Weight loss success stories: how I lost 30kg

NAME: Matt Waites

HOME: North Richmond, NSW
JOB: Sales manager
AGE: 36
HEIGHT: 188cm
BEFORE: 115kg
AFTER: 85kg

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THE WEIGHT GAIN

In 2008, Waites started working in a chocolate company. In 12 months he stacked on 30 kilograms. “There were a hell of a lot samples around,” he recalls. “There were also a lot of corporate functions. It was basically chocolate and beer on tap.”

It wasn’t unusual for Waites to destroy a 250-gram block, containing over 5000 kilojoules, in one sitting. When he wasn’t at work he binged on takeaway food. “I was on a slippery slope,” he says.

Related: A glutton's guide to slashing cholesterol

THE DIET CHANGE

In 2009, Waites was on a work trip in WA when a colleague took a photo of him coming out of the water. “I always covered up in photos, but it’s not until you see yourself with your top off that it really hits you,” he says.

Jolted into action, Waites took a rational approach to overhauling his diet, cutting down on chocolate but allowing himself an “absolute binge” once a month. He also had the odd cheat meal. “The difference was that before, where I’d eat junk food as a cheat meal, now I ate spag bol or lasgagne – home-cooked stuff,” says Waites.

He cut his beer consumption from four times a week to once a week and adopted a high-protein, low-carb diet. Getting good fats from nuts, fish and fish oil became a priority.
At the same time, Waites began a weights regimen consisting of a split routine with a lot of supersetting. His cardio routine involved frequent walking but never running.

THE WEIGHT LOSS RESULT

Waites dropped the bulk of his flab in the first year, getting down to 82kg at one stage, before working on adding muscle to his new frame. His waist size has dropped from 40 inches to 31 inches, while his body-fat percentage has plummeted to nine. The transformation has paid social dividends. “You do get treated differently when you’re overweight,” says Waites. “People judge you without knowing you. Now I feel like people are drawn to me.”

His new physique has also helped him stay alert and focused at work. “With my job you need to think on your feet a lot. I feel fitter mentally.”

Waites monitors his body closely these days, getting a full-body composition analysis every 6-12 months. “It shows you where your weaknesses are and highlights areas you need to work on,” he says.

Head to the Fitness Hub to get your body back on track

WEIGHT LOSS ADVICE

Easy does it. “When it comes to treats, don’t turn the tap off completely in the first 3-6 months,” advises Waites. “It’s like smoking – you need to take small steps to build your confidence.”

Look back in anger. “I used that photo where I’m coming out of the water as motivation. Now I look at it and think, ‘I don’t want to go back’.”

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