Wes Whitaker, 36, a banking onboarding programme manager from Westfield, Indiana, loved to run. He also ate as much as he wanted while maintaining his physique. Then came fatherhood. As he adjusted to being a first-time dad, he began skipping workouts and eating more unhealthy meals. The once-active running enthusiast became short of breath carrying his daughter up the stairs.

It took a random weigh-in to show how much he had let himself go – reaching an all-time high of 277 pounds (125.6kg). Instead of spiralling over the weight gain, Wes treated it as a challenge. He set himself the goal of completing a triathlon and made a series of lifestyle changes. Here’s how he dropped more than 90 pounds (41kg) in 15 months.

It was 2018, and I had lost 30 pounds on a low-carb diet. I was feeling good and completed a half marathon after losing the bulk of the weight. I was inspired to take on physical fitness challenges because of the energy and renewed health I had gained. Since I was exercising so much, I could eat whatever I wanted and still maintain my weight. Once I stopped training, I kept eating without limits.

So I started gaining weight again. I didn’t realise how bad it had got – I was in deep denial. It didn’t help that I had just become a first-time parent, so it was easy to grab an unhealthy meal. I could justify skipping a workout because of parenthood.

Still, the weight gain became harder to ignore. I felt miserable. I had no energy, lacked motivation, was constantly tired, and found myself short of breath from everyday activities like carrying my daughter up the stairs, getting down on the floor to play with her, and mowing the lawn. I also suffered from joint pain and migraines. I became very self-conscious about my body and wore baggy clothes to hide my weight.

The Wake-Up Call

In February 2024, I turned 35. I stepped on the scales one day and was shocked to see the number: 277 pounds. This was the heaviest I had ever been in my adult life.

Standing on the scales, I realised a few things. I come from a family where diabetes is common, and I was seeing the devastating effects of the condition in real time in people I love. I was putting myself at high risk of diabetes by being overweight.

There were other signs I had largely ignored. I had grown out of all the clothes in my wardrobe. My daughter would want me to play with her, but I could only manage a few moments before I had to stop to catch my breath. I needed to be able to show up for her and be the dad she deserves.

I had to do something different. That decision prompted me to join the Virta Health Program, a low-carb lifestyle programme.

Weight Loss Requires a Strategy

I started my weight loss by limiting my daily carbohydrate intake to 30 grams or less. I didn’t have cheat meals or take days off. I wanted to build mental resilience and create habits I could sustain.

Virta provided guidance on appropriate foods, but it was my responsibility to check labels and ensure what I was eating fit within my carb allowance. Most of my diet shifted to eliminating bread, pasta and sugar.

I learned to be more strategic. In the past, I didn’t plan meals and often ended up grabbing fast food or whatever I felt like at the time. I started meal prepping on Sundays, either preparing food in advance or mapping out what I would eat. This helped with portion control.

A typical day was eggs and bacon or sausage for breakfast. For lunch I would have deli meat, cheese and egg wraps. Dinner would be a protein such as pork, fish or steak, with vegetables like broccoli and cauliflower. If I was craving something sweet, I would have sugar-free jelly or use the Virta recipe book for low-carb options.

I also used a carb and protein tracking app to manage my intake throughout the day. I travel often for work, so I typically look at menus in advance to decide what I can have.

I Set a Major Goal

I didn’t start working out straight away. I lost 37 pounds just by changing my diet in the first three months. When my energy started to return, I began exercising again.

When I started working out again, I weighed 240 pounds. I followed an online plan with four days of running and weight training. At first, it was hard. But the mental discipline I had built through my dietary changes helped me stay consistent. I lost more than 50 pounds after returning to training alongside my new diet.

Because I’m a goal-oriented person, I wanted a clear objective. It came while I was watching the Summer 2024 Olympics. It gave me a burst of motivation and I decided to take on a triathlon. I wanted to measure my overall fitness level, so I began training towards that goal.

In September 2024, I did it. It was a huge accomplishment. My ultimate goal is to improve my times enough to qualify for and complete the seven Abbott World Marathon Majors.

How I Feel Now

The majority of my weight loss happened within 15 months. By May 2025, I was down more than 90 pounds. Most importantly, I have kept the weight off. I am down three clothing sizes and no longer feel embarrassed or self-conscious. The health issues I experienced are gone. I have never felt this good in my adult life.

From losing the weight, I learned that with mental discipline, intentional choices and determination, you can achieve what you set out to do. When I crossed the finish line of my first marathon, I went from thinking I could do it to knowing I would. There were weeks where my weight plateaued, but I stayed consistent and trusted the process.

There is no better time than now to start. If you had told me in February 2024, when I was unable to chase my daughter around the house, that I would be 90 pounds lighter and running marathons today, I would not have believed you.

There is a saying that if you fail to plan, you plan to fail. That proved true for me. By planning my meals and training in advance, I was able to stay on track. Too many people get discouraged because they let circumstances dictate their progress. I learned to take control of my day and my choices instead.