A high school teacher whose weight increased after leading a “reckless” lifestyle has detailed how he went from wearing a 3XL shirt to a size small in just nine months.
Joseph Zia, from New South Wales, weighed 114kg at his peak after “ignoring” his health for most of his life.
“I was living an out-of-control lifestyle. I was eating everything, sleeping at all hours and not prioritising my health,” the 30-year-old told Daily Mail Australia.
“I was too comfortable to notice how out of shape I was. I was wearing 2XL and 3XL shirts, but I didn’t realize how big I actually was. That was the problem with being comfortable in your own skin – it doesn’t create change or discipline.”
Joseph, who wore size 36-inch pants, was determined to become a sprinter, but knew he needed to overcome his unhealthy habits to lose weight.
“I was about to turn 29 and I felt like I was ignoring one of the most important things in life: my health. I had no discipline in my life and I was just doing what I had to do,” she explained.
“Losing weight wasn’t my main goal. I’d dreamed of being a sprinter all my life. I knew the best time to start pursuing that dream was now. I knew I needed to change my life before I turned 30.”
In less than a year, Joseph lost 38 kilos after revising his diet.
Joseph Zia weighed 114kg at his heaviest point. In just nine months, he lost 38kg.
“I completely eliminated sugar, including natural sugar, which may sound crazy, but it was necessary,” she explained.
“It took me about nine months and I’ve kept at it. I also cut out processed foods and didn’t eat them unless absolutely necessary.
In addition to his dietary change, Joseph began exercising and incorporating sprinting and strength training into his fitness regimen.
“If you add sprints and strength training to your workouts, you will see results. Isometric exercises are very underrated, but they give incredible results. I combine them with my strength training and with big compound lifts,” he explained.
“I haven’t done a single bicep curl or any other small exercise in all this time.”
Joseph embarked on his weight loss journey in August 2023.
The high school teacher explained how he went from wearing a 3XL T-shirt to a size small.
By June 2024, she had slimmed down to just 76 kilos in an astonishing body transformation.
“I’m really proud of myself,” Joseph said.
‘I’m not going to lie, it’s been a long road and there have been times when I haven’t wanted to exercise or go to training.
‘The tracks aren’t very close to where I live, so it’s been a sacrifice. I sacrificed a lot of time to travel to the track and I didn’t give up.
“I don’t feel like I’m at the end of the road… I feel very far from it. I’m just getting started.”
Before losing weight, Joseph ate “whatever was available” and regularly enjoyed snacking on chocolate and crisps.
But now he has a healthy diet and eats only foods that he knows will give his body “fuel.”
The 30-year-old with his wife, who has been his biggest support during his transformation.
Start every morning with a cup of coffee with collagen protein powder.
For breakfast, enjoy oatmeal with almonds, honey and powdered peanut butter.
Their lunch usually consists of brown rice with tuna.
Every night, he cooked home-cooked meals with his wife, including lasagna, gnocchi, or Thai chicken noodles.
“Cooking certain meals with my wife has definitely helped me; my wife has been a great support,” he said.
The young man said he led a “reckless” life in which he never prioritized his health. In less than a year, Joseph lost 38 kilos after reviewing his diet
Despite his strict diet, he was “still able to enjoy life and food.”
“I didn’t track calories during my weight loss and ate out at least twice a week,” she explained.
Joseph said he enjoys dining out, but always makes “smart choices” when eating out.
“I don’t treat myself like I feel like I’m cheating. I don’t see eating as a matter of ‘dieting’ and ‘cheating,'” she explained.
“I eat out often, but I would never opt for a cheesecake; I know it doesn’t fuel my body. I eat primarily for energy as a sprinter.”
Joseph, who currently wears a size small shirt and 28-inch pants, now trains up to twice a day.
After nine months of eating healthy and exercising, Joseph slimmed down to just 76 kilos.
For those looking to slim down, she said self-discipline is key to weight loss.
“Discipline is powerful and discipline is not caring what other people think, especially if you’re doing what’s best for you,” Joseph explained.
He found that losing weight alone helped him through the transformation.
“The best way to lose weight is to do it alone. It doesn’t have to be in a group, you don’t have to pay money to anyone to do it. It’s an exceptional achievement, and doing it alone requires an exceptional person, an exceptional person,” he said.
‘It’s like applause at the beginning, only you know how much work you’re putting in and the support and ‘good for you’ comments come when you don’t need them, so it’s better not to depend on anyone.
‘It’s also important to not get comfortable with your body, like wearing “comfortable” clothes, because once you do, comfort won’t give you the discipline to change.’
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