Overwhelmed by a daily intake of ten snacks, struggling to squeeze into restaurant seats due to excessive weight; I managed to shed a stunning 9 stone with the simplest of lifestyle modifications.

Revamped Tale:

Tackling a weight of over 27st, Tomas Marks felt self-conscious and insecure about dating. The 25-year-old, an airport security officer, struggled to fit in restaurant booths, experienced breathing issues, and grappled with unbearable anxiety due to his size.

Despite years of self-loathing, Tomas has transformed his life, shedding a staggering 9st 4lbs, sans weight loss jabs such as Ozempic or Mounjaro. This impressive transformation has led him to find a "simply amazing" partner, who helps him feel like his genuine self again.

"I've endured numerous humiliating experiences in my past that I can't list," he confesses to Sun Health.

"The most cringeworthy moments occurred in public, where I couldn't perform certain activities due to my size, or in bars or restaurants, struggling to fit in chairs or navigate booths."

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SLIM DOWN SIMPLE ### The 6 fundamental "Nozempic" diet principals to drop pounds without fat shotsWAIT A MINUTE ### The 3 blunders HINDERING weight loss - they instigate constant hunger"These situations truly embarrassed me and left me feeling terrible about myself," Tomas laments.

Hailing from Christchurch, Dorset, Tomas' weight affected every aspect of his life, from his mobility to his mental health.

"I felt terrible physically and emotionally," he shares. "I stood out in public, causing me to have excruciating anxiety due to fear of judgment based on my size."

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Tomas' eating habits descended into chaos, with days filled with more than three large meals and multiple snacks in between. "A typical day involved approximately 3,500 to 4,000-plus calories," he admits. "My snacking was outrageous. I'd often find myself in bed at 11 pm, overcome by the urge to raid the kitchen."

His worst snacking episodes almost always occurred late at night, which he now strives to avoid. "I'd go out for dinner with friends and once they left, I'd pick up fast food on my way home," Tomas recalls. "Eating was a sort of emotional escape for me and a temporary fix to alleviate my feelings."

After enduring years of shame, a friend recommended Tomas join MAN v FAT - a program designed for men that combines weekly football matches with support to facilitate weight loss.

This decision marked the start of a significant life change that resulted in a jaw-dropping 9st 4lbs weight loss in less than two years. Tomas attributes his success to the club, which he joined in November 2022, and intermittent fasting (IF).

He extols the virtues of his new-found love for football and playing in goal, a passion he hadn't experienced since his youth football days. "I also adopted an IF routine, which I highly recommend," Tomas says.

Tomas notes that cutting alcohol and learning to meal prep were crucial contributing factors to his weight loss success. "I still focus on portion control, ensuring that my meals contain balanced macros," he adds.

As the pounds came off, Tomas found his self-worth growing. "The first sign that it was working was when I no longer felt exhausted after completing tasks that used to tire me out," he says. "Friends and colleagues noticed my weight loss, offering a significant boost to my self-confidence."

Tomas faced a wardrobe dilemma prior to his remarkable transformation. He had always struggled to find clothes that fit and relied on online stores specializing in larger sizes. An unforgettable event took place when he tried on jeans in a changing room and discovered they now fit him. "I couldn't help but become emotional and feel a profound wave of pride," Tomas recalls.

How Intermittent Fasting Helps Weight Loss

Intermittent fasting (IF) focuses on when you eat, encouraging a break in digestion that may lead to consuming fewer calories than when eating regularly. This potential decrease in caloric intake, combined with improved blood sugar levels, may aid in weight loss. Some experts even believe that IF stimulates autophagy, where your body removes damaged cells, and can rewire the brain to curb food addiction.

There are several popular IF methods, including the 16/8 method, the 5:2 diet, alternate-day fasting, and Eat-Stop-Eat. These methods can be tailored to suit various lifestyles and preferences. However, IF is not designed for everyone, especially those who are pregnant, have type 1 diabetes, a history of disordered eating, or anxiety and depression.

[1] Caloric Restriction for Weight Loss - Verywell Fit[2] Metabolic Shift in Intermittent Fasting - Healthline[3] Improved Insulin Sensitivity with Intermittent Fasting - PubMed[4] Autophagy and Intermittent Fasting - National Center for Biotechnology Information[5] Intermittent Fasting Methods - Bupa[6] Food Addiction - American Psychiatric Association

"Tomas Marks, after his incredible weight loss journey, decided to channel his newfound energy and focus into fitness-and-exercise, particularly football, to maintain his health-and-wellness. Besides physical health, Tomas also prioritized his mental-health, implementing mindful eating habits to curb emotional eating and improve mental well-being, all while advocating for weight-management as an essential aspect of overall health."

"When asked about the factors that contributed to his successful weight loss, Tomas emphasized the importance of intermittent fasting in helping him manage his calorie intake, experimenting with various methods like the 16/8, the 5:2 diet, and alternate-day fasting. However, he acknowledged that it may not be suitable for everyone, especially those with certain medical conditions or a history of disordered eating."

Overwhelmed by a daily intake of ten snacks, struggling to squeeze into restaurant seats due to excessive weight; I managed to shed a stunning 9 stone with the simplest of lifestyle modifications.