Retiring from the NFL isn’t just about walking away from the game—it’s a complete lifestyle shift. For Joe Thomas, one of the Cleveland Browns’ most iconic players, it wasn’t just about leaving the field behind. It was about changing his body, his habits, and his entire approach to health. After retiring, Joe Thomas embarked on a jaw-dropping weight loss journey that saw him shed a staggering 60 pounds. And, let’s just say—he’s practically unrecognizable today.
You might know Joe from his 11-season career as a stalwart offensive tackle for the Cleveland Browns. On the field, he was a force, standing at 6’6” and weighing around 300 pounds—a physique built for the grueling demands of the NFL. But once he hung up his cleats, the reality hit: those huge meals and intense workout regimens were no longer necessary. That’s when Joe made a decision that would forever alter the trajectory of his post-NFL life.
The Breaking Point: From 7,000 Calories to a Healthier You
So how exactly did Joe Thomas lose all that weight? It wasn’t just a matter of hitting the gym or trying a new fad diet. His journey is a testament to the sheer discipline, effort, and mindset shift required to lose a significant amount of weight—especially after years of maintaining a hefty body for professional football.
In a candid interview, Joe explained that his former lifestyle was built around consuming 7,000 calories a day to fuel his demanding training and performance on the field. “It wasn’t just about being big—it was about being strong. The body I had was designed for a job,” Joe shared, reflecting on his time as a lineman. But once he retired in 2018, his body no longer needed that kind of fuel, and his eating habits had to change dramatically.
One of the most significant factors in Joe’s weight loss was his drastic reduction in calorie intake. Gone were the days of eating everything in sight. Instead, he shifted to a diet based on lean proteins, vegetables, and healthy fats, steering clear of sugars and processed carbs. This dietary change was a huge part of his transformation.
Joe adopted a low-carb, keto-inspired diet, focusing on whole foods that gave his body the energy it needed without the excess calories. “I just didn’t need the same amount of food to survive. Instead of eating what I thought I should eat, I started eating what my body needed,” Joe confessed in an interview with GQ.
The Workout Shift: From Heavy Lifting to Swimming
While his diet played a massive role in his transformation, Joe also made substantial changes to his fitness routine. During his NFL days, Joe’s workouts were centered on strength, with heavy lifting to build mass and power. Post-retirement, however, he leaned into low-impact activities like swimming, which not only helped him burn fat but also provided a full-body workout that was easier on his joints.
“I didn’t want to just lose weight—I wanted to get healthy again,” he said. Joe’s focus shifted to exercises that promoted cardiovascular health, stamina, and mobility rather than just brute strength. Swimming, he found, was a perfect fit. It was an activity that didn’t aggravate his old football injuries and also allowed him to get in some solid cardio. “It’s amazing how much swimming can challenge you,” Joe added.
How Much Did Joe Thomas Lose?
The results of Joe Thomas’ hard work and commitment to change were remarkable. Over the course of his weight loss journey, Joe shed 60 pounds, going from over 310 pounds to a lean 255 pounds. That’s a huge transformation—one that not only changed the way he looked but also improved his overall health.
His transformation wasn’t just physical, either. “I feel like a new person,” he said, noting that he has more energy and is healthier than ever before. His body isn’t just smaller; it’s stronger, more agile, and more capable of handling the demands of everyday life. No longer weighed down by the excess bulk he carried for years, Joe has reclaimed his fitness and vitality.
Challenges Along the Way
Of course, no weight loss journey is without its challenges. For Joe, the hardest part wasn’t necessarily working out or cutting back on food; it was mentally adjusting to a new way of life. For years, his identity was tied to his massive size—he was a professional football player, after all. But now, without the constant pressure of maintaining that kind of physique for the NFL, Joe had to reckon with a new relationship to food, exercise, and self-image.
“I had to stop thinking of myself as just a big guy,” Joe admitted. “It was hard to let go of that. But once I did, the weight just started falling off.”
A Healthier Mindset: Why This Transformation Matters
What makes Joe Thomas’ weight loss so compelling is not just the impressive numbers but the mental shift behind it. Joe didn’t just want to lose weight for aesthetics—he wanted to feel better, live longer, and regain control over his health.
This shift in perspective is something that many of us can relate to. Weight loss is often about more than just looking different. It’s about feeling better and taking control of your health, and Joe’s story is an excellent example of this mindset.
It’s also worth mentioning that Joe didn’t go for quick fixes. He didn’t opt for trendy weight-loss pills or crash diets. Instead, he focused on sustainable, healthy changes that allowed him to lose weight gradually, without sacrificing his long-term well-being.
The Takeaway: It’s About Small Changes, Big Results
If you’re looking to take inspiration from Joe Thomas’ weight loss journey, the key takeaway is that small, consistent changes can yield big results. Whether it’s a shift in your diet, a new workout routine, or a mental shift in how you view health, change doesn’t have to happen all at once to be impactful.
For Joe, it was about reducing his calorie intake, focusing on healthier food choices, and incorporating a manageable workout routine that didn’t overstrain his body. By sticking to these changes, Joe managed to lose 60 pounds and completely transform his health and fitness.
FAQs About Joe Thomas’ Weight Loss
1. How did Joe Thomas lose so much weight?
Joe Thomas lost weight by drastically reducing his calorie intake, switching to a low-carb, keto-inspired diet, and focusing on activities like swimming that didn’t stress his joints.
2. How many calories did Joe Thomas eat a day?
During his NFL career, Joe consumed around 7,000 calories per day to sustain his energy for intense training. After retiring, he significantly reduced this number to match his new lifestyle.
3. What was Joe Thomas’ weight loss diet like?
Joe adopted a low-carb diet focused on lean proteins, healthy fats, and vegetables while cutting out sugars and processed carbs.
4. How much weight did Joe Thomas lose after retirement?
Joe lost 60 pounds, dropping from over 310 pounds to around 255 pounds.
5. What type of exercises did Joe Thomas do to lose weight?
Joe focused on low-impact exercises like swimming, which helped him burn fat while improving cardiovascular health.
6. Is Joe Thomas’ weight loss sustainable?
Yes, Joe’s weight loss is sustainable because he made long-term lifestyle changes rather than opting for quick fixes. His routine is built around healthy habits that are maintainable for the future.