Fat Loss Lessons From Manuel Uribe, One of the World’s Heaviest Men.

Above: What can this guy possibly teach you about fat loss?

The Discovery Channel is currently airing a one hour documentary on Manuel Uribe, a morbidly obese gentleman who, at his maximum, tipped the scales at a whopping 1235 pounds (560 kilos). He ended up losing nearly 400 pounds, and although still morbidly obese shows what some determination and proper nutritional intervention can accomplish.

Since most of us are merely struggling to lose a mere 10, 15 or (dare we say) 20 pounds, perhaps there are some lessons that can be garnered from a man who’s lost roughly a third of his body weight:

1) Fat loss is not just a game of calories, but a hormonal game as well.

Time and time we’ve been told that “calories are king”, meaning that the only thing that matters from a weight loss perspective is to consume fewer calories than you expend, period. With Manuel’s case, we can see an example of how managing hormonal tone enables protracted fat loss.

Manuel has been following a clinically individualized version of the Zone diet, which in its typical incarnation follows a macronutrient breakdown of 40% of calories from carbs, 30% from protein, and 30% from fat. What is important to note about the Zone is not the specific breakdowns, but the purpose behind those ratios – namely, not solely to reduce calories but to reduce inflammation and control insulin levels. By reducing the foods most responsible for inflammation and insulin spikes (cough*grains and starches), you help to accelerate weight loss.

 2) Emphasizing protein and vegetables works.

During the documentary, Dr. Barry Sears gives an example of how to eat more healthfully. He explains:

“If you take a plate, divide it into thirds, place a source of lean protein about the size of your palm (and no thicker) on it, and fill up the other two thirds with colorful vegetables, then you’re eating correctly.”

(Note: I’m not professing to have memorized his speech verbatim. But he did say something very close to this.)

Now, even though his diet plan allows for complex carbohydrates to the tune of 40% of your daily calorie intake, why does Dr. Sears make a point of including only protein and vegetables in his example? Perhaps it’s because that combination is the most important one, or perhaps it’s the one that’s most effective in getting results.

3) Create a social support network.

Throughout his entire struggle, Manuel has had the support of his mother, and the support of his girlfriend (at least through part of his ordeal). Creating a network of social support can be extremely helpful in achieving weight loss goals since they act as reinforcement and help to bolster you through difficult stretches where you may be tempted to quit.

It helps to have them cook your meals for you, too.

4) Make it bigger than you.

Motivation must continue past the initial “honeymoon” phase if lasting results are to be seen. By attaching your weight loss to a cause or external motivator, you can receive consistent “boosts” to motivation. Some examples of this could be, “I need to lose this weight so that I can be around to play with my kids when they’re older” or from Manuel’s own life, starting up a foundation for the support of those looking to lose vast amounts of weight.

Having a bigger reason to do things can be a great motivator.

5) Do anything you can, no matter how little it may seem.

I once asked my friend Dr. Warden, “So, how would you train a 1000 lb person?”

Indeed, how would you? The only exercise that someone in that state could likely manage would be merely moving around whatever limbs are mobile – which is exactly what Manuel did. As he lost weight, he continued to perform movements with his arms; not the best way to “exercise” per se, but what’s important is that he did something.

“Doing something” is often the best way to maintain high levels of motivation. You’ll often hear survival experts like Les Stroud or Bear Grylls instruct the viewer to “keep moving, keep thinking” so as to keep their morale up (which increases chances for survival).

Take action, even if it’s a small change (like taking the stairs instead of the elevator); it’ll help get you one step closer to your goals.