At 6 ", Deandre Upshaw has a hard time hiding in the background of any room – and weighing 400 pounds made it almost impossible.
Fortunately, the 30-year-old always loved the spotlight – easy just not the weight One morning, he woke up and decided that it was time to get fit.
"I've always been a kind of giant," said Upshaw Men's Health . "I think I was 5'11" in the eighth grade. "
As a child, Upshaw took advantage of this height to his advantage, playing football and focusing on his school's theater program. In college, however, his size took a different direction.
"College happens and you grow up, you lose weight, you gain weight," he remembers. A few years after graduating, Upshaw met his Stuart – and he gained even more weight as the couple became accustomed to eating and falling in love. (Hey, we all know what the new love for your weight can do.)
Upshaw felt the way he did He looked okay, but knew that carrying these extra pounds was associated with certain health risks: in 2010, he made his first attempt to lose weight, but he did so in a way he described as a big mistake.  By limiting his food and doing P90x, "I went all in hardcore – w Tear me in – and I think I lost 60 pounds, "Upshaw said. When he finished the program, he thought, "All right, I'm done, I've finally reached my destination."
The problem? He thought that once he lost 60 pounds, his journey was over. He stopped training so much and relaxed with his diet. As every yo-yo dieter can assume, the weight came back – and then a few.
It took a few years for Upshaw to decide to lose weight again.
"A few years passed, and my weight went up and down and then somehow settled in an area," he said. Then one morning, "I literally woke up and said," Maybe I'll just try it today. "
Instead of gimmicks or hyperspecific fitness routines and diet tricks, Upshaw researched and talked to his doctor He finally made a simple weight loss plan: put calories in, get calories out.
"The coolest thing about calories is that it was math," he said, spending the first days with Upshaw, his Find personal calorie intake that was around 3,000 calories a day thanks to his height He downloaded the MyFitnessPal app and started tracking his calories – no macronutrients, no exercise sessions, calories only the first week seven pounds.
Next, he went to a Fitbit and set off to make sure he was 10:00 0 steps per day hit.
"I would play these games with myself, where I would always take the longest way to get anywhere. I park in the backmost parking lot or at the top of the parking garage, "he said. "I told myself that I would not take elevators and escalators."
By doing these two things alone, he lost 80 pounds in five months. As soon as he started thinking about food as fuel for the body – and added a workout program in addition to his 10,000 steps a day – he lost even more. In exactly one year, Upshaw said he had lost 150 pounds. But he was not finished there. After a while, the math lover turned things around a bit and began to track down his macros, putting a lot of emphasis on his protein intake and making sure he ate lots of grains and vegetables.
"What I found on this journey The best way to break a plateau is to change things and constantly create new goals and habits," he said in a follow-up interview.
See the Transformation for Yourself:
"If I looked back on this year and figured out exactly what the recipe was for me, I believe it was 70 percent calorie watching and 30 percent exercise."
Part of his success was dividing his weight loss into small, achievable goals.
"I think if I have a quarterly review with my boss and company every three months, why do not I do the same with my goals?" He said of his trial. He checked in regularly to make sure his plan was working for him and calibrated it when needed.
"I did not even lose 150 pounds, I lost 150 times."
Finally, Upshaw began to devote himself to building muscle again. He turned these daily walks into runs, joined a gym and started lifting weights, and.
"I discovered that I enjoy nothing more than dancing Hip Hop and Pop. And I did that in 2017, "said Upshaw. (If you want to benefit from the benefits of group training, here are 6 classes to try.)
He even used these dance moves on the court by joining a dodgeball league. He said, "is an incredible workout. "As for his 2019 goals, he would like to run a few races, improve his squat strength, and 'hopefully become a genocidal."
What he hopes other boys will learn from his transformation?
When it comes Weight Loss: "There is no secret pill, no potion, or magic trick," said Upshaw, "It takes work, and it's not a quick trip."
"I did not even lose 150 pounds," he said, "I have 150 times lost a pound. "