Weight loss is a deeply personal journey, fraught with challenges and triumphs. Two individuals, Jelly Roll and Pat, have bravely shared their stories, offering inspiration and practical advice to others seeking to improve their health and well-being. Both stories underscore the importance of setting achievable goals, addressing underlying issues, and finding sustainable strategies for long-term success.
Jelly Roll's Public Transformation
Jelly Roll, the singer whose real name is Jason DeFord, has been remarkably open about his struggles with weight and his subsequent journey toward a healthier lifestyle. His transparency is motivated by a desire to connect with others facing similar challenges and to demonstrate that significant change is possible.
From 540 Pounds to Setting New Goals
Jelly Roll's weight loss journey began with a commitment to making small, achievable goals. In an April 2025 interview with Pat McAfee, he revealed that he had lost nearly 200 pounds, dropping from 540 pounds to 357 pounds. This milestone came just five months after he announced a previous weight loss of 120 pounds in November 2024. He has lost 183 pounds since making lifestyle changes. Motivated by this success, he immediately set a new goal: to lose another 100 pounds and skydive with his wife in Sweden.
Embracing Lifestyle Changes
Jelly Roll's weight loss is attributed to several key lifestyle changes. He adopted a healthier diet, prioritizing nutrition and reducing alcohol consumption. Exercise also became a crucial component of his routine, particularly during his "Beautifully Broken Tour" in 2024.
Running and Training
Running played a significant role in Jelly Roll's initial weight loss. He stunned viewers at the Academy of Country Music Awards in May 2024 with his noticeably slimmer appearance, which came shortly after he completed the 2 Bears 5K race in Los Angeles. Reflecting on the 3.1-mile run, he described it as "really emotional" because he had been unable to walk a mile just a few months prior. Training for the 5K was a major motivator, and after finishing the race, he estimated that he had lost "50 to 70-something pounds." In mid-April 2024, he shared that he was running 2 to 3 miles a day, four to six days a week, and incorporating 20 to 30 minutes in the sauna followed by six minutes in a cold plunge.
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Overcoming Food Addiction
In a November 2024 interview, Jelly Roll emphasized the importance of overcoming food addiction in his weight loss journey. He described his struggle to change his relationship with food, which had been unhealthy for most of his life. He explained that once he committed to discipline and healthier habits, the momentum built, leading to significant progress.
Diet and Exercise
When asked about his weight loss strategy in April 2025, Jelly Roll shared that it was quite simple: eating a lot of protein and vegetables, and walking. He acknowledged that while it might not sound "cool," it was effective. He also admitted that he still faces challenges, particularly with food cravings. At the 2025 Academy of Country Music Awards, he emphasized the importance of addressing food addiction at the dinner table, noting that while exercise is beneficial, the primary battle is with food.
Tour Lifestyle Changes
Jelly Roll's tour lifestyle also underwent a transformation. He began working with a nutritionist, Ian Larios, who helped him make sensible food swaps and incorporate more physical activity into his daily routine. Instead of revolving around "cocaine and alcohol," his tour culture shifted to activities like shooting basketball and having lattes for lunch. Larios shared cooking tips, swapping out Jelly Roll's favorite meals for healthier options. For example, he prepared a banana bowl with sliced bananas, Manuka honey, and Stevia-sweetened dark chocolate before shows and a protein-rich version of Nashville hot chicken (air-fried and seasoned with potato and rice flour) after performances.
Reflecting on Past Struggles
Jelly Roll has been open about his lifelong struggles with obesity and addiction. In a 2018 Instagram post, he shared that he once weighed over 500 pounds and described the realization as "one of the most embarrassing" days of his life. He expressed his desire to live a normal life, free from the limitations imposed by his weight. He also mentioned a previous weight loss effort in 2016, during which he lost 200 pounds but regained 60 pounds due to overeating and overdrinking.
Setting New Goals
Jelly Roll has set several ambitious goals for his weight loss journey. One of his primary goals is to be featured on the cover of Men's Health magazine by March 2026. He publicly announced this goal to hold himself accountable and inspire others. He also wants to weigh less than 250 pounds so that he can participate in activities he has never been able to enjoy, such as skydiving, riding a rollercoaster, riding a bull, and wrestling an alligator. He wants to demonstrate that his success is "in spite of" his weight and bring people along on his journey.
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The Importance of Honesty and Openness
Jelly Roll's decision to share his weight loss journey publicly is rooted in his desire to be honest about his struggles and to connect with others who may feel ashamed or isolated. He believes that by being open about his experiences, he can help others feel less alone and more motivated to pursue their own health goals.
Pat's Steady and Sustainable Approach
Pat's weight loss story highlights the importance of finding a sustainable approach that fits individual needs and preferences. Unlike fad diets, Pat focused on making gradual lifestyle changes and embracing a balanced eating plan.
Finding a Sensible and Balanced Approach
Pat, who had struggled with her weight her entire life, recognized the need for a long-term solution. After experiencing the frustration of losing weight only to regain it, she sought a program that emphasized balance and moderation. She found that WebMD's Weight Loss Clinic, which aligned with the principles of the government's food pyramid, was the right fit for her.
Embracing Lifestyle Changes
When Pat joined the Weight Loss Clinic in November 2003, she weighed 387 pounds and faced health risks such as high blood pressure, joint pain, and the threat of diabetes. She committed to eating healthfully, avoiding fads, and making sustainable lifestyle changes. Over 18 months, she lost nearly 100 pounds through a slow and steady approach.
Key Strategies for Success
Pat identified several key strategies that contributed to her weight loss success:
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- Flexible Eating Plan: Pat did not want to eliminate her favorite foods entirely. She allowed herself to eat them in moderation, which helped her stay consistent with her diet.
- Meal Planning: Pat found that planning her meals and snacks in advance was essential for staying on track.
- Regular Meals and Snacks: She ate three meals a day along with regular snacks of healthy foods to keep her feeling satisfied.
- Smaller Portions: Pat reduced her portion sizes to control her calorie intake.
- More Vegetables and Fruit: She increased her consumption of vegetables and fruit to provide essential nutrients and fiber.
- Fewer Sweets: She limited her intake of sweets to reduce her sugar consumption.
- Fewer Snacks in the Evening: She avoided snacking in the evening to prevent unnecessary calorie intake.
- Less Fast Food: She reduced her consumption of fast food, which is often high in calories, fat, and sodium.
- Journaling: Pat used a journal to track her food intake and monitor her progress.
- Online Community: She actively participated in the Weight Loss Clinic's message boards, seeking support and sharing her experiences with others.
- Exercise: Pat incorporated exercise into her routine by attending a Curves gym three times a week and doing core-strengthening exercises and stretches on non-gym days.
Improved Health and Well-being
Pat's weight loss and fitness routine led to significant improvements in her health and well-being. She was able to stand for longer periods, bend more easily, and walk without getting out of breath. She also had more energy and interest in activities that she had been unable to do for a long time.
Pat's Top 10 Weight Loss Tips
Pat shared her top 10 tips for weight loss success:
- Measure portions.
- Read food labels.
- Learn substitutions and equivalents.
- Journal faithfully, either online or on paper.
- Use food as fuel.
- Move more.
- Ask for help if you need it.
- Connect with the online community.
- Pay attention to everything you put into your mouth.
- Eat breakfast every day.
A Lifelong Journey
Although Pat still had a way to go to reach her 200-pound weight loss goal, she was confident that her new skills and lifestyle habits would eventually get her there. She viewed weight loss as a lifelong journey rather than a quick fix.
Common Weight Loss Tips
Shedding pounds may be hard work, but it doesnât need to be complicated. People tend to underestimate how much they actually eat, which can contribute to weight gain. For those with kidney disease, certain dietary restrictions limit low calorie food choices, adding another element to the struggle. Itâs not all bad news though and the National Kidney Foundation is here to help you win your battle with the scale with five simple weight loss tips.
Log It
Try keeping a journal or food log of every item you eat and drink each day. Include portion sizes so that you can identify where and when youâre overeating. Try using mobile apps to calculate how many calories youâre actually taking in each day. If you are following a diet for kidney disease, make sure to look at values for potassium, phosphorus and sodium, in addition to calories, carbohydrates, protein and fat. You can also look up nutrition values online for free by visiting the USDA food tables.
Create an Exercise Plan
Itâs possible to stay active during the holidays despite social gatherings competing for space on your calendar. Pencil in your physical activity ahead of time and it will be easier to stick with it. Aim to get at least 30 minutes of exercise, five times a week. Of that, at least 10 minutes, two or three times a week, should include light weight training.
Make Simple Swaps
Look at the high-calorie foods you enjoy and try switching to lower calorie alternatives. For example, instead of frying favorite foods try baking, broiling, or grilling. Switch out high calorie salad dressings for lower calorie versions. Watch out for the casseroles at holiday parties â limit yourself to smaller portions and enjoy them less often, since they can be high in calories, sodium and phosphorus.
Still Hungry?
When dieting, a common complaint is not feeling full. When youâre hungry, try eating certain types of foods that will fill you up without wrecking your diet. Focus on foods that are low in calories and high in chewing satisfaction. These will provide bulk in the stomach which will keep you from getting hungry again a short time after eating. Low salt crackers can provide the crunch you crave without the higher salt, higher fat content of chips. High fiber foods such as fresh fruits and vegetables (especially ones with seeds and skins), and low salt/low fat popcorn are some examples. Three cups of popped popcorn (air-popped or microwaved, without salt and fat) only contain about 100 calories and can really be filling. If you are on a limited fluid allowance, try saving some of your fluids to have with your snacks. This can also help create a feeling of fullness.
Slow Down
Beware of the bite-sized appetizers that are standard party fare. If youâre able to eat it quickly, chances are that food is not very high in chewing satisfaction. Instead, look for a fresh fruit and vegetable platter. Fresh fruits and vegetables usually require more chewing. This can slow down your rate of eating and may help you to eat less overall. Also, try to savor each bite.
If you are following a low potassium and/or low phosphorus restriction, try these fruit and vegetable suggestions:
Low potassium vegetables (1 cup serving size): iceberg lettuce, raw cabbage, cucumbers, cauliflower, onions, bell peppers, radishes, celery, carrots, and Chinese pea pods.
Low potassium fruits: apples, mandarin oranges, grapes, pineapple (in own juice if not fresh), pears, blueberries, strawberries (limit 1 cup a day), blackberries, raspberries and fresh plums (limit 2 plums a day).
To keep motivated, share your weight loss progress with friends and family. Stick with healthy changes even if you donât initially see results on the scale. These are general weight loss tips.