Reaching personal breaking point is often the catalyst for lasting change. For Wes Whittaker, a 37-year-old father from Indiana, his breaking point came in the form of a 95-pound weight loss journey. After reaching her heaviest weight, Whittaker lacked energy, suffered frequent migraines, felt short of breath with routine activities and felt a growing sense of discomfort in her skin. Eventually, such situations led him to completely reconsider his health.
“I was a new father to a beautiful baby girl, and it really changed my perspective on taking responsibility for my health so that I could be the best version of myself for her,” says Whittaker. “I also have a history of diabetes in my family and I was watching the devastating impact poor health choices were having on the people closest to me, those I cared about deeply.”
Whittaker says he didn’t want the same trajectory for himself and decided to take responsibility by changing his habits and building a healthy future. Read on to learn about the exact changes she made during her weight loss journey.
wes whittaker
diet and nutrition
by working with virtue health Through her employer, Whittaker adopted a low-carb diet, eliminating sugar and monitoring her ketones and glucose daily. He limited his carb intake to 30 grams or less per day to allow the body to rely on fat for fuel instead of carbs.
“I’ve found that there are a lot of substitutions or replacement items that give me the opportunity to still eat ‘normal’ meals while maintaining my nutrition plan,” he says.
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weekly workout
When Whittaker began her fitness journey, she started with running and walking workouts to build consistency and establish a routine. But after losing 40 pounds, she pushed herself further by training for and completing her first triathlon. Seven months after his transformation, he focused on a full marathon, which he completed in November 2025. Now, his long-term goal is to complete seven Abbott World Major marathons.
Today, Whittaker’s training weeks depend on whether he is training for a marathon. When he’s not in the training block, he runs three to four miles with five days of weight training. During marathon training, he would run five days a week, with one day of cross-training and one day of rest.
helpful habits
The two most important habits in Whittaker’s weight loss journey were meal planning and preparation as well as a strategy for eating out. By planning meals for the week, he was able to stay better in tune with his nutrition plan and reduce the temptation to choose less healthy options.
Since he travels a lot for work, Whittaker made a habit of looking at restaurant menus ahead of time to determine what fit into his nutrition plan. This will often look like making modifications to the menu or even bringing some staples from home.
“I think there’s a misconception that if you want to lose weight, you have to deprive yourself of food and be hungry all the time. The human body is amazing. I’ve found over the past two years that if you fuel your body properly, you can still eat enough food that satisfies your hunger and gives your body what it needs to help you stay healthy. It’s all about making the right choices and changing your lifestyle that will make a difference,” Whittaker. Say.
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