‘I lost my Homer Simpson belly and half my body fat’

Homer Simpson carries a lot of his weight around his middle. Photo / Supplied

OPINION

I used to be able to eat whatever I wanted – then I saw my reflection and realised things had to change.

I used to be able to eat whatever I wanted – lots of junk food, takeaways and processed, oven-ready food. I didn’t do much exercise, apart from riding my bike a bit. Life was busy – I have two kids, who at the time were 6 and 2, and run my own business – and I didn’t think about my health.

But then I saw some pictures of myself after a holiday in Portugal and I looked like Homer Simpson. All my weight was around my middle and my posture was terrible – it looked like I was moving the wrong way down the evolutionary scale. One day I was playing football with my sons and I got really out of breath and realised I felt unfit too.

But the tipping point came when I was at a trendy café where I’d just had a full fry-up. I saw a reflection of myself and realised things had to change. Moments later, I walked past a gym called F45. I was about to turn 45 and it felt like a sign, so I joined up, not really knowing what it would entail. It was incredibly daunting going into that first class with lots of really fit people, but they were so welcoming. I’d dragged my wife along too, and we quickly became hooked – the classes were fun, inclusive and you instantly felt part of the community.

I had my weight and body fat measured with a body scanner before I started their eight-week challenge. I was 97kg and had 24 per cent body fat, which for my 6ft 1in frame was nearly obese, according to my BMI measurement of 28.3.

Cooking from scratch

It all starts with the diet. Mine used to be cereal with sugar on top, a cheese sandwich for lunch and a takeaway or oven meal for dinner. Instead, the trainers at the gym encouraged eating unprocessed foods, cooking everything from scratch, and making sure you eat a rainbow – all sensible, solid advice that we all know, but sometimes struggle to follow. I was encouraged to cut back my calories to around 1,700, just for eight weeks, and to switch to high protein and lower fat and carbs. I had to cut out a lot of sugar – which is hard when your body is craving cake for energy at 3pm – and I started eating a lot more vegetables.

Another big thing for me was giving up alcohol for the eight-week duration of the programme – it was quite a change. Helpfully, F45 has an app where you can find recipes, meal plans, shopping lists and caloric intake and guidance – as well as being able to ask the trainers in person. At first it was quite hard to make the changes, but once you got into a rhythm – for instance, making overnight oats the night before – it became more habitual.

I enjoy food so much more now that I know what makes me feel good and what makes me feel bloated. I’ve found out that sugary snacks lead to glucose surges and then dips, which slow you down and leave you feeling tired during the day.

Consistent training

In the past, I would occasionally go to the gym for an hour, but not get much done – and it wouldn’t be consistent. But when I signed up to the programme, I was encouraged to go four times a week and do a 45-minute class, which changes each day but combines high-intensity interval training (HIIT) with strength training and moves like burpees and jump squats. Even on the days I didn’t think I felt like it, it was easy to get motivated and tell myself, “It’s just 45 minutes, then you’re done,” and afterwards I’d feel so much better for it. There’s also such a strong community of other people there – you always end a session with a sweaty high five.

F45 combines high-intensity interval training with strength training. Photo / Supplied

Cut out processed foods

After eight weeks, I’d dropped to 84kg and the body scan revealed I was down to 10 per cent body fat, but it wasn’t really this that kept me going back. I’d become hooked on training. It was doing wonders for my mental health. That was three years ago, and I’ve kept up the training and healthy eating but in a more relaxed, sustainable way. I eat around 2,500 to 3,000 calories a day now, but stick to healthy, non-processed foods.

My weight is nearer to 94kg, but the body fat is still low at 14 per cent as I now have more muscle. Best of all, when I used the body composition scales to see my metabolic age (it measures your basal metabolic rate, which is basically how many calories your body burns while resting, then compares it to other people in your age group), it was down to 44, which means that this lifestyle has given me four more years than my real age to be a better and healthier dad and husband. For a start, I can now keep up with my kids when we’re playing football.

My workout week

I still do workouts four to six times a week. I do cardio two days a week, strength training another two days and a mix of both on the other days. I play football with the kids, I’ve taken up tennis and I also factor in one rest day.

What I eat in a day

I eat about 3,000 calories a day, but I’m very careful with what I eat, and stick to the healthy principles that the programme set me. I make sure I eat lots of fresh fruit and vegetables, stay away from ultra-processed foods and make as much stuff as I can at home. I have to do a lot of meal prepping in advance to stay organised. It also means that I cook better food for the kids, too. But I do allow myself some treats – I work out enough to have the odd doughnut here and there.

Breakfast: Overnight oats

Lunch: Rice, fish and vegetables

Dinner: Mince bolognese with courgette and orzo pasta

Snacks: Protein balls, bananas

The rules I live by

Carbs: I do eat carbs because I need them for energy. I go for things like oats, rice, pasta and bananas. I don’t measure portions.

Caffeine: I like my coffee and have about three or four cups a day, but ideally not after 12pm.

Alcohol: I don’t drink any more.

Sleep: Sleep is something I’ve struggled with previously, but I think training and healthy eating help. I go to bed around 10pm and get up for the gym at 6am.

Joe Hull, 48, owns a rigging company for events and lives in London with his wife and two sons.