From XXXL Shirts to Large - David Venable's Weight Loss Journey

David Venable Weight Loss Journey

David Venable has been inspiring home cooks with his delicious recipes for over 15 years. As the beloved host of QVC’s In the Kitchen with David, he has gained a huge following of fans who tune in daily for his entertaining cooking demos. However, behind the scenes, David was struggling with his weight and health.

In this article, we’ll take a closer look at David Venable’s incredible weight loss transformation. We’ll discuss his journey to losing over 100 pounds, the diet and exercise changes he made, and the positive impact it’s had on his life.

David’s story serves as motivation for us all to take control of our health. If he can do it, so can we! Let’s dive in and learn how David Venable lost the weight and improved his wellbeing.

David Venable's Weight Loss Journey

For years, David Venable packed on the pounds as part of his job as a food critic and cookbook author. He was frequently surrounded by delicious food, and he would taste and sample recipes on a daily basis. This led to significant and unhealthy weight gain over time.

At his heaviest, David tipped the scales at over 270 pounds. He had ballooned to wearing size 44 pants and XXXL shirts. It was severely impacting his health, energy levels, and confidence.

David realized he needed to make a change, but struggling with his weight was something he had battled his whole life. He was considered obese even as a child. At age 12, David weighed 180 pounds.

After decades of failed diets and frustration, David decided once and for all to take control of his health. In 2014, he committed to making lasting lifestyle changes in order to get fit, lose weight, and improve his wellbeing.

Let’s look at David’s weight loss tactics and how he systematically transformed his body, mind, and spirit.

How David Venable Lost 100 Pounds

David’s weight loss journey was not easy. It required monumental effort, discipline, and commitment over several years. Here are the key strategies David used to successfully lose over 100 pounds:

1. Cutting Calories Through Intermittent Fasting

One of the main tactics David used to lose weight quickly was intermittent fasting (IF). This involved restricting his eating window to just 8 hours per day, fasting for 16 hours in between.

During his 8 hour eating window, David focused on reducing his overall calorie intake. By severely limiting calories and incorporating daily 16 hour fasts, he was able to drop weight rapidly in a healthy, sustainable way.

2. Eliminating Sugar and Processed Foods

Prior to his weight loss journey, David was consuming large amounts of sugar and processed foods regularly. He had an especially insatiable sweet tooth.

David knew he needed to cut out these unhealthy foods that were packing on the pounds. He stopped eating candy, cookies, sodas, sugary cereals, and calorie-laden baked goods.

Instead, David’s diet consisted of lean proteins, veggies, fruits, whole grains, nuts, seeds, and healthy fats like olive oil and avocado. This nutrient-dense, low sugar diet resulted in considerable weight loss.

3. Weightlifting and High Intensity Interval Training

Along with improving his diet, David also incorporated regular exercise into his weekly routine. His primary form of exercise was heavy weightlifting, focusing on compound movements.

In addition to strength training, he did shorter bursts of high intensity interval training (HIIT) and cardio. This combination of resistance training along with HIIT and cardio proved highly effective at burning fat.

4. Prioritizing Sleep and Reducing Stress

In order to maximize fat burning and improve overall health, David worked hard at optimizing his sleep and reducing stress. Getting 7-8 hours of quality sleep became a priority, as did activities like yoga, meditation, and massage for relaxation.

This focus on sleep and stress reduction worked hand in hand with David’s nutrition and exercise efforts. It enabled his body to more efficiently shed pounds around the clock.

David Venable's Diet Plan

Let’s take a deeper look at David Venable’s daily diet and meal plan that facilitated his dramatic slim down. Here are the main pillars of his nutrition program:

  • Intermittent fasting - Restricting eating window to 8 hours per day or less
  • Low sugar/low carb - Keeping sugar and refined carbs to a minimum
  • High protein - Emphasizing protein from lean meats, eggs, fish, and plant sources
  • Lots of veggies - Eating a variety of fresh, low calorie vegetables
  • Healthy fats - Getting fats from olive oil, avocados, nuts, seeds, and fish
  • Limited fruits - Sticking to lower sugar fruits like berries and grapefruit
  • Whole grains - Choosing unprocessed whole grain options in moderation
  • Calorie deficit - Consuming fewer calories than he burns daily

This structured diet enabled David to enter a state of ketosis where his body burned fat as its primary fuel source. He stuck closely to this meal plan until reaching his weight loss goals.

Here is what a typical day on David Venable’s weight loss diet looked like:

  • Breakfast - Veggie omelet with cheese, avocado, and salsa
  • Lunch - Grilled chicken salad with olive oil vinaigrette
  • Dinner - Grilled salmon with roasted brussels sprouts
  • Snacks - Fresh mozzarella cheese, mixed nuts, kale chips

As you can see, David emphasized whole, minimally processed foods in their natural state. He also balanced his macronutrients, ensuring adequate protein, healthy fats, and fiber at each meal.

David Venable Exercise Routine

Along with transforming his eating habits, David also completely overhauled his exercise routine to maximize fat burning.

He switched to a primarily weights based workout program, lifting 3-5 times per week. Some of his go-to exercises included:

  • Bench press
  • Shoulder press
  • Bicep curls
  • Tricep extensions
  • Squats
  • Lunges
  • Deadlifts

This type of heavy strength training allowed David to burn calories and build metabolically active muscle. The more muscle David accrued, the more efficient his body became at burning fat even at rest.

In addition to weights, David did short bursts of cardio lasting 20-30 minutes 3 times per week. This included high intensity interval training on the exercise bike, as well as hill sprints and jogging.

David’s cardio sessions boosted his heart health while complementing his strength training to accelerate fat loss.

David Venable Weight Loss Results

All of David’s hard work and dedication to transforming his lifestyle paid off in a huge way. Here are the incredible results of his weight loss efforts:

  • Lost 100 pounds in total
  • Dropped from size 44 pants to size 36 pants
  • Went from XXXL shirts down to Large
  • Body fat percentage decreased from 30% to under 15%
  • Waist circumference shrunk by over 12 inches
  • Bench pressed over 275 pounds at his physical peak

Positive Impacts of Weight Loss for David Venable

The benefits of David’s weight loss extended far beyond just looking better physically. Here are some of the key improvements to his life:

1. Boosted Confidence

After struggling with obesity his whole life, David finally felt confident and comfortable in his own skin after losing over 100 pounds. He was proud to show off his new fit physique after decades of feeling self-conscious about his body.

2. Increased Energy

When obese, David felt lethargic and tired all the time. His workouts and strict diet provided him with more natural energy to power through long workdays full of cooking demonstrations.

3. Improved Strength and Fitness

David transformed from being completely sedentary and out of shape to becoming strong and athletic. He could lift heavy weights, sprint, and bike long distances without getting winded.

4. Better Mood and Reduced Stress

Regular exercise and improved diet enhanced David’s mood and reduced feelings of stress and anxiety. He felt more positive overall about his life.

5. Healthier Long Term Outlook

By shedding excess fat, David reduced his risk for obesity-related diseases like diabetes, heart disease, and stroke. He added years to his lifespan through his new fit lifestyle.

David Venable’s dramatic weight loss equipped him with a lean, strong, healthy body that completely revitalized his life on multiple fronts. It’s an inspirational blueprint for us all.

Tips and Takeaways from David's Journey

If you are seeking to lose weight yourself, there is much to be learned from David Venable’s inspirational transformation story:

  • Set a clear weight loss goal and commit fully to achieving it. David targeted losing 100 pounds and did whatever it took to accomplish that objective.

  • Overhaul your diet by removing processed foods, added sugars, and empty calories. Focus on high protein, fiber, and nutrients.

  • Incorporate intermittent fasting to accelerate fat burning. Restrict eating to an 8 hour window daily or try alternate day fasting.

  • Lift weights and do HIIT training to build calorie-burning muscle while shedding fat quickly. Shoot for 3-5 workouts per week.

  • Improve your sleep quality and focus on stress reduction. Poor sleep and high stress impede weight loss.

  • Stay patient and consistent. Steady progress will lead to incredible results over time. David lost 100 pounds over 2+ years.

Let David inspire you on your own path to improved health and fitness this year! His story proves that anyone can transform their body with dedication and commitment to a healthier lifestyle.

Frequently Asked Questions

Here are answers to some common questions about David Venable's inspiring weight loss journey:

How much weight did David Venable lose?

In total, David lost an incredible 100 pounds, dropping from over 270 pounds down to around 170 pounds. This is a dramatic weight loss transformation.

How long did it take him to lose the weight?

David's weight loss journey took over 2 years. He lost the bulk of the weight in the first year and a half through major diet and exercise changes. The last 6 months were focused more on maintaining his results.

What was David's diet like when losing weight?

David followed a high protein, low sugar and low carb diet. He focused on lean proteins, vegetables, healthy fats, and limited whole grains. David also practiced intermittent fasting.

What was David's workout routine?

David emphasized heavy weightlifting targeting all the major muscle groups. He also did short bursts of HIIT cardio 3 times per week along with going on regular walks.

How old was David when he lost the weight?

David was in his late 40s when he decided to make serious lifestyle changes to lose a significant amount of weight through diet and exercise.

How did David lose weight so fast?

The combination of intermittent fasting, strength training, HIIT, and a low carb/low sugar diet enabled David to drop weight quickly in a healthy, sustainable way by expediting fat loss.

Has David kept the weight off?

Yes, David has successfully maintained his 100 pound weight loss for over 5 years now. By sticking to healthy eating and regular exercise, he has made the transformation permanent.


David Venable’s weight loss journey demonstrates the incredible things we can accomplish when we commit ourselves fully to a goal. He epitomizes that, with hard work and dedication, anyone can profoundly transform their health and physique.

David’s story provides an inspirational roadmap that we can all learn from. By emulating his strategies around diet, exercise, sleep, and stress management, we too can achieve significant weight loss results.

Small consistent changes will compound over months and years to create radical, life-altering improvements to our bodies and lives. Let’s use David’s transformation as motivation to become the healthiest, fittest versions of ourselves in 2023 and beyond. The journey begins today!