At my heaviest, I weighed 360 pounds, which got in the way of my job as a firefighter. I lost weight by paying attention to what I ate.

• At 360 pounds, Clark Valery felt less efficient in his role as a volunteer firefighter.
• The 38-year-old was motivated to lose weight after the death of a friend from a heart attack.
• He shed 140 pounds and is in much better shape to tackle fires in his town.

This as-told-to essay is based on a conversation with Clark Valery, 38, an assistant manager at a pharmacy chain and volunteer firefighter from New York. It has been edited for length and clarity.

Since I lost 140 pounds, people have not recognized me. They’re shocked because they’ve seen me as super heavy, and now, within the space of a year, I’m much thinner.

One person only realized it was me when I started talking, and they recognized my voice.

My weight loss has changed my life. I am healthier and happier. Best of all, I feel more energetic and effective as a volunteer firefighter.

I didn’t have weight issues growing up. In high school, I was active in football, wrestling, and track. But as I got older, I became bigger and bigger.

I didn’t pay much attention to it. Still, looking back, I had unhealthy habits like eating late at night and piling my plate.

I had shortness of breath

My mom did most of the cooking — she’d make things like pasta and rice and beans — and I overate. Then, after she died from dementia in 2012, I began to eat fast food from McDonalds and KFC.

I’d order two Big Macs, 20-piece chicken nuggets, two large fries, and a soda. I’d go to my favorite Mexican restaurant and eat eight tacos. The portions could have fed four people.

My excess weight caused shortness of breath and a sense of being uncomfortable with myself. Nevertheless, in 2018, I felt motivated enough to volunteer as a firefighter in my town.

There was no judgment at the firehouse. They accepted me as who I was. I’d workout with the other members when we met twice a week, but my heart wasn’t really in it. Still, I knew I was a good firefighter because of my endurance skills.

However, as time went by, I began to think I wasn’t contributing enough. My biggest downfall was climbing ladders. I’d get to the ladder, and it would say the weight limit was 250 pounds. I knew I exceeded that.

I was concerned about a scenario in which I got stranded in a fire, and the guys wouldn’t be able to pull out a 400-pound person. It wasn’t fair to put them in danger.

The wake-up call came in 2023 when a friend died of a heart attack. Other people who seemed to be in good shape told me they had heart conditions. I looked at myself in the mirror. My family had suffered enough with the death of my mom. I had to change my lifestyle.

I eat healthier now

Thankfully, a friend introduced me to WeightWatchers. At 5ft 8in tall, I weighed 360 pounds. My friend motivated me by saying we could lose weight together.

We went to meetings every week. I was religious about it. I wanted to learn and educate myself. The point system was a major key for me. I realized I’d been eating the equivalent of all my daily points in just one meal.

I completely changed my diet. For breakfast, I’d have scrambled eggs on a whole-grain English muffin with a small piece of sausage.

Lunch and dinner would be something like grilled chicken with salad or vegetables. The best thing I did was substitute cauliflower rice for regular rice. I also stopped drinking alcohol.

My body adapted, and the weight came off. I recently started doing a full-body workout five times a week at the gym. I’ll do at least 45 minutes of cardio, followed by weights.

I was delighted when I hit just over 220 pounds. It took 11 months to get to my current weight. My shortness of breath doesn’t happen anymore. I feel more involved and impactful as a firefighter. I’m no longer scared by the ladder. The guys seem to respect me more because I take a bigger role.

My waist size has gone from 50 inches to 36 inches. I was a 5X, but now I fit a large. I’m still going to WeightWatchers with my friend. It’s improved my social life because I’ve got to know other people in the group.

My weight loss has opened up a lot of opportunities for me. I’m a new man.

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