Kebab-Loving Dad Sheds 7 Stone With Daily Exercise Routine
A father who previously consumed up to 4,000 calories daily has transformed his health by committing to 30 minutes of cycling each day.
Nick Drane, a father of two, has dramatically reduced his weight by shedding seven stone, attributing his success to a consistent daily exercise routine.
At his heaviest in his late 30s, Drane weighed 23 stone 7 pounds. His diet included consuming an entire KFC family feast, consisting of 16 pieces of fried chicken and six portions of chips, on his own. His local kebab shop even created a special 3XL mixed kebab for him, loaded with extra chips, cheese, and mayonnaise. He estimates his daily intake often exceeded 4,000 calories, significantly more than the NHS recommended 2,500 for men.
A turning point came in August 2020 when a friend observed Drane had consumed over a case of beer. Drane realized he didn't feel drunk, a sign of high alcohol tolerance, which studies have linked to obesity. Reflecting on the empty cans, he thought, "This is going to kill me."
Following this realization, Drane committed to a simple change: cycling for 30 minutes every day, starting in September 2020. More than six years later, this routine has persisted and led to a significant weight loss, bringing him down to 16 stone. He feels transformed, stating, "I think I'll probably cycle 30 minutes on the bike every day for the rest of my life." He also reports feeling happier and being a better father, husband, and basketball coach.
Drane's relationship with food began in childhood, where he developed a reputation for eating large quantities. This continued into his athletic pursuits, playing basketball at a National League level and then as a student athlete in Canada. After returning to the UK at age 20 to focus on coaching, irregular hours led to frequent takeaway meals, and diet and exercise became less of a priority. His eating habits escalated, with breakfasts of multiple sausage and egg baps, large lunches, and substantial dinners, often including fast food meals and large quantities of home-cooked food.
The daily 30-minute cycling commitment, initially daunting, motivated him when he saw rapid results. Within a week, he lost four to five kilograms (up to 11 pounds). His dedication remained strong even through personal difficulties; he continued his exercise routine even after losing his father and other loved ones, and while dealing with illnesses such as COVID-19.
Since 2021, Drane has also overhauled his diet, significantly reducing takeaways and alcohol. His current daily calorie intake is around 2,500. Breakfast typically consists of a smoothie with spinach, banana, protein powder, creatine, and Greek yogurt. Lunch is usually chicken and rice, followed by an omelette for dinner.
Drane now weighs 16 stone and wears size 34-inch waist trousers, a significant change from his previous 42-inch waist. He emphasizes the importance of self-care, stating, "Other than being a good dad and a good husband, taking care of myself is the most important thing in my life."
