MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Why Sex Is An Effective Weight Loss Strategy

Why Sex Is An Effective Weight Loss Strategy

 Incredible Time-Lapse Video Shows A Man's 20kg Weight Loss Over 12 Weeks

Incredible Time-Lapse Video Shows A Man's 20kg Weight Loss Over 12 Weeks

Losing 100 Kilograms Inspired This Man to Become a Personal Trainer

Losing 100 Kilograms Inspired This Man to Become a Personal Trainer

This Man Changed His Diet, Lost 15kg, And Became The 5th Fittest Man On Earth

This Man Changed His Diet, Lost 15kg, And Became The 5th Fittest Man On Earth

{headline}

{headline}

Larry Emdur Banishes The Dad Bod

Larry Emdur Banishes The Dad Bod

How This Man Carved a Killer Six-Pack and Became an Adventure Athlete

How This Man Carved a Killer Six-Pack and Became an Adventure Athlete

Chinese Family's Incredible Weight Loss Transformation

Chinese Family's Incredible Weight Loss Transformation

{headline}

{headline}

5 New Year's Resolutions That Will Actually Help You Lose Weight

5 New Year's Resolutions That Will Actually Help You Lose Weight

3 Simple Changes This Chef Made to Drop 14 Kilograms and Sculpt a Six Pack

3 Simple Changes This Chef Made to Drop 14 Kilograms and Sculpt a Six Pack

Biggest Loser Contestant Makes Incredible Transformation

Biggest Loser Contestant Makes Incredible Transformation

New South Wales Crowned Fittest State In Australia... Just

New South Wales Crowned Fittest State In Australia... Just

People Who've Lost Weight Share Their Most Underrated Tips

People Who've Lost Weight Share Their Most Underrated Tips

How To Tell If You're Lifting Too Light In The Gym

How To Tell If You're Lifting Too Light In The Gym

Diets Can Be Tailored Using Blood Tests, Personalised Nutrition Advocates Say

Diets Can Be Tailored Using Blood Tests, Personalised Nutrition Advocates Say

  1. Home
  2. Weight Loss

3 Lessons That Helped This Man Lose 55 Kilos, Transform His Abs, and Change His Life

He was always overweight as a kid, but by the time he hit 18, Andrea Papas weighed 320 pounds - by Danielle Zickl
  • 29 Jan 2018
3 Lessons That Helped This Man Lose 55 Kilos, Transform His Abs, and Change His Life
Andrea Papas

Seventeen years ago, Andrea Papas knew his love for food as a kid had finally caught up to him.

“My eating issues were very much emotionally driven because of a very hard up bringing, with food being my comfort and my escape route,” Papas told Men’s Health. “It wasn’t easy being teased and shouted at all the time, so I had no other way to take out my emotions. My only way was through food.”

He had always been overweight as a kid, but by the time he hit 18 years old in 2000, Papas weighed in at 140 kilos, the heaviest he had ever been. He wasn’t happy, he didn’t like the way he looked, and his clothes never fit him quite right.

Now, the 35-year-old health and fitness coach from Johannesburg, South Africa, weighs in at a lean, muscular 89kg. Here are three simple pieces of advice that helped him achieve his goals—and can help you achieve yours, too.

greek_spartan View Profile
260 likes - View Post on Instagram
Yes, this is the way I eat majority of the time. # Yes, I enjoy eating like this "clean"... however you want to call it. # The majority of my plate is mostly plants, Im not a Vegan or Vegetarian & YES - I do eat meat, fish, eggs & dairy as my main protein sources. # I don't eat like this because I have to, or because I'm forced, but because I choose to. # Because I know it's not just about looking good on the outside, but feeling good and healthy on the inside. # My health is always my number one priority, the performance & cosmetic benefits come after. # Not everything is about eating because "if it fits my macros". # I eat foods like this not 80% of the times, but more like 95% of the time. # Not only do I enjoy them and feel better overall, but I know the health benefits it provides my body with. # Ask yourself what type of gas would you put if you bought a brand new Ferrari? # What good is it to have beautiful looking house on the outside, but inside you have leaking pipes, cracked walls, broken floors. # Quality calories do matter, & they always will. # Not only from a biochemical, hormonal and metabolical way, but from a cosmetic appearance too. # You can't compare a chocolate to an apple just because it has the same macros, you just can't. # It's as simple as that, irrespective even if it has the same caloric value. # Digestion, assimilation, utilization and GUT health are all very important components we need to consider for optimal health & well being. # Yes, i love flexible dieting and I know I can eat whatever I want, whenever and still stay lean. # I'm never restricted, I never see food in isolation, nor do I demonize any foods, or see them as "good" or "bad" # I love the flexibility and love having the freedom to eat all foods in healthy moderation, which I do. # My approach to nutrtion, optimal health & staying lean is relatively simple. # "Eat food, Not too much, Mostly plants"
THE QUALITY OF THE FOOD YOU EAT MATTERS

As far back as he can remember, Papas always relied on food as an emotional crutch. “Having had a very difficult upbringing growing up, I would always take my mental and emotional issues out on food, binging and eating to where I was always stuffed,” he says.

As you can imagine, the foods he binged on didn’t really include broccoli. “Cereal, pancakes, biscuits, fried foods, pizza, burgers, sweets, chocolates—you name it, and I ate it,” Papas says. “In just one meal, I would literally have two pizzas, two slabs of chocolate, a whole bag of Doritos, all washed down with two liters of Coke.”

Papas knew it was a problem, but finding a solution was the hard part. After doing some research, he made a big change rooted in a simple concept: swap calorically heavy foods for nutrient-dense ones instead.

So, rather than filling a bowl with sugary cereal, he started filling it with oatmeal and eggs. Fried foods were scrapped from the lunch menu and replaced with chicken, potatoes, and lots of vegetables. As for dinner? Papas goes for fish, usually salmon, with brown rice and a salad. He drizzles olive oil over his meals for some healthy fat.

But that doesn’t mean Papas strips out his favorite foods completely. If you check out his Instagram, you’ll see that he still still eats pancakes, pizza, and burgers occasionally. “There is no need to follow diets that deprive and restrict you from foods you enjoy,” he wrote in one post.

Papas is actually a proponent of flexible dieting. This strategy—also known as If It Fits Your Macros (IIFYM)—means he sticks to a calorie target by eating a set amount of carbs, protein, and fat.

“IIFYM is a system that one can use to teach themselves balance and moderation, not an all out junk food show,” he wrote in another post. “It’s important that majority of your diet is always based on whole quality nutrient dense foods, especially if you want to be healthy, lean, strong, and fit.”

FIND A WORKOUT YOU LOVE AND STICK TO IT

Papas realized early on in his fitness journey that he loved how resistance training made him feel. “My whole emotional, spiritual, and mental well being is healthier and better than ever before,” he says. “And I now have the confidence to take my top off and wear clothes I could never wear or feel comfortable in before.”

Lifting weights benefits your body in many ways: It helps you build lean muscle, boosts your metabolism, reduces your overall risk of injury, and even adds years to your life.

When Papas first started working out, he did a combination of boxing and strength training three days a week. Now, he hits the gym five or six days a week, most of them spent in the weight room. He could do squats all day, but also utilizes the bench press, shoulder presses, barbell curls, and barbell rows in his routine. As for cardio? He keeps it simple by walking a few miles per day.

“My goal is to build lean tissue to optimize my metabolism. The only way to do this is by resistance training,” he says. That’s because muscle is metabolically active tissue, so you’ll burn more calories at rest.

Finding a workout you love is key, he emphasizes. Going heavy on the weights works for him, but it doesn’t necessarily mean you have to force yourself to follow a similar routine if you’re going to hate every minute of it. “You have be passionate and love what you are doing, because if you don’t, it will never last,” he says.

greek_spartan View Profile
335 likes - View Post on Instagram
#TBT THURSDAY If you don't believe you can change, make improvements, you probably won't ever fixed mindsets sometimes can't change & believe they cannot change or improve. The go getter, never give up attitude usually has a positive/growth mindset, believing they're capable of reaching the top & to never stop learning Your mind influences your actions & your results. We can choose to adopt a positive or negative one. Believe in yourself, your are more capable than you believe. We decide our destiny reliant on our thoughts and actions. We just need to realize that results don't come over night. Quality & Good things take time, patience and perseverance. Change your thoughts and you change your reality for ever. If you ever find yourself saying you can't do something, or it's just not possible, or you don't have time, or you know you'll always fail, analyze those thoughts and ask yourself if it's really true? Most of the times those thoughts aren't true. It's your mind that defeats you. They're just false beliefs created by your negative mindset. Change your mindset, change your life and believe you can do it The truth is if someone else can do it, so can you. It's taken me 16 years of hard work, dedication, consistent hard work, and never giving up. I believed it and I did it, I encourage you just to believe and have faith in yourself. Take good note of someone who's great at something. If you love something you want to be good at, you'll start to act and perform similar habits to that great one. Over time, through practice, consistent effort you'll begin to work toward a similar outcome. And eventually you'll achieve your dreams and goals. Never give up #tbt #transformation #dreams #goals #fatloss #nevergiveup #dreamsdocometrue #believeinyourself #fitness #health #nutrition #diet #lifestyle #positivemindset
UNDERSTAND THAT CHANGE TAKES TIME

“People need to get quick fixes out of their minds,” Papas says. “Give yourself time, because change doesn’t come overnight. It’s a process that requires self-discipline and sacrifice.”

It took Papas two years to lose 100 pounds. If you want to make permanent changes, you have to adopt habits that are sustainable for you, he says. (Otherwise, you may end up giving up and gaining all your weight back.) There will be challenges. Even for Papas, the process of getting in shape was a rollercoaster of setbacks.

“I was constantly falling into cycles of diet fads and supplements, believing there was a quick fix to what took me years to get to.” he says. He hit his share of weight loss plateaus, since the leaner you get, the harder it is to keep shedding pounds.

“You can go months without seeing any change at all, which was very demotivating and emotionally draining, and lead me nearly to give up hope many times,” Papas says. “But if you apply some patience, persistence, and perseverance, those challenges will turn into victories.”

This article originally appeared on Men's Health.

  • Fitness
  • Nutrition
  • Weight Loss
  • Life

Subscribe Now-6 Issues just $36.99

Subscribe Now
Subscribe Now

Subscribe Now-6 Issues just $36.99

Subscribe Now
Subscribe Now

Recommended to you

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Why Sex Is An Effective Weight Loss Strategy

Why Sex Is An Effective Weight Loss Strategy

 Incredible Time-Lapse Video Shows A Man's 20kg Weight Loss Over 12 Weeks

Incredible Time-Lapse Video Shows A Man's 20kg Weight Loss Over 12 Weeks

Losing 100 Kilograms Inspired This Man to Become a Personal Trainer

Losing 100 Kilograms Inspired This Man to Become a Personal Trainer

This Man Changed His Diet, Lost 15kg, And Became The 5th Fittest Man On Earth

This Man Changed His Diet, Lost 15kg, And Became The 5th Fittest Man On Earth

{headline}

{headline}

Larry Emdur Banishes The Dad Bod

Larry Emdur Banishes The Dad Bod

How This Man Carved a Killer Six-Pack and Became an Adventure Athlete

How This Man Carved a Killer Six-Pack and Became an Adventure Athlete

Chinese Family's Incredible Weight Loss Transformation

Chinese Family's Incredible Weight Loss Transformation

{headline}

{headline}

5 New Year's Resolutions That Will Actually Help You Lose Weight

5 New Year's Resolutions That Will Actually Help You Lose Weight

3 Simple Changes This Chef Made to Drop 14 Kilograms and Sculpt a Six Pack

3 Simple Changes This Chef Made to Drop 14 Kilograms and Sculpt a Six Pack

Biggest Loser Contestant Makes Incredible Transformation

Biggest Loser Contestant Makes Incredible Transformation

New South Wales Crowned Fittest State In Australia... Just

New South Wales Crowned Fittest State In Australia... Just

People Who've Lost Weight Share Their Most Underrated Tips

People Who've Lost Weight Share Their Most Underrated Tips

How To Tell If You're Lifting Too Light In The Gym

How To Tell If You're Lifting Too Light In The Gym

Diets Can Be Tailored Using Blood Tests, Personalised Nutrition Advocates Say

Diets Can Be Tailored Using Blood Tests, Personalised Nutrition Advocates Say

MensHealth
  • About Us
  • Contact Us
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Terms of Use
  • Privacy Statement

Brands

  • Women's Health

Our Network

  • Paragon Media Pty Ltd
© 2021 Are Media PTY LTD
Get more from Men's Health

Magazine Subscription Offer

Subscribe Now-6 Issues just $36.99

Shop This Offer
Subscribe Now