How 'Fat Daddy' lost 115 pounds

Story highlights

  • Dion Almaer lost 115 pounds over the last year
  • He experimented with a variety of approaches to diet and exercise
  • He feels healthier and has more energy
Dion Almaer's career revolves around experimentation. As a software engineer, he's always trying out different approaches to get the best outcomes and running tests to confirm hypotheses.
Last year, he decided to optimize the operation of a different kind of machinery: his own body.
Almaer, 37, is about to become a father for the third time, and he wants to be around for grandchildren further down the line. That's partly why he decided last year to get his weight, and health in general, under control.
In September 2012, the 5-foot-11 British-born man weighed 300 pounds. Today, he's 185 pounds.
He didn't follow any one pre-established regimen to get there. A variety of books and lectures taught him about possible methods, and he tried different approaches until he found what worked for him. What he did specifically isn't necessarily the best method for everyone.
"Try to set up an experiment where you give yourself some time, and kind of hold yourself to it," he advises. "If you screw up one day, that's in the past. Just pick yourself up and try again."
Sitting, the American way
Growing up in London, Almaer was very active. He played soccer and cricket in his youth. But when he went to college at the University of Minnesota, he got hooked on computers. He rebuilt the university's student registration system and worked for a start-up company while still in school.
The price of technology was slothfulness.
"I started to move a lot less, and sit at a computer a lot more, and just ate crap all day long," he said. "It kind of escalated from there."
Without fully realizing it, his diet turned to virtually all carbohydrates; he never ate vegetables. At the start-up company, he helped rig the soda machine so Mountain Dew would pour out even more concentrated.
Being overweight seemed to bring down his immunity. He developed skin conditions. When he'd get a cough, it wouldn't go away for months.
Over time, his weight ebbed and flowed. He got a little healthier while working in Boulder, Colorado. He lost a significant amount of weight when he and his wife moved to London, because he walked around the city and ate better.
But when they relocated back to the United States, moving several more times, Almaer's weight swung upward again. Almaer boasts that he has lived in every time zone in the continental United States -- and most of them helped him gain weight.
Target 1: Diet
Family members had been bugging Almaer for a long time about getting healthy. His father, a personal trainer and gym owner, was always in the back of Almaer's mind.
But it was Gary Taubes, author of "Why We Get Fat," who ultimately inspired him. Taubes taught Almaer that not all calories are alike -- it matters what you eat -- and that carbohydrates in particular are bad because they stimulate insulin, a hormone that increases fat storage.
Controversy still surrounds the idea that a low-carb diet is healthier than a high-carb one (Robert Atkins' famous diet, for instance, is still hotly contested), but Almaer decided to try it.
Almaer cut way back on his carbohydrates, then started adding some foods back into the diet to see how he did. He stayed away from processed foods. He also started paying more attention to his body's signals, only eating when he was hungry.
Another technique he found useful at the beginning of this journey was taking a photo of food that he was about to consume, making him feel more "in the moment" during the act of eating.
In conducting his personal experiments, Almaer didn't want to start with more than one variable at a time, so he didn't add in exercise until he felt he had a good handle on diet. With diet changes alone, he lost 20 pounds in two weeks.
He created a mobile Web app called 16:8 to track the time between his meals, because he had read about the idea of intermittent fasting. He would simply hit a button when he started and stopped eating, so he could monitor how energetic he felt in connection with how much time had passed since eating. For instance, he has discovered that he feels great when he runs in the morning even if he's been fasting since the night before.
Target 2: Exercise
When he felt his diet was under control, Almaer decided to try running, which he had never enjoyed. The first time, he could barely get to the end of the block. He paced himself by taking long walks, then got into a routine of "run, walk, run."
The key here was to commit ahead of time to running every single day, and letting that habit form, he says. He didn't have to make a decision every day about whether to exercise -- he had already made that choice. Soon he was able to run three miles at a time. Then