The Dietary Changes and Training Routine a 45-Year-Old Dad Followed to Lose 50 Pounds in Just 3 Months
When someone undergoes a major weight loss transformation, the first thing people want to know is: How did they do it? But one of the rarer questions asked is: What encouraged them to lose weight? Sure, sometimes it's for aesthetic purposes, but other times, it boils down to something much deeper. For Thomas Dominguez, a 45-year-old from Corpus Christi, a heart attack in late 2023 was the motivating factor.
"While in the emergency room, I met a man who was in advanced stages of diabetes," Dominguez shared. He was struggling to walk, talk, and even breathe. I spoke with him and his wife that night for a while and got to know his story. Later that night, the doctor showed up and informed him that they were going to have to amputate both of his legs. I broke down crying with them and vowed to never allow myself to get to that point."
After that, Dominguez decided he wanted to get healthy to be around as long as possible for his children and future grandchildren. Working with a coach at Virta Health, he started at 210 pounds and ultimately dropped to 160. Read on to see the key changes he made to achieve the 50-pound weight loss.
Diet and Nutrition
Through his job, Dominguez started working with Virta Health, which he credits for changing his life. By working with his coach, Dominguez gained a wealth of knowledge regarding his own nutritional health. After two years, he still speaks with his coach on a near-daily basis, whether he's asking questions about certain foods he's unsure of or just seeking a dose of encouragement to keep working hard.
Sugar is a normalized part of the American diet, and until you start paying closer attention to your own intake, it's easy to underestimate how much you're actually consuming. Dominguez cut down his own sugar and carb intake, getting rid of sugary drinks, sweet foods, breads, and pastas.
"I was always a soda guy, so that has been the biggest change for me," Dominguez said. "Of course, I give myself the occasional indulgence, whether it's a chicken fried steak, breakfast taco, or even a small piece of birthday cake."
Weekly Workouts
As for training, Dominguez worked out at the gym and started running after work. It began with a 30-minute workout at the gym and a one-mile jog. Fast forward to today, he now spends a full hour at the gym after work and jogs 2.5 miles, six days a week. I
"I've run a 10k Spartan race and am scheduled for another in November, which is something I never thought I'd do," Dominguez shared. One thing I've learned is that weight loss is not a quick fix. It has to be a lifestyle change."
This story was originally published by Men's Journal on Jun 17, 2026, where it first appeared in the Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published June 17, 2026 at 10:49 AM.