How a former full-time poker player lost 135 pounds

Wellness Wins is an authentic Yahoo collection that shares the inspiring tales of people that have shed pounds healthfully.

Jonas Joshua is 5’10” tall and at present weighs 175 pounds. In 2017, he was capable of domesticate a more healthy life-style by means of a keto weight loss program and train. This is his weight-loss story, as informed to Yahoo Lifestyle.

The Turning Point

I used to be a regular weight till my early 20s. At that time, I used to be taking part in poker full time for earnings, and it is a fairly sedentary life-style. Combine that with unhealthy dietary selections, and also you begin to add weight. Over the years, it added up. My sister is a bariatrician and helped inspire me to start out shedding pounds. I keep in mind her wanting on the label on the can of Coke I used to be ingesting and remarking, “If you stopped drinking two cans of this a day you’d lose about 28 pounds in a year.” That was a turning level.

Jonas Joshua, seen earlier than his weight-loss journey, says being a full-time poker player contributed to his weight achieve. (Photo: Jonas Joshua)

The Changes

I started shedding pounds by making small alterations to my weight loss program, in search of the worst issues I ate and changing them with more healthy alternate options. I additionally ate much less. Later, I transitioned to a keto weight loss program (low carb, excessive fats, reasonable protein) weight loss program.

I ate protein powder and an Atkins bar for breakfast. I’d have two Premier Protein shakes all through the day and a bunch of low-carb snacks. Dinner was one thing like steak and asparagus. I used to be consuming between 1,300-1,800 energy a day throughout this era. I exercised utilizing an in-home gymnasium with a Precor elliptical and a Bowflex.

Joshua throughout and after his weight-loss journey. (Photo: Jonas Joshua)

The After

After the burden loss, I felt nice. My knees did not damage as a lot from all the additional weight. I discovered there have been all types of ancillary advantages to weight reduction. People handled me higher in relationships, professionally, and in wage negotiations. I used to be extra snug taking part in actions. I may take my shirt off on the seashore with out feeling awkward. Today, I really feel superior.

Joshua after dropping 135 pounds and understanding usually. (Photo: Jonas Joshua)

The Maintenance

I observe my energy fairly carefully now utilizing MyFitnessPal. I attempt to get one gram of protein per pound of physique weight and goal to devour round 2,500 energy per day. I observe my weight and physique fats utilizing a sensible scale, my exercise utilizing a Fitbit, and my weight lifting utilizing Strong. I am regimented and data-driven, and I consider my meals selections on a common foundation.

With train, I’ve shifted from specializing in cardio (two 30-minute classes per week) to power coaching (1 hour of resistance coaching six days a week) over the previous 4 months. And I attempt to raise heavy weights, utilizing compound actions. My outcomes hold me motivated.

The Struggles

Changing targets from shedding pounds to constructing muscle requires being conscious that the latter typically means weight achieve (the nice form), however previous habits die arduous. Another wrestle is getting sufficient protein every day.


I feel the most effective recommendation is to divorce your self from physique picture points and regard weight reduction as purely as a math drawback. There are two methods to reduce weight: Reduce your consumption or transfer extra. And do not attempt to lose greater than 1 p.c of physique weight per week.

Need extra inspiration? Read about our different wellness winners!

Wellness Wins is authored by Andie Mitchell, who underwent a transformative, 135-pound weight reduction of her personal.

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