When most people think about weight loss, they don’t think about Walmart. But what if we told you that one man began his journey to lose over 300 pounds with what some are calling the Walmart Diet? But it’s not what you think.
Pasquale “Pat” Brocco, 31, was called “Fat Pat” his entire life. But now, people call him “Possible Pat” on all his social media because of his incredible weight loss journey and his unique fitness plan that helped him lose more than 300 pounds. And many of you have been emailing us about featuring him because he’s such a motivation. He’s living proof that no matter how big you are, you CAN lose weight. And it all started with him walking to and from his local Walmart.
Years ago, a doctor warned Brocco that his weight, which was then 605 pounds, as well as his high blood pressure and high cholesterol, were extremely dangerous, according to ABC News. Brocco took a quick photo of himself after his appointment and realized just how big he had become.
“At 605 pounds I was in a dark hole, nothing motivated me,” says Pat. “Until the doctor spoke to me and said ‘Pat if you keep on going this route, you will die. That was it for me. That scared the hell out of me. Maybe that won’t motivate you because you’re not facing death, But your motivation doesn’t have to be that. Your motivation comes from anything you chose it to be. If it’s your wife, husband, kids, friends or simply wanting to feel better. At the end of the day, you need to find what’s going to push you that extra mile when you feel like giving up.”
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Determined to make a change, Brocco decided that every time he was hungry, he would walk to the closest Walmart near his Avondale, Arizona home, which was one mile away, and then walk back home to eat. “You walk to Walmart three times a day, and you end up walking six miles,” Brocco said to ABC News. “It’s amazing because I never walked six miles in my life, and I was doing it every day.”
Walking can totally transform your body. No matter your current step count, increasing it is totally possible. Fitness experts recommend up to 15,000 steps per day, seven days a week, to lose weight. Then try to double it slowly. Unlike increasing your workouts overnight, doubling up your step count won’t stress your body or make you prone to injury.
Brocco changed his eating habits by loading up on healthy food—like vegetables, meat, sweet potatoes, steel-cut oatmeal, and quinoa—while finding other foods that were holding him back. “Once I figured out dairy was my downfall, I took it out of my diet, and instantly I started losing weight again,” he said.
“You may look at this transformation and say DAM! How did he do it?” explains Pat on his Instagram. “Everyone wants the secret to weight loss, everyone wants ‘the quickest way’. The truth is, it took me over 4 years. It took consistency of not only working out but to get out of bed every morning to do cardio, go home and eat clean whole foods, it took countless hours of prepping my meals for the day, working out. That’s something you don’t see here, what I want you guys to understand is that it’s going to take some time, maybe a month, 6 months, a year, 3 years but whatever your goal is remember why you started and stay to consistent.”
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What Did He Eat to Lose Weight?
Below are Brocco’s pre-and post-weight-loss diets for a typical day:
Before weight loss:
He took in about 11,200 calories per day. His diet used to look like this:
Box of cereal
1/2 gallon whole milk
1 package peanut butter cups
1 candy bar
12-inch meatball and cheese submarine sandwich
100 fast-food chicken nuggets
1 fast-food apple pie
1 fast-food milkshake
2 liters soda
4 doughnuts
After weight loss:
He’s taking in about 2,250 calories per day:
2 gallons water
About 20 egg whites
1 cup oatmeal
24 ounces chicken breast
Green beans
6 ounces ground lean bison
32 almonds
1/2 sweet potato
How to Lose 100-Pounds
You may not have a goal of 300 pounds to lose like Pat, but if you’re looking to lose a substantial amount of weight, try making small changes in three key areas of your life:
1. Dietary Adjustments:
Focus on Protein:
Incorporate lean protein sources like poultry, fish, eggs, and legumes into each meal to promote satiety and muscle growth.
Increase Fiber Intake:
Consume plenty of fruits, vegetables, and whole grains to aid digestion, promote fullness, and help regulate blood sugar levels.
Reduce Processed Foods:
Minimize your intake of sugary drinks, processed snacks, and fast food, as these can contribute to weight gain.
Hydrate Adequately:
Drink plenty of water throughout the day to stay hydrated and prevent overeating, as thirst can sometimes be mistaken for hunger.
Mindful Eating:
Pay attention to your hunger and fullness cues, and avoid overeating, especially during meals.
Control Portion Sizes:
Be mindful of how much you eat, and use smaller plates to help you manage your portions.
2. Exercise and Physical Activity:
Incorporate Cardio:
Engage in regular cardiovascular exercise like brisk walking, running, swimming, or cycling to burn calories and improve cardiovascular health.
Include Strength Training:
Work with weights or bodyweight exercises to build muscle mass, which can boost your metabolism and help you burn more calories at rest.
Find Activities You Enjoy:
Choose activities that you find enjoyable to make exercise a sustainable part of your routine.
Set Realistic Goals:
Start gradually and progressively increase your exercise intensity and duration as you get fitter.
3. Lifestyle Changes:
Prioritize Sleep:
Aim for 7-9 hours of quality sleep per night, as sleep deprivation can increase appetite and contribute to weight gain.
Manage Stress:
Find healthy ways to manage stress, such as exercise, meditation, or spending time in nature, as stress can lead to unhealthy eating habits.
Be Mindful of Alcohol Intake:
Reduce your alcohol consumption, as alcohol can be high in calories and can also increase your appetite.
Seek Support:
Join a support group, find a weight loss buddy, or consult with a registered dietitian or therapist for guidance and encouragement.
Monitor Progress:
Track your weight loss and measure your body circumference to stay motivated and see the progress you are making.
“I’m far from perfect and even farther from where I want to be,” posts Pat. “But I’m way better than I used to be and closer than I’ve ever been before!
“Never stop fighting, let’s make constant growth, always aim to be better and do more, never be content with where you are. Trust me we all can do better!”
To follow Pat on social media, you can click on @PossiblePat on most platforms.
