Ben Lost More Than 200 Pounds

What was the turning point that prompted you to lose weight? I realized that if I didn't start changing my life immediately, I was never going to do it. I kept putting off losing weight until tomorrow. And then tomorrow became next week, next month, and so on.

When did you start trying to lose weight? I tried to lose weight multiple times and stick to a diet without much success; I'd fall off the wagon within a few days. September 2009 is when I started the diet that would eventually lead to losing 236 pounds in nine months.

How did you get started? I used to hang out every night at a local Safeway and talk to one of the employees there. I would always end up buying a large frozen pizza to eat every night by myself. I started my diet by simply cutting out the pizza (which has more than 2,000 calories!) every night and I ended up losing 30 pounds that first month.

What was your biggest challenge? It's hard to commit yourself to something every day for months — fighting every day to lower the number on the scale — only to stop dieting and potentially gain back the pounds you worked so hard to lose. The losing weight part was actually pretty easy, and, to be honest, fun: Nothing beats the feeling of having people compliment you every day and buying new clothes as you drop sizes.

Were there any times when you wanted to quit or give up? How did you stay motivated? I wanted to give up on my diet a few times when I had hard days. In the past, I would often use food to make myself feel better. But I told myself that the reason I wanted to quit would not only get me nowhere, it would make me go backwards, and I promised myself I wouldn't give up. I stayed motivated because I knew I could do it: After losing the first few pounds, I proved to myself that I actually could lose the weight.

If you reached a weight loss plateau, how did you break out of the rut? I changed up my diet multiple times when I plateaued. I had to give up soda, candy, chips, and other processed foods. I would simply choose leaner meats or eat smaller portions to decrease my calorie intake so that I was able to stay on track and lose 20 to 30 pounds a month.

What's your current exercise routine? After I lost the weight (and hit my goal of 187 pounds) I began to lift weights to build muscle mass because I wanted to continue improving my body and health. I currently weigh 220 pounds thanks to the muscle I have built. I do resistance and weight training five to six times a week to maintain my weight loss. I only do cardio when I am actively dieting and trying to drop weight.

What's your daily diet look like? Weight lifting helped me to get my appetite back after nine months of hard dedication to a reduced-calorie diet. My meals typically consist of a high-carb and high-protein dish (like chicken and rice or fries and steak) every four hours to fuel my workouts and recovery. In the morning I eat eggs and oatmeal. For lunch I'll have steak, asparagus, and potatoes. I have chicken and rice before the gym, and steak with mashed potatoes for dinner.

What's your favorite healthy snack and meal? Quest Bars! Their apple pie variety tastes like the real thing.

How has losing weight changed your life? In every possible way imaginable: I was over 450 pounds by the time I was 21, and I likely wouldn't be here today if I hadn't lost the weight. I most certainly wouldn't be able to enjoy my passions in life like riding sport bikes or backpacking across Europe.

Do you have any advice for those who are trying to lose weight? Be consistent! Everyone asks how I lost 236 pounds in nine months and I tell them I did the same thing every day … period. I stuck with my diet, weighed myself every day, and didn't cheat. Consistent actions yield consistent results.