No matter how you slice it, Jose Matos’ diet was a mess.
The father of two often gravitates towards salty, frozen and processed foods, typically eating three burgers, large fries and a giant soda per meal.
Pizza rolls were his “biggest downfall” – he could polish off a bag in one sitting. He estimated that he consumed about 6,000 calories a day.
It wasn’t until he developed Bell’s palsy, a mysterious neurological condition that causes half of the face to appear droopy, that Matos got serious about diet and exercise.
He dropped from 525 pounds to 375 pounds, shedding the need for type 2 diabetes and blood pressure medication in the process. Bell’s palsy also completely resolved.
“Bell’s palsy actually helped give me the mental strength to be like, enough is enough,” Matos, 32, told TODAY.com this week.
The Utah businessman credits his success to prioritizing protein, curbing cravings, formulating an exercise philosophy and relying on a “huge” support system. He plans to hit his goal weight of 240 pounds.
Focus on protein
Matos prepares lunches with his wife on Sundays, choosing chicken, steak and fish over junk food.
Protein takes longer to digest than other nutrients, so it can help you feel fuller. It can also help maintain lean muscle mass – muscle burns more calories than fat.
The recommended dietary allowance is 0.8 grams of protein per kilogram of body weight – or 0.36 grams per kilogram. For a 200-pound person, that’s 72 grams of protein per day.
Limit cravings
Matos decided to get rid of his food triggers, especially quesadillas.
“I couldn’t have cheese in the house, I couldn’t have tortillas in the house because I would eat them,” Matos told TODAY.com.
He also avoided eating out, drinking soda, and mostly eating pizza rolls.
If he wants them, he just grabs one.
Create a support system
Matos credits his family and colleagues, especially his co-worker and trainer husband, for standing by him during his weight loss journey.
“They were instrumental in teaching me that this is not just a sprint, it’s not an overnight cure. It’s a life. It’s creating lifelong habits,” Matos told TODAY.com. “My support system has been huge for me.”
Maintain an exercise philosophy
The training tips were extremely helpful for Matos.
He started exercising by walking for half an hour. He then added squats to his regimen, moving up to push-ups at the gym, followed by 30 minutes of cardio on a treadmill or elliptical machine.
He also adopted an exercise mantra: “I know I have to do it and I want to do it and I can do it.”
“I do it for the guy who felt like the world was crumbling around his feet, because I don’t want to go back there,” Matos admitted to TODAY.com. “That’s when I’m like, ‘Okay, let’s go.’
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