A British expat in Hua Hin has lost more than 80kg after beginning a weight loss journey that transformed his health, confidence and family life.
When David Wain stepped on the scales and saw 189.6kg, he decided something had to change.
He told himself he would not reach 190kg. But the number was only part of the reason. More importantly, he realised his weight was stopping him from taking part in everyday life with his wife and children.
“I didn’t want my kids to remember me as the dad who stayed home because he was too overweight or uncomfortable to join in,” he said.
Since then, David has lost more than 80kg and transformed not only his body, but also his routine, confidence and outlook.
He now trains at Summit Gym and with the HYROX community in Hua Hin, having progressed from short walks and home exercise to completing competitive fitness events.
How David began his Hua Hin weight loss journey
Before his weight loss journey began, David said his lifestyle had become unhealthy over a number of years.
He spent long hours sitting at a computer for work, did little exercise and often turned to food for comfort. Large portions, takeaways and a lack of structure became part of his daily life.
The effects went beyond the scales. David said he missed family outings, sporting events and simple moments because he felt limited by his weight.
“Looking back, I wasn’t just carrying extra kilos, I was carrying excuses and limitations,” he said. “Now I’m making memories instead of missing them.”
Small changes lead to major results
His first changes were deliberately small. He began walking, using a stationary bike at home and making better food choices.
Rather than focusing on the full amount of weight he wanted to lose, he concentrated on getting through one day and then the next.
That approach, he said, made the process feel possible.
“If someone has 100kg to lose, don’t think about the 100kg,” he said. “Think about the first 5kg. Focus on today’s workout and today’s meals. Those baby steps eventually become a completely different life.”
David’s diet is now very different from before. He eats more structured, high-protein meals, watches his portion sizes and plans ahead rather than waiting until he is hungry and making poor choices.
He said one of the most important lessons has been learning not to overreact to individual meals or setbacks.
“One bad meal doesn’t ruin your progress, just like one healthy meal doesn’t change your life,” he said. “It’s the small choices you make every day that matter.”
Consistency has been central to his progress. David said there were weeks when the scales barely moved, but he learned to focus on daily habits rather than quick results.
His weekly targets were simple, such as completing his training sessions, reaching a step goal or sticking to his nutrition plan.
Those small goals helped him build confidence.
“Small goals are achievable, and every time you achieve one, you build confidence,” he said. “Before you know it, those small wins turn into massive changes.”
From weight loss to HYROX competition
Training has also become about more than weight loss.
Through HYROX, a fitness race format combining running with functional workout stations, David said he began to see himself differently.
He has already completed two HYROX races and now wants to continue improving his performance.
“HYROX changed my mindset completely,” he said. “I stopped seeing myself as someone trying to lose weight and started seeing myself as someone training for performance.
“It’s given me confidence, discipline and a competitive mindset.”
A supportive fitness community in Hua Hin
David said his coaches have played a major role in keeping him accountable and helping him realise what he could achieve.
He also credits the wider fitness community at Summit Gym, Elite and the HYROX group in Hua Hin with helping him remain consistent.
“Being surrounded by people who encourage you, push you and celebrate your progress makes a huge difference,” he said.
“On the days when motivation is low, having that support around you helps you keep moving forward.”
David’s advice for starting a fitness journey
David said he understands why some people may feel they are too far gone to begin. He once felt the same way.
His advice is to start small and avoid becoming overwhelmed by the size of the challenge.
“Don’t think about losing 50kg or 100kg,” he said. “Think about making today a good day. Go for a walk, eat one healthy meal and repeat it tomorrow.
“Those small wins build momentum, and over time they’ll take you places you never thought possible.”
Despite losing more than 80kg and completing two HYROX races, David said he does not see the journey as finished.
His current goals are to continue improving in HYROX while working towards bringing his weight below 100kg.
“My journey isn’t finished yet,” he said. “In many ways, I feel like it’s only just getting started.”
Readers can follow David’s ongoing progress on social media under HYROX Everyday across all platforms.
David Wain before his incredible 80kg weightloss
