How Michael Collins Lost 311 Pounds by Changing His Diet and Lifestyle
Losing weight is simple in theory, but difficult in practice. Between longtime lifestyle habits that become second nature and mental hurdles along the way, there’s far more to it than merely burning more calories than you consume. Michael Collins knows that struggle firsthand. The 56-year-old from Alabama lost a stunning 311 pounds after years of feeling trapped by his weight.
Before transforming his health, Collins was living with type 2 diabetes and often turned to sugary foods for comfort during tough times. His weight affected nearly every aspect of his daily life, leaving him isolated from family activities and unable to enjoy simple moments like taking walks to the fishpond with his young grandson.
"Being morbidly obese, I found it difficult to walk and breathe, often feeling as if I had an elephant on my chest. The worst part was my quality of life; I felt like I had no life at all," Collins shares. "I was embarrassed to even go out to eat with family or friends because I didn’t fit in booths."
Like many people struggling with their weight, Collins cycled through crash diets and diet pills, but the results never stuck. Eventually, he took a chance on himself and joined Virta Health. With the support of his coach and care team, he began losing an average of three to five pounds per week. Within just six weeks, he was able to stop taking all of his diabetes and blood pressure medications. Read on to learn more about the lifestyle changes that helped Collins lose more than 300 pounds and keep it off.
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Diet
After joining Virta Health, Collins shifted to a structured low-carb, high-protein plan centered on 15 ounces of protein-rich foods and just 30 grams of carbohydrates per day. He completely overhauled his kitchen, removing existing foods, restocking with lean proteins and low-starch vegetables, and carefully tracking everything he ate. Collins also monitored his blood glucose and ketone levels twice daily.
"I believe the biggest misunderstanding about weight loss is how carbohydrates affect an individual's metabolic health," Collins says. "For example, my Virta Health coach helped me learn which complex carbohydrates negatively impacted my blood glucose levels. They taught me that my body is different from others and can't process certain complex carbohydrates in a way that benefits my metabolism. I learned which carbohydrates to consume in moderation, or avoid entirely."
To stay consistent, Collins weighed all of his food and stuck to grilled or baked proteins with strict carbohydrate control. When eating out, he made simple swaps, like ordering a burger without the bun and replacing a side of fries with vegetables or salad. Over time, this disciplined approach became second nature, and his cravings for less healthy options—yes, even French fries—faded.
Workouts
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After dropping his first 200 pounds, Collins noticed significant improvements in mobility and began working towards a structured fitness routine. He joined Planet Fitness and committed to walking two miles a day on the treadmill. To preserve lean muscle mass, he added strength training, starting with machines before gradually incorporating free weights. Workouts often lasted around two hours, and he aimed to train every other day after work, making a strong effort to show up each afternoon.
Beyond the gym, Collins increased activity throughout the day in simple but effective doses. For instance, he made a habit of parking farther from his office to increase his daily step count and did the same while running errands or shopping.
Message to Others on a Weight Loss Journey
For anyone on a weight loss journey, or in the starting contemplation period, Collins understands better than anyone how tempting it is to search for a magic pill or other quick fix. He went down the same path himself, but the results never lasted, and the weight always came back, often with additional gain. Rather than trying to find shortcuts, Collins encourages others to embrace the process. It's all about addressing the underlying habits needed for long-term change.
"The key to successful weight loss is committing to lifestyle change. You need to find the inner strength to transform your life and make those changes," he says. "Once you embrace this transformation, victories will follow, and you'll no longer need to seek the next magic pill or fad diet. It's essential to find joy in eating healthily and exercising. The power to change is within everyone; you just need to grasp it, and nothing can stop you."
source https://www.mensjournal.com/health-fitness/the-simple-changes-this-56-year-old-used-to-lose-311-pounds-and-break-free-from-years-of-emotional-eating
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