Shaq details the lifestyle changes he made to drop 30 pounds

Eugene Adams
Shaq in October 2017MarkScottAustinTX, CC BY-SA 2.0, via Wikimedia Commons

In some ways, professional athletes are just like the rest of us.

It might not seem like it when they perform great athleticism feats, but they are. Many athletes struggle with their weight after their playing careers end, just like many other middle-aged people.

Shaq is no exception.

Shaq’s Weight Gain

Shaq’s recent weight changes won’t surprise anyone who followed his legendary playing career. His weight was known to fluctuate during his playing days.

People who don’t weigh themselves often can be shocked when they finally step on the scale and see they put on a few pounds. Shaq had a different kind of surprise.

“I was waking up and going to work, chilling, eating whatever. I wasn’t paying attention. I looked down one day, I was like, ‘Damn,’ My belly was way over my belt.” -Shaq

That wasn’t his only motivation, though; his doctor asked him if he wanted to die during a check-up. The doctor's question was a huge motivation for him to drop some weight.

How He Lost The Weight

Shaq’s weight loss plan was simple:

  • Use the elliptical
  • Cut down on carbs and fats
  • Increase fruit, vegetable, and lean protein intake

He currently eats five meals per day, nearly all including fruits or vegetables.

His go-to foods include:

  • Eggs and egg whites
  • Turkey sausage
  • Fruit smoothie
  • Salad
  • Lean Chicken
  • Fish
  • Steak
  • Salmon


Shaq’s weight loss strategy makes a lot of sense. Increasing your fruit and vegetable intake is good advice for most people. According to the CDC, only 1 in 10 adults get enough fruits or vegetables.

It’s hard to know exactly what Shaq ate, but as far as I can tell, his diet fits into these CDC dietary guidelines:

  • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
  • Includes a variety of protein foods such as seafood, lean meats and poultry, eggs, legumes (beans and peas), soy products, nuts, and seeds.
  • Is low in added sugars, sodium, saturated fats, trans fats, and cholesterol.
  • Stays within your daily calorie needs


Working out is often the scariest part of trying to lose weight. The thoughts of long painful workouts often scare people off. Thankfully, losing weight doesn’t have to be complicated or painful.

Shaq doesn’t mention a complicated, difficult workout routine when speaking about his weight loss. He specifically mentions the elliptical. The elliptical machine is definitely not a “hardcore” workout, but it can be effective. Simple workout plans can be effective, especially when paired with a healthy diet.

Disclaimer: Be sure to consult your doctor before starting a new diet or exercise plan.

Comments / 0

Published by

Certified Personal Trainer/ Restaurant Reviewer. Because I believe in enjoying delicious food without sacrificing your health.

Fontana, CA

More from Eugene Adams

Comments / 0