar-sweetened BBQ sauce in January and February of this year. As I started to read Nerd Fitness and other sites and gain some experience, I came to realize that healthier foods (especially leaner proteins) would help me feel more full because I could eat more of them, and they’d also help increase the rate of fat loss.

What I didn’t realize until it started happening for me was how much eating healthier would help with fitness performance. Once I saw my lifting numbers increase and my running times decrease rapidly with better nutrition, I was hooked.

Here are some of the major things I’ve learned:

  • Prepare as much of my food as is possible at home.
  • Fat isn’t to be feared, especially when it comes from healthy sources such as nuts, eggs, seeds, and avocados.
  • Carbs should be viewed as sources of fiber and fuel for workouts.
  • Look to minimize sodium, saturated fats, and added sugars.
  • Lean protein is the awesome in every way!

ben food

Steve: What was the toughest change for you to make?

I was in fairly good shape when I was younger, so my ego made it difficult to get back in the gym as a fat guy. Several of my early trips were during off-peak hours when I knew that few/no people would be there. I did get over that rather quickly, though.

But really, success breeds success.

Once I started seeing results from doing what I was doing, it became easy to ramp it up further. I actually lost weight more rapidly in months 3 through 7 (12.6 pounds per month) than in months 1 and 2 (9 pounds per month), as the momentum helped me make more changes.

ben before after

Steve: How did you track your progress? Did you take any other measurements?

Let’s just say that I put the “Nerd” in “Nerd Fitness” when it comes to tracking. I record my weight daily. I also track several body measurements monthly (waist, chest, biceps, thigh, calf, etc.) My heart rate monitor comes with a fitness test that I administer monthly and record. And all of my strength training weights and cardio training times are tracked using various apps.


Steve: What was the most important change you made that helped you succeed?

I believe the most important change has been around nutrition, both in how much I eat and what I eat. There are those who preach calorie count and others who espouse clean eating. I do both.

Steve: What kind of support system did you have? Friends and family?

My wife has been a massive help, both as a cheerleader and in taking on more of the burden with our kids in the mornings when I’m running. I started posting on the NF Message boards back in April, and I learned a crazy amount about strength training. I’ve also enlisted the support of social media by blogging, and my scale auto-Tweets my weight every morning.

For me, weighing daily and having it automatically tweeted is what keeps me in line more than anything else.

Steve: Have you tried and failed to get healthy before in the past? What made this time different?

I’ve tried and failed to “lose weight” in the past. This is the first time that I’ve focused on “being healthy” and that shift in thinking alone has been a big part of the difference. The other major difference had been that I’ve eaten a significantly *larger* calorie count this time than ever. I’d never counted calories before January of this year, but now that I’ve been doing it since then, I’m acutely aware that I weighed over 200 pounds and frequently ate only 1000-1500 calories per day when I was dieting. No wonder I would crash and binge! It’s very rare for me to eat under 2000 now.

ben run

Steve: What would you tell somebody who’s tried and failed but ready to try again?

I’d recommend that they get moving, be ok with starting small, and make sure to eat both enough food and healthy foods.

What are you excited to do now that you weren’t physically able to do before? Any activities in particular?

While it’s neat and impressive-sounding to be able to go out and run 15 miles, more than anything else I’m just glad I have much more energy to play with my daughters. Just being able to keep up with my off-the-chain 4-year-old daughter is huge. Beyond that, the biggest change is that I’m much more acutely aware of the importance of good nutrition. I wouldn’t be surprised if I never eat a fast food burger and fries again, and that’s something I wouldn’t have said as recently as March or so.

Steve: Favorite video game of all time?

Intellivision Baseball

Steve: Do you have any nerdy passions or pursuits?

Does running a message board for a text-based football game count? 😉 I have been the head geek at Front Office Football Central for 10+ years. and I am very active in the text-based sports simulation community overall.

Steve: Yes. That counts. Hahahaha! If you could have any superpower in the world, what would it be, and why?

Mind-reading. I’m generally fascinated by people, so actually knowing their thoughts would take it to the next level.

Steve: Tell us something interesting about you!

My daughters–ages 4 years and 4 months–share April 4th as their birthday.

Why Ben was successful

ben daughters

Ben found a recipe for success that worked for him. In less than a year he became a whole new man, down 100 lbs, with a completely new lifestyle and outlook.

Let’s take a look at some of the things that made him successful:

A focus on nutrition: Ben went from knowing almost nothing about nutrition, to carefully crafting a style of healthy eating that worked for him. He realized that fat is not the enemy, that you can’t outrun your diet, and that carbs should come from healthy sources and be used as fuel for workouts (specifically his long runs!). Ben preferred to track his calories closely AND eat incredibly healthy. While many Rebels have success following a specific style of healthy eating (e.g. Paleo) without worrying too much about calories, Ben found that completely nerding out over his diet was what worked for him.

Tracking, tracking, tracking! Ben tracked EVERYTHING. Not just his weight, but his lean mass and fat mass. Not just his 3-mile time, but his VO2 max. On top of that, he took regular photos and even took measurements. Because Ben had so much data, he didn’t need to freak out when one specific thing looked off. If his weight went up one week but his other indicators still improved, he could easily see, through other measurements, that he probably just gained some muscle. It’s easy to tell that Ben enjoyed this process, as he was able to geek out about his progress and throw himself in this new game – life.

A great reason: Ben had a great reason to get healthy. Above all else, it was his family and his daughters that motivated him to make a change. He knew he needed to change something if he wanted to be around for the major moments in their lives. So, he got started and took practical steps in place to keep him moving forward and achieve his goals. He had a great reason and motivation to get started, and put in place a great system to keep him on track.

Accountability: Ben mentioned his weight gets tweeted automatically. EVERY DAY!  Talk about accountability. Not only that, Ben set up a blog where he reports his progress and shares his experience, allowing loved ones and acquaintances alike to check up on him. Some people may only need a workout buddy to stay on track, while others need their progress automatically tweeted every day. Whatever the case, make sure you have a way to stay accountable.

Become the next success story


Before starting, Ben had a long way to go.  

So he focused his energy on that: STARTING. He didn’t become an Underpants Gnome…he just took action and figured the rest out along the way.  His workouts changed drastically, and his diet is radically different from his previous lifestyle, but both of those changes happened gradually over the course of 10 months.

He put on his hard hat and went to work every single day.

And just like Optimus Prime, Ben made sure his slow transformation resulted in dramatic results.

Ben, thanks for sharing your story with the Rebellion (now over 120,000 strong!) – good luck in your next race, and take care of those kids.

What questions do you have for Ben?



photo source: success

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79 thoughts on “From Sloth to Super-Dad: How Ben Lost 100 lbs

  1. Congrats, Ben! As one of Ben’s nerdy football text sim disciples, I picked up on his journey back in late July and figured since he and I had a lot in common (not quite as old as him and my two daughters are a little older) that it would probably be a good idea to follow him down this path. Fast forward 3 months and I’m down 25 pounds, halfway to my goal of 50 pounds. Responsible eating and more exercise (although I’m not exercising anywhere near as much as Ben) have been the key (well, duh…lol) but for whatever reason, my motivation wasn’t there until I saw Ben doing his thing. Thanks for being you, Ben, you rock! 😀

  2. Amazing work Ben!!!! Such a transformation in such a short amount of time, I’ve been trying and failing for ages, just goes to show what commitment and dedication gets you. Good job 🙂

  3. Ben, are you ever concerned that you’ll fall off the wagon and go back to being overweight? One of the main things stopping me is the massive amount of reminders one gets that people don’t keep it off and I’m afraid I’ll be one of them. So I’d almost rather stay status quo than lose the weight and then have face people when it came back. Does that scare you? If not, what’s your mindset to make this a permanent change? Thanks!

  4. That’s a big reason why I’ve started a blog and tweet out my weight–accountability. Beyond that–and I know it sounds like a fitness cliche–I’ve viewed this not as “losing weight” but as a change in my lifestyle. Exercise is just part of why I do now. And finally, if you eat cleanly enough for long enough, I think you might experience what I’ve experienced: “bad” food has become unappealing, both from a taste perspective and from the angle of “I know what this does to my body now.” One example: we had a celebration party the evening that I ran the Half Marathon, one where I decided that i would let myself eat whatever for the party. I asked my wife to make my favorite dessert (well, it *used* to be my favorite dessert). It tasted wayyyyyyyyy too sweet for me. I didn’t even finish half a portion of the chocolate pecan pie that I used to eat 3 or 4 pieces of.

  5. Hi Ben, Great answer. I’m just trying to bolster my own confidence, and your having shared your story with us has really encouraged me. Good job!!

  6. Congratulations Ben! This article has totally motivated me into continuing on my path to a healthier lifestyle. Keep up the great work!

  7. To keep up the same weight. Choose workouts that are complete motions that simulate daily styles. These will use more energy and integrate more muscle tissue and will educate your whole body how to move as a whole more effectively.

  8. Which fitbit do you use? I had the original one, but it gotten eaten by a PUPPY! And I have a core by bodymedia but it actually leaves blisters on the contact points on my arm. I need to take this weight off! My docs think that some if not all of my minor health issues are directly related. Not to mention I would love to learn to rock climb

  9. How did you stay motivated? I keep falling off this dang wagon! I feel good when I work out, but I admit, I love food. And food is my go to stress relief

  10. I used to have a flex and I loved it. This weekend I upgraded to the force. It tells the time and counts flights of stairs. It’s pretty awesome so far. My sister has the one and always forgets to wear it. I like the the flex and force are bracelets that you only have to take off to charge. That way I never forget it and it is always there reminding me to take the stairs.

  11. Kelly, if I could package my motivation or articulate it well enough to write a book, I’d be a billionaire. 🙂 I think the best thing I can say is that I keep both short-term and long-term goals in front of me for fitness AND weight, and I’m constantly working toward something. Back in February of this year when I weighed 260+, I was working on running 3 miles at a 13-minute pace and getting down to 250 for the short-term, and doing 6 miles at a 10-minute pace and getting down to 205 for the long-term. Right now I have a short-term goal to get under 170, long-term goal to be under 165 for the marathon I’m running in March, short-term goal to run three miles at a 6:50 pace, long-term goal to run 3 @ 6:30. Those keep me motivated pretty well.

  12. How did you start running? My weight makes it a little painful at this point. Did you start off my walking or following a specific program like the coach potato to 5k or anything? Did you setup a reward system for yourself? Or did feeling and looking better turn into your reward?

  13. How did I start running? Very slowly. 🙂 Keep in mind, I weighed 280 pounds when I started “running.” 😉

    I didn’t do Couch-To-5K. I just did what I could: 1 minute jogs, 3 minute walks. I did that 8 times for a 32-minute workout at first. As my fitness improved and the weight came off, I started jogging more, walking less, and eventually the jogs turned into runs and the walking went away entirely. No, I didn’t have a reward system other than feeling and looking better. I’m a numbers geek, though, so seeing the numbers improve (faster times, longer distances, lower heart rates, lower weight, smaller waistline) was a big reward for me.

  14. That is awesome!! OK I will just start walking tonight and use your story to keep me moving. I am admitting my weight publically. EEEEk I am 5’7″ and 226 pounds! NO FUN! I am just sick of going on the diet wagon and falling off so here goes nothing! I guess I better take measurements too.

  15. Incredible job Ben!!!! What a great story. So many times you see photos of people’s transformation in a completely contextualized way. I enjoyed this because we got to see what actually happened to create this change. Thank you for sharing. Keep up the good work everyone!

    “I don’t run away from a challenge because I am afriad. Instead, I run toward it because the only way to escape fear is to trampmle it beneath your feet”–Nadia Comaneci

  16. Wow Great. Awesome to see people make transformations to live a healthier life. #fitfam

  17. Way to go – you started at same weight and situation as me. I have lost and gained – started and failed. If I just could have stuck with it I would be so healthy and thin right now but instead I am my heaviest ever. I am starting again Monday after hearing your amazing success story!

  18. Don’t wait until Monday. Start today! 😉 Good luck and let me know if I can help in any way. You can contact me here or via my blog.

  19. Ben, you have such a strong personality and willpower. I’m posponing my weight loss & fitness programmes for a year. It is so dificult to start and make all those changes in your nutrition and lifestyle. But you did it, your story is very inspirational. I hope it will inspire me to start today and never give up.

  20. 49 and with a toddler, I was just doing that same “when she graduates, I’ll be…holy cow!” And I want to keep up with her and go on adventures. Just found this site today and really liking it. Do-able home exercises and changing meal habits sounds achievable for me. The couple times I tried a gym years ago, I didn’t even know where to begin in the maze of machines and ended up just treadmilling a few times…

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