An overweight chef lost weight to stay alive for his three kids shedding over 100 pounds - with daily five minute work outs.

David Nino tipped the scales at 306 pounds in January 2024 - wearing triple XL shirts and size 45 pants.

Today, the 38-year-old executive chef from Jacksonville, Florida, weighs 198 pounds and comfortably fits into a size 34 pants — a dramatic transformation sparked by a sobering doctor's visit.

He transformed his lifestyle through daily five-minute HIIT workouts, intermittent fasting, and drastically reducing his carb intake.

By swapping rice and pasta for green beans and frozen vegetables, he increased his protein intake and allowed himself weekly cheat meals for balance.

Nino says the most challenging part was being patient and believing in himself while waiting to see results.

"One day, I went to the doctor, and they say, 'Listen, David, you have to lose weight, or you're going to end up not being there for your kids,'" Nino recalled. "

The father of three boys — Maximilian, 14, Lexington, 12, and Nixon, eight, — had asthma, back pain, and sciatica, which motivated him to make significant lifestyle changes.

The busy chef found a way to incorporate exercise into his packed schedule through high-intensity interval training (HIIT) that required just five minutes daily.

"I did two minutes of burpees, 30 pushups, and 60 crunches or max out," he explained. "

This brief but intense workout, combined with dietary changes, proved effective.

Carbohydrates were the main culprit in Nino's weight gain.

"I used to eat five bowls of rice a day, sometimes maybe eight or ten," he admitted. "It is the carbs that are killing us. It is the rice. It is the pasta." "

He drastically reduced his carb intake and increased his vegetable consumption, particularly favoring green beans.

Drawing on his culinary expertise, Nino shares a fascinating insight about frozen vegetables.

"The frozen veggies that you're eating that have been stored at least a year before, maybe two years in the frozen. "

"It's actually healthier than what they're putting on the crops today, Nino added, referring to the increasing use of pesticides on fresh produce."

Intermittent fasting became another tool in his weight loss arsenal.

"Don't eat past 6pm," he advised, though he admits the fasting was challenging. "

He also increased his protein intake, which he describes as "a fat killer," while reducing his consumption of red meat."

But Nino started seeing results within just six days of implementing his new routine.

He allowed himself one weekly cheat day to maintain sustainability, saying, "Once a week, I will demolish a pizza, maybe a pizza and a half."

He added: "The most difficult part is not seeing change and having to have patience."

"Just believe in yourself."

David's Diet Before Weight Loss:

Breakfast: Six slices of bacon, 3-4 eggs, four slices of toast (often skipped breakfast entirely)

Lunch and Dinner: Multiple bowls of rice (5-10 bowls daily), pasta, large portions with minimal vegetables

Drinks: Water and large quantities of milk

Snacks: Whatever he wanted, with no portion control

David's Diet After Weight Loss:

Breakfast: One slice of toast, two eggs, collagen peptide smoothie, occasional fruit smoothie
Lunch and Dinner: Protein (chicken or fish) with frozen green beans instead of rice, half cup of rice maximum when consumed

Snacks: Small savory protein-rich snacks (chicken with buffalo sauce, cream cheese, spinach)

Drinks: Primarily water, reduced milk consumption

Rule: No eating past 6:00 PM, with one weekly cheat day