NFL Star Joe Thomas Reveals His 50 Pound Weight Loss Diet and Workout

Joe Thomas Weight Loss Journey

Joe Thomas, former offensive tackle for the Cleveland Browns, has undergone an incredible weight loss transformation that has inspired many. After retiring from football in 2018, Thomas made losing weight a priority. Through hard work and dedication, he managed to drop over 50 pounds and achieve a fit, athletic physique.

Overview of Joe Thomas's Dramatic Weight Loss

After playing 11 seasons in the NFL, Joe Thomas tipped the scales at 312 pounds. While this weight was normal for his 6'6" frame as an elite athlete, Thomas wanted to become lighter and more mobile in retirement.

Over the course of just 6 months, Thomas lost an astonishing 50 pounds through diet and exercise. This took his weight down to 262 pounds - the lightest he had been since early in his NFL career.

Thomas was motivated to lose weight for several reasons:

  • To be healthier and more active
  • Reduce inflammation that contributed to pain and stiffness
  • Increase energy levels
  • Improve athletic performance for recreational sports
  • Inspire others that weight loss is achievable

Joe Thomas's Weight Loss Diet Plan

So how did Joe Thomas manage to lose weight so quickly? His multi-faceted approach focused on healthy eating, intermittent fasting, and strategic exercise.

Cutting Out Inflammatory Foods

A key part of Thomas's program was eliminating inflammatory foods from his diet. These included:

  • Gluten: Found in wheat, barley, and rye
  • Dairy: Including milk, cheese, yogurt
  • Refined carbohydrates: Like white bread, pasta, rice
  • Sugar: Particularly added sugars in processed foods

This anti-inflammatory diet aimed to ease joint pain and reduce bloating.

Intermittent Fasting

Intermittent fasting (IF) was another effective strategy Thomas used. This involved:

  • 16-8 method: Fasting for 16 hours, eating within 8 hours
  • Consuming just water, coffee, tea in fasting window
  • Eating 2 meals within 8 hour eating period

IF promotes fat burning, controls appetite, and triggers metabolic changes.

Emphasis on Nutrient-Dense Whole Foods

Thomas focused on eating whole, unprocessed foods:

  • Vegetables: Broccoli, spinach, kale, carrots
  • Fruits: Berries, citrus fruits, avocado
  • Lean proteins: Chicken, turkey, eggs, fish
  • Healthy fats: Nuts, seeds, olive oil, avocado
  • Complex carbs: Oats, quinoa, sweet potato, brown rice

This provided his body with premium fuel and vitamins.

Sample Meal Plan

Here is an example of foods Thomas would eat in a day:

Breakfast: Veggie omelet with turkey, avocado, oats

Lunch: Grass-fed burger on salad with olive oil dressing

Dinner: Baked salmon, roasted brussels sprouts, brown rice

Snacks: Fresh fruit, mixed nuts, protein shake

Eating regular, balanced whole food meals kept Thomas satisfied while cutting calories.

Joe Thomas's Exercise Routine for Weight Loss

Along with transforming his diet, Thomas added strategic exercise to accelerate his fat burning and weight loss.

Weight Training 5 Days a Week

Thomas incorporated weight training 5 days per week targeting all major muscle groups:

  • Legs: Squats, lunges, leg press
  • Chest: Bench press, flyes
  • Back: Pull-ups, rows
  • Shoulders: Overhead press, lateral raises
  • Arms: Bicep curls, tricep extensions

This combination of heavy lifts, isolation exercises, and bodyweight moves helped him retain and build muscle. More muscle boosts metabolism.

Low-Impact Cardio

For cardio, Thomas focused on low-impact steady-state activities like:

  • Walking outside or on inclined treadmill
  • Using elliptical machine
  • Swimming laps
  • Stationary bike

These easier cardio workouts allowed him to burn calories without excessive strain on his joints.

Lifestyle Changes

Other lifestyle tweaks amplified Thomas's results:

  • Increased sleep to 8+ hours per night
  • Managed stress with yoga, meditation
  • Took recovery days when needed

Proper rest and recovery helped optimize his fat burning hormones.

The Impressive Benefits of Joe Thomas's Weight Loss

Thomas experienced many benefits by losing significant weight through diet and exercise including:

Improved Energy Levels

With less inflammation and 50 fewer pounds to carry, Thomas found he had much more energy in his daily life. He was able to be active without getting tired as quickly.

Reduced Joint Pain

The combination of losing weight and cutting out inflammatory foods meant Thomas dealt with less joint pain affecting his knees, ankles and back. This allowed him to be more mobile and active.

Lower Health Risks

By shedding excess fat, Thomas reduced his risk of obesity-related conditions like heart disease, diabetes and cancer. He also lowered high blood pressure.

Better Athletic Performance

Thomas could move faster, jump higher and lift more thanks to increased power, agility and stamina from the weight loss. This let him excel at recreational sports.

Inspiring Fans

Thomas has inspired many fans with his weight loss journey. He's shown that weight loss is possible through diligence and commitment.

Tips for Losing Weight Like Joe Thomas

Joe Thomas's weight loss success can serve as a model for achieving similar results. Here are some top tips to lose weight like Joe Thomas:

Intermittent Fasting

As Thomas demonstrated, intermittent fasting is an effective approach for weight loss. Start by fasting for 16 hours a day, and work up to longer fasts.

Anti-Inflammatory Diet

Eliminate inflammatory foods like gluten, dairy and refined carbs. Focus on nutrient-dense whole foods. This will reduce joint pain and bloating.

Incorporate Strength Training

Lift weights or do bodyweight exercises 5 days a week like Thomas did. Building muscle mass accelerates fat loss.

Steady-State Cardio

Do low-impact cardio like walking, swimming or using the elliptical for heart health and creating a calorie deficit.

Patience and Consistency

Thomas didn't lose 50 pounds overnight - it took 6 months of dedicated effort. Remain patient and consistent with the process.

Make Lifestyle Changes

Improve your sleep quality, manage stress, and take recovery days to support weight loss like Thomas.

Joe Thomas's Weight Loss Tips & Advice

Here are some direct tips and words of wisdom from Thomas himself on successful weight loss:

"Be patient. Too many people want instant results. Stay consistent with good habits and the results will come."

"Intermittent fasting worked very well for me. It controls your hunger throughout the day and focuses your eating into a shorter window."

"Strength training is huge. You've got to get in the gym to maintain calorie-burning muscle mass as you lose fat."

"Cut out the inflammatory foods - the sugars, refined carbs, dairy, and gluten. These foods can stimulate appetite, bloating, and fat storage."

"Make it a lifestyle change, not a diet. I didn't restrict too severely. I just shifted to healthier foods I really enjoyed. Now I stick with these better habits."

With motivation and the right strategy, anyone can achieve weight loss success like Thomas. Focus on creating habits that improve your overall lifestyle in a sustainable way.

Joe Thomas Weight Loss FAQs

How long did it take Joe Thomas to lose 50 lbs?

It took Thomas about 6 months to lose the majority of his weight. He lost over 50 pounds between retiring in March 2018 and the start of football season that fall.

How much does Joe Thomas weigh now?

Thomas now weighs around 280 pounds. After playing at 330 pounds, he dropped down to the 270s within 6 months of retirement through diet and exercise.

What does Joe Thomas eat in a day?

Thomas eats a whole food diet with lean proteins, fruits/veggies, healthy fats, and smart carbs like quinoa. A sample day might include eggs, avocado, salmon, salad, rice, and mixed nuts.

What workout did Joe Thomas do?

Thomas weight trained 5 days a week, focusing on total body compound lifts like squats, deadlifts, presses, rows, and pullups. He also did steady state cardio like walking, swimming, or the elliptical machine.

How did Joe Thomas lose belly fat?

Thomas lost fat all over his body including his midsection through his diet, intermittent fasting protocol, strength training workouts, and cardio routine. Overall fat loss paired with ab exercises slimmed his waistline.


Joe Thomas provides an inspirational example of health and fitness transformation after retirement from professional football. He lost over 50 pounds, reduced disease risk factors, and boosted his energy by making lifestyle changes.

Thomas's keys to success - intermittent fasting, whole foods nutrition, and consistent strength and cardio training - can help anyone achieve weight loss goals. His journey reminds us that patience and commitment to developing new habits delivers amazing results over time.