David Goggins Weight Loss Story

David Goggins is a former Navy SEAL and motivational speaker known for his incredible 100 pound weight loss transformation. He went from weighing nearly 300 pounds to 190 pounds in just 3 months.

Goggins struggled with his weight and health for much of his early life. He often used food as an emotional crutch. However, after failing to meet requirements to become a Navy SEAL multiple times due to being overweight, he found the motivation to dramatically transform his body.

Through intense diet, exercise and mental resilience, Goggins managed to lose over 100 pounds in only 3 months. He maintained his fit physique long-term and went on to become a Navy SEAL, ultra-endurance athlete and motivational speaker.

His incredible weight loss journey and unwavering mental toughness has inspired many others to overcome obstacles and achieve their fitness goals. This article will provide a comprehensive look at how David Goggins lost 100 pounds.

Goggins’ Health Struggles and Weight as a Young Adult

As a child, David Goggins suffered from severe asthma and obesity. According to a Facebook post, Goggins weighed over 300 pounds by the time he was 19 years old. His weight and asthma made physical activity very difficult for him. However, Goggins was determined to turn his health around.

At age 19, he decided to make major lifestyle changes and set the ambitious goal of becoming a Navy SEAL, which has strict physical fitness requirements. This began his incredible weight loss journey.

Goggins’ Motivation to Lose Weight

David Goggins Weight Loss

David Goggins was motivated to lose over 100 pounds in only a few months because he wanted to fulfill his dream of becoming a Navy SEAL. At the time, Goggins weighed over 300 pounds, which exceeded the maximum allowable weight to qualify for SEAL training.

Goggins knew that becoming a Navy SEAL was his calling, but his weight was the only obstacle standing in his way. SEAL candidates could not exceed 191 pounds, and Goggins tipped the scales at 297 pounds. He was determined to do whatever it took to drop over 100 pounds and meet the strict physical requirements.

Losing the weight wasn’t just about meeting a number on a scale. Goggins needed to transform his body composition and increase his fitness to pass the intense SEAL training. This motivated him to adopt an extreme diet and exercise regimen to shed the pounds rapidly. Becoming a SEAL was his lifelong dream, and Goggins realized that losing the weight was the only way to achieve it.

Goggins’ Intense Diet and Exercise Routine

To rapidly lose over 100 pounds, Goggins implemented an extreme diet and exercise regimen. He limited himself to only 800 calories per day while training for hours daily.

Goggins started running and cycling for extended periods each day, often doing both cardio exercises in one session. He would run for 60-70 miles and cycle 100 miles in a single day. This resulted in a large daily calorie deficit that enabled him to quickly shed pounds.

He kept up this intense cardio routine for 3 months straight while tightly controlling his limited calorie intake. Goggins pushed his body to the extreme with this diet and exercise plan.

Rapid Weight Loss in 3 Months

David Goggins Before and After

In preparation for Navy SEAL training, Goggins needed to lose over 100 pounds in under 3 months to meet the weight requirement. He was initially around 300 pounds and dieted down to under 190 pounds in just under 3 months.

Goggins achieved this rapid weight loss through an extremely intense diet and exercise regimen. He limited his calorie intake to less than 1000 calories per day, eating only vegetables, lean protein, egg whites and oatmeal. Goggins also started running and swimming for hours each day while carrying weights to build his cardiovascular endurance and burn extra calories.

Despite the health risks and discomfort of such an extreme diet, Goggins was determined to lose the weight at all costs in order to pursue his goal of becoming a Navy SEAL. His rapid weight loss in under 3 months demonstrated his intense willpower, commitment and self-discipline. However, medical experts do not recommend crash dieting in this unhealthy manner.

Maintaining His Physique Long-Term

David Goggins has maintained his ripped physique for over 20 years since his initial weight loss transformation. This is an incredible feat and shows his dedication to following a strict diet and exercise routine.

Goggins sticks to a diligent workout schedule that combines weight lifting, running, and biking nearly every day of the week. He runs 10-15 miles many mornings, does a lunchtime run of 5-8 miles, and bikes about 25 miles both before and after work. His weight lifting focuses on compound lifts like deadlifts, pull ups, squats, and lunges in the 3-5 rep range for several sets.

His diet is also precisely planned to maintain a lean body composition year round. Goggins eats about 40% of his calories from protein, 40% from fats, and only 20% from carbohydrates to stay in ketosis. His diet focuses on lean meats, vegetables, nuts, seeds, eggs, protein shakes, and healthy fats. He limits processed foods, sugars, and refined carbohydrates.

By adhering to this intense diet and exercise program consistently for over two decades, Goggins has proven it’s possible to keep weight off long-term. His discipline and determination in sticking to his routine is inspiring yet difficult for most people to replicate consistently.

Advice for Others Trying to Lose Weight

Tips for Weight Loss

Goggins is known for his intense mindset when it comes to pushing past physical barriers. In his book, Can’t Hurt Me, and interviews, he shares tips for adopting the mindset needed to lose a significant amount of weight.

Goggins emphasizes that your mindset is the most important factor in losing weight. You have to fully commit and be willing to embrace hardship and discomfort. He advises starting small and focusing on winning “small battles” every single day that build your mental toughness over time. This involves doing things that are challenging and uncomfortable, whether going for a morning run when you want to sleep in or eliminating unhealthy foods from your diet.

He recommends shifting your mindset to view obstacles as opportunities to grow stronger. For example, when you feel tired and want to quit your workout, use that as motivation to push harder. Goggins says you must get comfortable being uncomfortable to reach your goals. He also stresses tuning out others who may criticize your efforts and not accepting excuses from yourself. Over time, your mindset will strengthen, allowing you to power through previous physical and mental barriers.

According to Goggins, embracing hardship and discomfort, not accepting excuses, and being mentally tough are key to losing major weight. With the right mindset focused on small daily wins, you can work past physical discomfort and obstacles to reach your weight loss goals.

Controversy and Concerns

While inspirational to many, Goggins’ extreme weight loss methods have also drawn criticism and warnings from health experts. Some argue that losing 100 pounds in just 3 months is dangerously fast and unhealthy. Doctors caution that such rapid weight loss can lead to gallstones, electrolyte imbalances, and nutrient deficiencies. There are also concerns that Goggins’ intense exercise regimen while crash dieting could have put undue strain on his heart and other organs.

Experts advise that for most people, aiming to lose 1-2 pounds per week through moderate calorie reduction and exercise is safer and more sustainable. Crash dieting often leads to rapid weight regain when normal eating resumes. Goggins succeeded through extreme self-discipline, but his methods could be dangerous for others without proper medical supervision.

While inspiring, his story should come with a warning that such dramatic transformations require extreme commitment and carry health risks. More moderate, doctor-supervised weight loss is recommended for most people.

Impact on His Career and Life

David Goggins Weight Loss Result

After losing over 100 pounds in only 3 months, Goggins was finally able to meet the weight standards to enter Navy SEAL training. This accomplishment had been a dream of his since childhood, and was a major motivation behind his dramatic weight loss journey.

Becoming a Navy SEAL set Goggins on the path that would define the rest of his life. It instilled an intense self-discipline and mental toughness that has allowed Goggins to complete over 60 ultra-marathons, break numerous endurance records, and become a public motivational figure.

Beyond enabling his military career, Goggins’ incredible weight loss through sheer determination and willpower serves as an inspiration for others striving for self-improvement. He sets an example that even the most ambitious goals can be achieved through focus and commitment. His story demonstrates the power of believing in oneself and not allowing physical limits to impede realizing one’s potential.


David Goggins’ weight loss journey is nothing short of incredible. He went from overweight and unfit to losing over 100 pounds in just a few months through extreme diet and exercise. His drastic transformation was fueled by his motivation to become a Navy SEAL.

Goggins’ rapid weight loss had a huge impact on the rest of his life and career. It enabled him to achieve his dream of becoming a Navy SEAL and complete some of the most grueling endurance challenges imaginable, setting world records in the process. He continues to maintain a remarkably fit physique through intense training.

Goggins’ extreme approach may not be suitable for everyone, but his story demonstrates the power of focus and determination. For those looking to transform their health and fitness, Goggins shows that big goals can inspire big results with the right mindset. His journey emphasizes that we are capable of more than we think if we push past comfort zones and perceived limits. With enough drive and grit, remarkable things can be accomplished. Goggins exemplifies that hard work and perseverance can help us surpass what we believe possible.

Stephanie Klein
Stephanie Klein

Hi, I'm Stephanie Klein, a devoted author, weight loss expert, and proud creator of the popular weight loss resource website, "Weight Loss Achievements". I was born in 1987 in New York, where I also fostered my enduring passion for health and fitness.

Real-Life Success Stories: Weight Loss Journeys that Inspire
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