Here are some of the most remarkable changes we’ve ever seen. These are the before-and-after photos of people who have lost a massive amount of weight. We’ve gathered the most amazing before-and-after photos of these 6 people.

Submitting a picture of yourself in a completely new way is no longer special the way it used to be. What used to be considered a ‘normal’ body image is now considered out of the ordinary. In many cases, it is a popular trend and a “sexy” one at that. Why? Because our society is changing – and we’re changing with it.

This is the first in a series of posts that will explore “hand-portion” transformations, which shed light on the physical changes that occur in men and women when they acquire significant weight. Today, we’re focusing on the male sides of these transformations. To start, are you in the habit of pounding back cheese? If so, you’re probably missing out on the full benefits of cheese.

You already possess the key to physical transformation.

Seriously. It’s there on your person.

It’s your hand we’re talking about.

Just in case you didn’t know… We invented a food tracking method called hand portions here at.

The basics: Your hand serves as a personalized, portable portioning tool to assist you in eating meals that are appropriate in size.

  • A fraction of protein can be found in your palm.
  • Your fist is a veggie portion.
  • A serving of carbs is your cupped hand.
  • Your thumb is a fat region of your body.

You eat a set quantity of each piece each day according on your sex, age, weight, exercise level, and goals. Ideally, from nutrient-dense whole meals.

That is all there is to it.

It appears to be so simple that many people doubt it will work. “Where have all the calorie calculations gone?” they enquire.

Despite this, the most difficult situations frequently have the most straightforward solutions.

Countless bodies have been altered using this simple procedure. 

For some persons and goals, strict calorie counting and measuring works well. However, in our experience teaching over 100,000 clients, the majority of people can reliably and consistently use hand portions to “monitor what they eat.”

And what you do consistently matters the most when it comes to attaining the results you seek. 

That’s why we’re sharing these six amazing transformation tales with you.

This basic technique was employed by everyone we profiled, from an already-fit trainer to a desk worker facing a health concern, to achieve their mind-blowing results, with no calorie monitoring, food scale, or tracking software necessary.


#1: The office worker who is concerned about his or her health.


Tony Yavasile’s blood pressure was dangerously high.

On top of that, he was concerned about his family’s diabetes and obesity history.

Tony found it difficult to stick to a healthy eating plan because of his fast-paced career, which required a lot of travel.

The tipping point came when one of his foreign coworkers commented on how he appeared to be getting a little, well, bigger.

As a result, Tony contacted ProCoach Arthur Hernandez and began a year-long coaching program to help him improve his health.

Tony was initially suspicious of hand portions. “At first, I thought it was a craze; something along the lines of counting points,” he adds.

But, as it turned out, the system was quickly adopted. “What I found beneficial, and what set it apart from other methods of meal monitoring, was that it was simple,” he explains.

He also appreciated not having to take out his phone and manually type numbers into an app. Alternatively, you might use a food scale. “It’s a straightforward strategy that can be applied in any situation, at any time, and with any meal.”

He also appreciated not having to take out his phone and manually type numbers into an app. Alternatively, you might use a food scale. “It’s a straightforward strategy that can be applied in any situation, at any time, and with any meal.”

Tony had shed 44 pounds and 44 inches by the end of the year. His blood pressure has also returned to normal. He now uses what he’s learned to keep moving forward.

“Like any other path in life, I have setbacks,” Tony admits. “However, unlike in the past, I now have the resources to overcome it and get back on track.”

Case study #2: A woman who went from binge eating to trusting the system.


Sarah Terry, 24, and her husband moved to Camp Humphreys in South Korea when her husband joined the military. Living in a new nation was exhilarating, but it was also emotionally taxing.

“Because I was overloaded, I relied on comfort foods,” Sarah explains. Consider making (and eating) a pound of spaghetti all at once.

Sarah discovered she only had one clothing that fit the first time she visited a temple in her new home. She says, “I grieved and cried because I didn’t understand how much weight I had acquired.”

Sarah made the decision to make a change and enrolled in the Coaching program.

Sarah, like many others, disputed the effectiveness of hand portions. She recalls, “It seemed too good to be true.” Sarah was convinced it couldn’t be this simple after years of being bombarded with messaging about food scales, calories, macros, and measuring instruments. “I’ve always suspected there was a more nuanced approach to food and weight loss.”

Sarah, a former calorie counter, was hesitant to abandon the habit entirely. She tried to calculate the calorie count of her hand-portioned meals at first.

Sarah says, “Eventually, I learnt to trust the process.”

Sarah is proud of how far she’s gone after reducing 45 pounds in a year.

“I didn’t have to eliminate any food groups. I didn’t require any special equipment, tummy tea, supplements, or meal replacement shakes. It was life-changing to realize that all I needed was myself—my hand—and the power to establish new habits.”

The coach who needed a coach is the third case study. (It paid off handsomely.)


Coaches, too, require guidance. Jesse Vang, a Level 1 trained coach, engaged a colleague to assist him in looking and feeling better. Jesse, now 31, says, “I received that plus considerably more than I imagined.”

The 5’7″ coach weighed 157 pounds and had 17 percent body fat when he began his regimen. Jesse followed a precise strength training plan four days a week for the next year, including an HIIT workout or two per week.

But, according to Jesse, it’s the hand portions that will make the biggest difference. (Surprise!)

“I was a calorie watcher for a long time. But it wasn’t sustainable for him,” he explains. “I didn’t pay attention to the quality of the food I was consuming. Instead, I set a goal for myself to achieve a certain weight, and there were days when I would eat anything to get there.”

When Jesse’s instructor told him he could use hand portions instead, he was relieved.

Jesse, who was used to keeping count, devised a mechanism for ensuring he met his daily hand portion objectives without the hassle of meticulous recordkeeping. He continues, “I made it as simple as possible by using the Notes program on my iPhone.” He’d simply add it to his day’s list as he’d finished a piece.


Jesse was able to keep track of his servings without feeling confined to a strict meal plan as a result of this. “The versatility of the hand method is its charm. If I ate a few more carbs at lunch, I’d simply cut back on carbs at dinner. I saved a lot of time and effort by using this method.”

Jesse weighed 147 pounds and had 8.6% body fat by the end of the year. (This translates to 14 pounds of fat eliminated and four pounds of muscle gained.) But, even better, he’s applied his own lessons to aid clients: “My clients all take the same technique, and they’re all getting similar results.”

Case study #4: The woman who restored her health by abandoning her quest for perfection.


Laurie Campbell, 54, was the heaviest she’d ever been when she began the Coaching program. “I found it easier to stay at home in stretchy yoga pants and my husband’s loose T-shirts, consuming countless bags of chips that I always had handy,” she adds.

Laurie’s goal was to lose weight, but she wanted more than that.

Looking back, one memory stands out: playing on the floor with one of her grandkids. Laurie was unable to get up quickly enough to follow the small child as she leapt up and fled away.

Laurie says, “It was humbling to find I had lost so much mobility and strength when I was previously an ardent runner who participated in several sports and physical activities.”

Laurie used to constantly track her calories. “I was obsessed with weighing and measuring everything. That didn’t seem to encourage a healthy relationship with food.”

Laurie set herself up for the dramatic highs and lows that come with following the “ideal diet” by setting unreasonable goals for herself.

However, what happened when she went to hand portions? “It was a relief to me,” she says. (This is something we hear a lot.)

Laurie was also able to see why she had gained weight in the first place by using hand portions. She explains, “I noticed I was serving myself the same portions as my husband, who is significantly larger than me.”

Laurie lost 38 pounds and 24 inches by the end of the program. She’s lost five additional pounds since then simply by sticking to what she’d learned.

“I’m in a great mood right now! Laurie adds, “I’m no longer ruled by food, diets, or excessive monitoring.” “I’m not frightened of dessert, but I’ve learned to keep those chips out of the pantry,” she says.

And the best part? “I’m able to keep up with my grandkids now with ease. Most of the time, at least!”

Case study #5: The trainer who was used as a test subject.


More specific feeding strategies may be required for extreme body composition goals. Typically, this entails calorie and/or macronutrient tracking.

But Luke Robinson, 34, the proprietor of WolfPack Fitness and a Level 2 instructor, wondered if it had to be that way.

Luke decided to run an experiment to see if hand portions might make him competition-level slim without spending all day in the gym after clients asked him a lot of questions about them. He was well aware that the average person faced a number of nutritional issues, including:

  • “I’m sorry, but I don’t have time.”
  • “I have no desire to stop drinking.”
  • “I can’t imagine giving up my favorite junk food.”

Many individuals wouldn’t find Luke’s results relatable or believable unless he changed his habits during the experiment. As a result, he established the following criteria for himself:

  • He could only exercise three times a week.
  • Workouts were to be under 30 minutes.
  • Workouts could only be done with cinder blocks (which cost $2 USD each), bricks (50 cents each), and a junkyard metal bar. No high-priced exercise equipment is permitted.
  • Deadlifts, pushups, squats, rows, pullups, split squats, farmer’s walk, side planks, and plank variations would be the only exercises allowed.
  • At least once a week, he had to drink himself to “drunkenness” (for him, that was 3 to 4 vodka and soda cocktails).
  • At least once a week, he had to eat “junk food” (such as candy bars, sugary breakfast cereal, greasy fast food, cookies, and so on).

He kept note of how many portions of protein, vegetables, carbohydrates, and fat he consumed, just like Jesse. This made it simple to make changes as needed.

He’d cut his carbohydrate or fat servings by one or two each day if he wasn’t losing weight. He’d increase one or two carbohydrate or fat meals per day if he was losing weight too quickly.

Even though he was experiencing excellent results, Luke no longer needed to manage calories or macros. He claims that “you don’t need to know the exact macros or calories in anything.” “All you need to know is that it’s more or less comparable to the week before.”

Luke went from 212 pounds to 200 pounds in just two months, achieving his aim of going from lean to very slim. The results, as you can see from his images, speak for themselves.

Case study #6: The mother who transformed her body into the best shape of her life.


Kelley Derner, 37, worked with her longtime trainer, Arthur Hernandez (obviously a hand parts specialist! ), for nine months after the birth of her second child to go back to her pre-pregnancy baseline.

But she was hungry for more. “This time, I promised myself, I’d do something just for me. “I needed it after everything I went through postpartum, including depression and anxiety,” Kelley explains.

Hernandez recommended trying something new when her progress slowed: hand portions.

Kelley wasn’t immediately convinced. She didn’t think there was enough food. Kelley laughs, “At first, I thought I’d never be able to feel full again.”

She was also concerned that she wouldn’t be able to accurately measure portions.

Kelley gave it a shot despite her doubts. She gradually learned what her body’s various parts looked like. “I was astonished when I understood what portion quantities I should be eating,” Kelley adds.

She also realized that it was possible to eat too many entire, nutrient-dense foods. And that overeating was getting in the way of her goals, even if she was eating “clean.”

Kelley discovered that she didn’t need a whole chicken breast to make one portion of lean protein by utilizing her palm as a reference point. “I reasoned, ‘Well, it’s just chicken,’ and ‘Well, that’s healthy,’ but it turned out to be far more than I required. Now I’m going to chop them in half.”

What was her takeaway? “Hand portions aren’t about putting limits on yourself. It’s all about demonstrating what’s appropriate.”

Kelley says she is overjoyed with her results. “I’ll be 38 in a month, and I’m in the best shape of my life—even after two children.”

What should I do next?

Make a conscious effort to try something new.

It’s difficult to change things up when we’ve been accustomed to a specific method of doing things.

Many of the folks in these stories were previous calorie trackers, as you can see from the accounts. And many of them found it tough to give up.

If you’re hesitant to abandon calorie monitoring, macro counting, or any other form of portion management, consider the following questions:

“How is it going for you?”

Are you getting the desired results from the tactics you’re now employing? If not, it might be worth trying something new, even if it makes you feel a bit uneasy at first.

To calculate your specific hand portions, use our Nutrition Calculator.

Check out our Nutrition Calculator if you want to try hand amounts but aren’t sure where to begin.

Simply input your personal information, such as your age, current weight, and height, as well as your goals and when you want to attain them. You can also specify your eating habits, such as plant-based, Paleo, Mediterranean, keto, and so on.

The calculator then creates a personalized eating guide for you, complete with your individualized hand portions (as well as your macros in grams, if you’re interested!). It will also teach you all you need to know about practicing hand portions.

Maintain flexibility while remaining consistent.

The system’s flexibility is one of the reasons why people are so effective with hand portions.

Do you require additional energy to improve your sports performance? Include a carbohydrate serving.

Why aren’t you losing weight? A portion of the fats should be removed.

There are no computations to be done.

Simultaneously, consistency is critical. What you do on a regular basis is what determines your outcomes.

And, thankfully, flexibility allows you to build up your diet in such a way that you can do exactly that: maintain consistency.

So keep an open mind as you begin to experiment with hand portions. Make necessary adjustments to go where you want to go.

And, if you reach a snag, keep in mind that the most difficult situations sometimes have the simplest answers.

Do you want to be the healthiest, fittest, and strongest version of yourself?

Most people are aware that getting enough exercise, eating well, sleeping well, and managing stress are all vital for looking and feeling better. However, they require assistance in putting that information into practice in the context of their hectic, sometimes stressful lives.

Over the last 15 years, we’ve used the Coaching technique to assist over 100,000 people lose weight, gain strength, and improve their health… for the long haul… no matter what obstacles they face.

It’s also why, through our Level 1 and Level 2 Certification programs, we teach health, fitness, and wellness professionals how to coach their own clients through similar issues.

Interested in becoming a coach? Join the presale list to save up to 54% and get a spot 24 hours before the general public.

On Wednesday, July 14th, 2021, we will be accepting applications for our upcoming Coaching.

If you’re interested in learning more about coaching, I recommend signing up for our presale list below. Being on the list provides you with two distinct benefits.

  • You’ll get a better deal than everyone else. We like to reward the folks that are the most enthusiastic and motivated since they always make the best customers. If you join the presale list, you’ll save up to 54% off the general public pricing, the lowest we’ve ever offered.
  • You’ll have a better chance of getting a spot. We only open the program twice a year to ensure that clients receive the special care and attention they need. We sold out in minutes the last time we started registration. By signing up for the presale list, you’ll be able to register 24 hours before the general public, enhancing your chances of getting in.

This is your chance to transform your body and your life with the guidance of the world’s greatest instructors.

[Note: If you currently have your health and fitness under control but want to help others, look into our Level 1 Certification program.]


There are many people that want to change their body, and some never do because of how hard it was. But, there are people out there that have experienced dramatic, life-changing transformations. Here are six pictures that would help you understand how easy it is to change your body.. Read more about free printable portion size guide and let us know what you think.

This article broadly covered the following related topics:

  • precision nutrition portion size infographic
  • precision nutrition portion control
  • hand portion size guide
  • hand portion sizes
  • estimating portion sizes with your hand
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