Man who weighed 30st transforms after pal's brutal words were 'wake-up call' (2025)

Harry Spacagna, 24, has struggled with obesity since childhood and used food as an "emotional crutch".

A 24 year old man who formerly weighed a hefty 30 stone has achieved an extraordinary transformation, nearly halving his body weight by turning to a whole foods diet.

Harry Spacagna, who has grappled with obesity since his childhood, often found himself resorting to food in an "emotional crutch".

As of March 2023, Harry, who is 6ft 1in, weighed a substantial 30 stone (190.5kg) resulting in a BMI of 55.41 and placing him in the extreme obesity range. His wardrobe comprised 5XL shirts and 54-inch waist trousers.

Harry had a "wake-up call" in April 2023 whilst out with a friend, leading to a stark realisation that he needed to change, especially with aspirations to stay active and become a dad in the next five years.

Immersing himself in a routine that combined weekly football matches via the weight-loss initiative MAN v FAT, training at the gym three times a week and following a nutritious diet rich in whole foods such as chicken, lean minced meat and veggies, reports the Manchester Evening News.

Harry's new weight is 16st 1lb (102.1kg). He lost an impressive 13st 13lb (89.91kg) transforming from a size 5XL to an L and downsizing to a 34-inch waist.

For him, the ability to purchase clothes straight off the shelf rather than having to order special sizes online is deeply moving.

Reflecting on his journey, Harry disclosed: "When I reached my heaviest, I was self-conscious, not wanting to stand out."

He added his perspective on societal expectations, expressing: "You don't really feel valid in a society that puts pressure on looking good... people don't realise a lot of males struggle with self-image. Growing up, you look at footballers and athletes as idols.

"My anxiety increased, I had more panic attacks - I wasn't OK."

Harry confessed, reflecting on his long-standing battle with weight which worsened as he grew older and "spiralled from there".

His diet was heavy on fast food, including roughly three takeaway weekly and snaking on high calorie items like McDonald's cheeseburgers and chips.

He admitted: "It wasn't necessarily my meals, my meals were pretty healthy, but I was eating lots in between out of boredom.

"It's so easy to go down to the kitchen, grab something or nip up the shop. Also quite a bit of emotional eating as well.

"Probably, if I went to the doctor's about it, they would diagnose me with a bit of a binge eating condition.

"I had struggles with my mental health, so I'd eat to try and make myself feel better."

Despite joining fitness clubs such as MAN v FAT, Harry "fell off the wagon" and by March 2023 he weighed 30 stone (190.5kg), squeezing into 5XL tops and 54-inch waist trousers.

'Mate, you really need to sort yourself out,' became an all-too-familiar refrain for Harry, from Southampton, Hampshire, who realised the need for change when his performance in badminton, gymnastics, and trampolining suffered and he couldn't keep pace with his friends.

"I've always been active in sports but the bigger I got, the more limited I was," he said.

"I'd get out of breath and couldn't keep up with my mates."

A trip to Hamburg in April 2023 was a stark wake-up call, where walking 20,000 steps daily became a painful ordeal, and his pals couldn't help but notice his unhealthy eating habits.

Harry shared: "A big group of us went on a night out, and we were steaming.

"My friend, who isn't usually sentimental, turned to me and said, 'Mate, you really need to sort yourself out, we're all really worried about you'.

"That really hit home, it was a wake-up call. I realised I wanted kids in the next five years and to be able to play football with them."

In May 2023, Harry made a return to MAN v FAT, playing football weekly, with a firm resolve to make a lasting change. He found himself in a team with other men aiming to shed weight, which he believes made all the difference.

"I don't think I would have had the confidence or empowerment to keep going without that support," he elaborated.

"We'd message on WhatsApp and encourage each other too."

Between May and October 2023, he managed to lose three stone and, by January 2024, he reached a plateau and began gym training with a fitness coach.

Harry explained: "At first, I did weight resistance training to build muscle because my coach said if I have more muscle, I'll burn more calories.

"I've also been tracking calories and, because of my exercise, I eat 2,500 calories a day and still lose weight. I'm maintaining a two-pound loss per week.

"I just eat whole foods now – I still have the odd treat but a lot less processed food."

By the end of 2024, he had lost an additional nine stone, plus another stone so far this year, now tipping the scales at 16st 1lb (102.1kg).

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He shared: "Buying a whole new wardrobe last year was so emotional - I'd never been able to walk into a shop and buy my own clothes."

Harry also spoke about the profound change in his relationship with food, saying it's now "completely different".

"It's astonishing ... I don't see food as an emotional crutch any more," he explained.

"I'm a lot better at processing my emotions without food, and that comes from the confidence and empowerment I've gained from this shift.

"Even my work performance has improved because my confidence has gone up," Harry noted.

With a target weight of 14 stone (88.9kg) and aspirations for a six-pack, Harry is also setting his sights on completing a half marathon and a Tough Mudder within the year.

Harry explained: "I never thought I'd be able to do anything like that. It's crazy how something like this can push you to the next level."