Small Changes, Big Gains: How Fit Father Kerry Made Healthy Lifestyle Changes

Written by: Dr. Anthony Balduzzi,

NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

Written by: Dr. Anthony Balduzzi,

NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

Small Changes Big Gains

Making healthy lifestyle changes doesn’t have to mean making drastic modifications. Small changes can lead to big gains! 

That was certainly the case for Fit Father Kerry.

Kerry made simple moderations to his diet, in line with the FFP meal plan, and weighed himself daily to lose over 60 pounds. 

But how did he get started?

Kerry was kicked into action in a similar way to many guys we see in the programs, when his doctor wanted to put him on medication for high blood pressure and high cholesterol. 

Not wanting this to be the direction his life and health went in, Kerry opted to make the necessary healthy lifestyle changes himself. 

Then, he found the Fit Father Project, jumped on board, and the road to small changes, big gains began!

Listen to Kerry's Story on the Fit Father Project Podcast:

Hitting a Low Point

According to Kerry, he was never athletic and was always overweight.

As an adult, his job kept him sitting in front of a computer for hours on end.

He was also dealing with high blood pressure, but balked at taking medication.

“My blood pressure had been high for the last few years, but I had always told the doctor that I would lose weight and the blood pressure would go down, so let's hold off on the medication.”

However, Kerry could not lose much weight.

Instead, he ended up gaining 20 pounds, and his health got worse. 

“The doctor shocked me by saying that he was going to hold off on the blood pressure medication because my cholesterol level was too high.”

His doctor put him on cholesterol medication, but Kerry didn't like it.

So, he decided to do something to fix his health. 

“At that point, I was just determined to do something. I made a commitment to myself to get off the medication and lose weight, because, at that point, I was 260 pounds, which was the heaviest I'd ever been.”

Kerry shares that he had tried several weight loss programs in the past, but none worked for him. 

He was scrolling through Facebook when he chanced upon a post from the Fit Father Project.

Although he was initially skeptical about the program, he decided to give it a go. 

Small changes, big gains: Find out how diet modifications and daily weighings helped Kerry lose 60 pounds!


Small Changes, Big Gains

Once he started on the Fit Father Project, Kerry began making small changes to his diet and exercise routines.

A few months after joining, he had finally lost weight. 

“I lost 60 pounds. I'm at the point where I'm probably not going to lose more weight, but I feel healthy. Now I'm just building up the muscles.”

Kerry was seeing major health benefits, too. 

“My blood pressure has dropped, and my body fat percentage is hovering around 15% to 15.5%. When I started measuring, it was 23%. I'm sleeping deeper than ever.”

Kerry follows the non-restrictive Fit Father Project meal plan and does intermittent fasting.

Instead of giving up everything, he now eats everything in moderation.  

The process was tough for him at times, but since he wasn't completely altering his life, he found it rewarding and fun.

Now, he's fitter, healthier, and more productive.

“Every now and then, I'll have some pizza or some takeout, but instead of having five or six pieces in a sitting, I'll have three with a salad. So I put it all in moderation and eat what I like because if I give it all up, I will crave it that much more.”

Now more in tune with his body, Kerry takes steps every day to maintain.

“I weigh myself daily to prepare myself mentally for the next day on what I needed to do to correct any negative action from the day before.” 

So what would Kerry say to someone looking to join the Fit Father Project?

“Just try the program. You're not going to know if you don't try. I could have just swiped by and not done anything, but I did, and it worked. And part of it working is because I needed to make it work, and it was enjoyable for me to do. If you think it's something that's going to benefit you and enjoy doing it, it will work. It may be tough. But if you enjoy challenges, you will be successful. You will do a disservice to yourself if you don't try this program.”

Small Changes Big Gains

3 Key Takeaways From Kerry's Journey

To summarize, here are three key lessons you can learn from Kerry’s successful health and fitness journey:

Lesson 1: Health Is Wealth

This age-old adage can never lose its meaning.

Your health is your most priceless possession, and looking after it is your responsibility.

Kerry neglected his health for several years until it reached a point where medication was the only recourse.

Listen to your body's needs and be sensitive to them.

Don't wait for things to go out of hand before you decide to do something about them.

Prioritize your health!

Lesson 2: You Don't Have To Starve Yourself

Kerry, like all our Fit Fathers, found success with a nutrition plan that's sustainable, not restrictive.

Even when you stray from the meal plan, remember to eat everything in moderation. 

Find what works for you!

Counting every calorie, or only eating ‘rabbit food' will leave you cranky and angry.

Find ways to eat right AND eat what you enjoy!

Lesson 3: Be Accountable To Yourself

Kerry weighed himself daily to keep himself on track and to monitor when he got off track. 

But the number on the scale isn't everything!

Keep track of non-scale victories (NSVs), like the way your clothes fit and the compliments you receive.

Remember why you're on this journey and keep pushing forward, even if you fall off every now and then.

What is FF30X?

FF30X is a simple, sustainable, and specific weight loss program that is designed especially for busy men over 40.

With short metabolic training workouts, an easy-to-follow meal plan, and an accountability team that is there for you at every step, FF30X can help you lose 30, 40, or even 50+ lbs — even if you’ve never picked up a weight in your life. 

Click here to see what you get when you join the FF30X program today!

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Dr. Anthony Balduzzi NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

After watching his own Dad lose his health and pass away at the young age of 42, Dr. Balduzzi founded The Fit Father Project and Fit Mother Project to help busy dads and moms get and stay healthy for their families.

Dr. Anthony Balduzzi holds dual degrees in Psychology & Nutrition from the University of Pennsylvania, a Doctorate of Naturopathic Medicine, and is also a former national champion bodybuilder. He’s is most proud of the fact that he’s helped over 40,000 families in over 100 countries lose weight and get healthy for life.

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on making small changes that lead to big gains.

Written by: Dr. Anthony Balduzzi,

NMD - Men's Health Doctor & Founder, The Fit Father Project & Fit Mother Project

Founder, Fit Father Project
Founder, Fit Mother Project

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
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Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


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