A Maine father who once dreaded having his photo taken at his son’s graduation has lost 180 pounds, thanks to a strict diet plan that has also saved him $2,000 a month on groceries.
Justin Dudley, 48, weighed 343 pounds and wore a size XXXXL at his heaviest, a result of years of carb-heavy meals and fast food addiction. He admits that he followed each meal with dessert and spent $1,600 to $2,400 monthly on ice cream, chips, and candy.
In April 2024, with his son Ethan’s high school graduation approaching, Dudley made a life-changing decision. “I always hated having my photo taken,” he shared. “But I wanted to make my son proud on his special day.”
Dudley adopted a strict meal plan with intense calorie counting and intermittent fasting—an eating routine that alternates between fasting and eating on a regular schedule. His diet consisted of tea and coffee throughout the day, followed by a 1,200-calorie dinner, totaling the recommended daily intake of 2,000 to 3,000 calories.
He also incorporated home workouts into his routine.
Dr. Jason Fung, a Canadian nephrologist and intermittent fasting expert, said that following a set routine can help curb food addictions. “By eating at the same time each day, Dudley is building a habit that makes it easier to stick with, and it helps him avoid fast food,” Fung explained.
In the first month of the diet, Dudley lost 22 pounds. By June 2024, he had lost another 20 pounds. Despite feeling self-conscious about his weight during his son’s graduation, Dudley received praise from Ethan for his progress.
Since then, Dudley has lost a total of 180 pounds and spends only $300 a month on food, compared to over $1,000 previously. “I save thousands a month that would have been spent on junk that was putting me into an early grave,” he said.
Dudley’s weight loss has also allowed him to pursue activities he never thought possible, such as traveling. The death of his father, shortly before Dudley began his weight loss journey, was a powerful motivator. “Losing my dad hit me hard. I didn’t want Ethan to lose me prematurely,” Dudley shared.
Intermittent fasting may not be easy, but Dr. Fung advises turning it into a habit for long-term success: “It’s never easy or fun, but making it a habit is key to maintaining the benefits.”
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