Biggest Loser's Sione Fa Talks Weight Maintenance

Sione Fa, one of the contestants from the Season 8 of "The Biggest Loser," had seen his weight bounce up and down most of his life. He's tried every diet out there, which always caused him to gain the weight back -- and then some. As the owner of his own company, it was the long hours at work that kept him from eating right and exercising, and caused his weight to balloon to a staggering 372 pounds. But when he realized he never wanted to be a fat dad, and wanted to prevent his children from ending up the same way, he did something about it and lost over 130 pounds.

For Sione, it wasn't just a matter of shedding pounds, but also a chance to beat the odds his Tongan genetics had dealt him. According to statistics, over 60 percent of Tongans are obese (with some sources claiming even higher obesity stats -- as high as 90 percent). Determined to be at the 'lighter' end of that ratio, here's how Sione managed to strip away over 130 pounds of fat, proving that it's what you do, not what you're born with, that matters when it comes to weight loss.

Name: Sione Fa
Age: 30
Former Weight: 372
Current Weight: 241
Occupation: Group Trainer/Motivational Speaker
Based out of: Maricopa, AZ

That's Fit: What was the biggest factor that contributed to your weight gain?
Sione Fa: The funny thing about my weight gain was not that I gained it all at once, but that I had lost and regained my weight a few times in my life. I have been in shape before and overweight. I lost 146 pounds on the show, but it was not the first time that I had lost a considerable amount of weight. I tried every fad diet out there and they helped me lose weight, but not fix what was broken on the inside. Also, the fact that I come from a culture that believes that 'big is beautiful' means there's not a whole lot of pressure to look like The Rock. So deep down, we all want to lose the weight and be healthy but we kind of lack the drive because of the mentality that we think "hey everyone else is fat ... so why would I want to be different?"

TF: What was the final straw that made you decide to shed the weight?
SF: I knew I needed to change when normal everyday activities became a struggle. Tying your shoes, walking to your mailbox without losing your breath. I bought a Segway to get my mail! How pathetic is that? I know that every father or mother will say I want to be around for my kids. But I truly mean it. I know that fitness and exercise will not guarantee me more years on this earth but it will guarantee me one thing -- a better quality of life! I did it, and continue to do it for a quality of life with my family and friends.

TF: What were the most effective changes you made in your diet?
SF: Like I said before, I have tried every diet out there. All protein diets, diet pills, Thermogenics, even liquid diets. They may have helped me lose weight, but they did not help me figure out a lifestyle change. They taught me a quick fix to my problem, but what I needed to be on was a plan that I could maintain for the rest of my life. So the most effective thing was to learn the right amount of food -- and the right kinds of food -- to give me the fuel I needed to properly function throughout each day.

TF: How important was exercise in your weight loss?
SF: Exercise to me was key in my weight loss. If I don't do some sort of activity in the day or go to the gym I feel like crap. I have learned that exercise and food alone will not guarantee results, but the right combination of both can do wonders. Can you lose weight off dieting alone? Sure! But how much better do you feel when you give it all you've got in the gym, or while doing a workout DVD, or just even walking around the block? Better? I know I do!

TF: What types of activities did you use to drop the pounds?
SF: I have really grown to love interval training. It takes you to your limits and then gives your body the rest it needs, keeping your heart rate up all at the same time. It also helps the time go by a lot faster. Thirty minutes on the treadmill to me at a steady pace is like going to the dentist to me. But alternating between doing a one minute sprint and then walking for one minute makes me feel like a machine. I feel like I can do anything.

TF: What's been the biggest challenge about losing weight then and now?
SF: When we started on the Biggest Loser, I could not wait for the "maintenance" phase. It was hard losing weight! But I've got to be honest with you: The maintenance phase is not easy, either. This has got to be about a lifestyle change if you are coming from the same place I was. If not, then you may lose the weight you want some other way, but I will promise you that sooner or later, you'll gain it all back -- or worse. I know because I've been there and done that.

If you're saying to yourself, 'I will just get the weight off any way that I can (even through unhealthy ways) and then, I'll maintain it by eating healthy', then you're kidding yourself. You need to start incorporating that change now, and you will not only look good, but you'll be healthier and your quality of life will be unbelievable.

TF: Do you have a favorite low-calorie (but restaurant-rich) meal that our readers might like to try? Or, any tips on making a healthier food taste better?
SF: I love pizza! I still eat pizza. The thing is I know just get a thin crust and only have a couple pieces instead of the whole thing and by switching from original or Pan crust to thin crust you save a bunch of calories right there. If I make it at home, I get whole wheat dough and light tomato basil sauce (50 calories in 1/2 cup). Then, I add a little more basil, garlic powder and some Mrs. Dash to give it extra flavor -- and I use turkey pepperoni. I can't even tell the difference.

To see what other fitness regimes Sione used to lose weight, check out The Biggest Loser: 30-Day Jump Start DVD, which features him running through five, 10-minute start-up routines (including two cardio segments, upper and lower body strength and an abdominal and core program.) We checked it out and it's perfect for anyone in a time crunch (since the routines can be done individually or combined for a truly intense 50-minute session).

For even more motivational stories, check out this guy who dropped 100 pounds by joining a gym. Check out That's Fit complete coverage of the Biggest Loser, too.

Everyone loves a weight-loss success story, which is the reason I started a Twitter account this week to reach as many people as possible in order to connect with others that may have an amazing story to share with Thatsfit.com readers. If you have one to share, or want to be tweeted every time I find another guy that's managed to reach his target weight loss goal, and has plenty of fitness/nutrition tips to share to help you do the same, feel free to follow me.

Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have,Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.