Man, 24, who shed 13 stone after ‘wake-up call’ from a friend on a night out shares simple diet that worked for him
HARRY Spacagna weighed 30 stone at his heaviest, having used eating as an “emotional crutch”.
But after a “wake-up call” from a friend, he’s shed nearly half his body weight – and a simple diet change helped with his transformation.
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The 24-year old senior support worker, who lives in Southampton, Hampshire, struggled with his weight for as long as he could remember, feeling trapped in a cycle of emotional eating.
At 6ft 1in tall, Harry reached 30 stone (190.5kg) in March 2023, giving him a body mass index (BMI) score of 55.41, which falls in the severely obese category.
He also wore 5XL tops and 54-inch waist trousers.
A “wake-up call” from a friend on a night out in April 2023 made him realise he needed to change, especially with aspirations to stay active and become a dad in the next five years.
By playing football once a week through weight loss programme MAN v FAT, gym training three times a week and following a diet of mainly whole foods, including chicken, lean mince and vegetables, he now weighs 16st 1lb (102.1kg).
In total, he has lost 13st 13lb (89.91kg) and now wears a size L and 34-inch waist clothes – and he said buying clothes in store rather than having to order larger sizes online is “very emotional”.
Harry said: “When I reached my heaviest, I was self-conscious, not wanting to stand out.
“You don’t really feel valid in a society that puts pressure on looking good … people don’t realise a lot of males struggle with self-image.
“Growing up, you look at footballers and athletes as idols.
“My anxiety increased, I had more panic attacks … I wasn’t OK.”
Harry said he had been “big” for as long as he can remember but gained more weight as he reached adulthood and “spiralled from there”.
Eating around three takeaways a week, Harry also snacked on high-calorie McDonald’s items, such as cheeseburgers and fries.
He said: “It wasn’t necessarily my meals, my meals were pretty healthy, but I was eating lots in between out of boredom.
“It’s so easy to go down to the kitchen, grab something or nip up the shop. Also quite a bit of emotional eating as well.
“Probably, if I went to the doctor’s about it, they would diagnose me with a bit of a binge eating condition.
“I had struggles with my mental health, so I’d eat to try and make myself feel better.”
I’d get out of breath and couldn’t keep up with my mates
Harry Spacagna
He tried fitness clubs such as MAN v FAT but “fell off the wagon” and by March 2023, he weighed 30 stone (190.5kg), wearing 5XL tops and 54-inch waist trousers.
Harry realised he needed change when he struggled with badminton, gymnastics and trampolining and “couldn’t keep up” with his friends.
“I’ve always been active in sports but the bigger I got, the more limited I was,” he said.
“I’d get out of breath and couldn’t keep up with my mates.”
While on holiday in Hamburg in April 2023, Harry said walking 20,000 steps daily left him aching and friends noticed his poor eating habits.
Harry recalled: “A big group of us went on a night out, and we were steaming.
“My friend, who isn’t usually sentimental, turned to me and said, ‘Mate, you really need to sort yourself out, we’re all really worried about you’.
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“That really hit home, it was a wake-up call.
“I realised I wanted kids in the next five years and to be able to play football with them.”
In May 2023, Harry rejoined MAN v FAT, playing football weekly, determined to make a permanent change.
He was put in a team with other men wanting to lose weight, which he said made all the difference.
“I don’t think I would have had the confidence or empowerment to keep going without that support,” he explained.
“We’d message on WhatsApp and encourage each other too.”
Between May and October 2023 he lost three stone and, by January 2024, he hit a plateau and started gym training with a fitness coach.
Buying a whole new wardrobe last year was so emotional – I’d never been able to walk into a shop and buy my own clothes
Harry Spacagna
Harry explained: “At first, I did weight resistance training to build muscle because my coach said if I have more muscle, I’ll burn more calories.
“I’ve also been tracking calories and, because of my exercise, I eat 2,500 calories a day and still lose weight.
“I’m maintaining a two-pound loss per week.
“I just eat whole foods now – I still have the odd treat but a lot less processed food.”
By the end of 2024, he lost another nine stone, plus another stone so far this year, now weighing 16st 1lb (102.1kg).
He said: “Buying a whole new wardrobe last year was so emotional – I’d never been able to walk into a shop and buy my own clothes.”
Along with his physical transformation, Harry said his relationship with food is now “completely different”.
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“It’s astonishing … I don’t see food as an emotional crutch any more,” he said.
“I’m a lot better at processing my emotions without food, and that comes from the confidence and empowerment I’ve gained from this shift.
“Even my work performance has improved because my confidence has gone up.”
Harry’s goal is to reach 14 stone (88.9kg) and get a six-pack, and he hopes to complete a half marathon and a Tough Mudder this year.
“I never thought I’d be able to do anything like that. It’s crazy how something like this can push you to the next level,” he said.
Harry is taking part in MAN v FAT Football’s 2025 Amazing Losers match, which takes place at Leyton Orient’s home ground, Gaughan Group Stadium, on May 23.
On the day, 36 men who have lost two tonnes (2,000kg) between them through the MAN v FAT programme will battle it out in squads managed by former England international Steve Coppell and former Leeds and Reading coach Brian McDermott.
Around 8,500 men currently take part at 150 MAN v FAT clubs across the UK.
For more information, visit: manvfatfootball.org.
Beat is the UK’s leading charity supporting those affected by eating disorders – for support, visit: beateatingdisorders.org.uk.
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes – most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all…
- Don’t skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. - Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. - Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. - Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. - Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. - Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils. - Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. - Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full. - Don’t ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance. - Don’t stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. - Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. - Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.