This dad lost 22 kg to walk his daughters down the aisle

Frank achieved amazing results, losing 22 kg after just 13 weeks.

At 52, living on Mt Martha on the Mornington Peninsula, Frank was your poster boy for what not to do when it came to dieting. He had tried them all (apart from the cabbage soup diet, which was a step too far). Frank eventually got tired of being overweight and wanted to make sure he lived a long, healthy life alongside his two daughters, and could possibly walk them down the aisle one day. It’s his story.

I traveled a lot with my job and was just lazy. So when it came to the weekend, I just wanted to relax, which meant exercising and watching what I ate wasn’t really a priority. I really didn’t pay attention to what I ate and I certainly didn’t eat a balanced diet like I have today, I didn’t watch my carb and alcohol intake, which in hindsight was high. I had a drink almost every night when I was away from home.

On the exercise front I did very little, I was going for a walk once in a while but nothing consistent like I do today.


I was away for a weekend with my wife and friends, and had been to this place before, went for a walk and remember it was much easier the first time. I realized I was so unfit and it was time to make some changes for good. Also, it sounds a little cheesy, but I have two teenage daughters and wish I could walk them down the aisle, my sedimentary lifestyle wasn’t enough.

I started following The Fast 800 program, a 12-week program where you are alcohol-free and eat only 800 calories a day, following a Mediterranean-style diet.

I was a fan of Dr Michael Mosley and had heard about The Fast 800 program through the historical documentary series, Australia’s Health Revolution, made in South Australia. So, I signed up and was pleasantly surprised at the variety of food options available, with very little waste.

My favorite hack: Omelette with peppers and baby spinach, parmesan cheese when you have to prepare something quickly. Take a decent walk for more than 45 minutes each day and introduce some jogging, your body needs to feel the walk. A gentle walk will not be enough. I also joined a gym and love the spin classes.

During the 12 week period I lost 22 kg.

Frank achieved amazing results, losing 22 kg after just 13 weeks.

Now I exercise every day and I also do Pilates which has really helped me a lot with my energy level. So, between Spin and Pilates classes, I walk my dogs a minimum of 30 minutes every day. I also took the Melbourne stair climb which involves climbing 28 flights of stairs with breathing apparatus and firefighting gear meaning you are carrying 25kg on your back. There’s no way before I even tried to.

My best advice for anyone looking to achieve similar results would be to stay away from alcohol for all 12 weeks. It comes from a man who loves red wine and lagers. Indulge yourself when it comes to coffee and teas, black is best so don’t buy cheap! Clean out your freezer and do a lot of meal prep, so there’s no temptation midweek when you can’t be bothered to cook. If you can have your last meal at 7:00 p.m. and breakfast after 8:00 a.m., great and drink water water!

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