Have you ever wondered how Tom Segura managed to lose over 50 pounds—naturally?

Was it Ozempic? Surgery? A crash diet?

Nope. His transformation was real. Sustainable. And—surprisingly—doable.

If you’re trying to lose weight in a healthy way, Tom Segura’s weight loss journey might just be what you need. Let’s dig into how the popular comedian slimmed down without fad diets, plus the simple blueprint you can follow to shed pounds naturally.

🧠 Who Is Tom Segura—And Why His Weight Loss Matters

Tom Segura, beloved for his brutally honest comedy and podcasts like “2 Bears 1 Cave,” has always embraced being the “funny fat guy.” But behind the laughs, he struggled with weight for years.

At one point, Segura weighed nearly 270 pounds. After a series of wake-up calls—including injuries, pre-diabetes, and mental burnout—he decided to change.

Now? He’s down more than 50 pounds, looks sharper, feels better, and did it without extreme measures.

Let’s break down how he did it—and how his steps can work for you.

🥑 Tom Segura’s Weight Loss Plan: 5 Key Shifts That Changed His Life

1. He Committed to a Low-Carb, High-Fat Diet (a.k.a. Keto)

Segura admitted in interviews with Muscle & Fitness and on Your Mom’s House that going keto changed everything. He cut down on sugar and refined carbs, swapped bread for vegetables, and leaned into healthy fats.

Key Foods He Ate:

• Eggs with avocado

• Grilled chicken and steak

• Leafy greens

• Nuts and seeds

• Cheese (in moderation)

• Coconut oil & olive oil

By keeping carbs low and increasing fat, his body began to burn stored fat for fuel—what’s known as ketosis.

👉 Try this:

• Breakfast: Scrambled eggs + spinach + avocado

• Lunch: Chicken salad with olive oil

• Dinner: Salmon + broccoli sautéed in garlic

• Snacks: Almonds, string cheese, or beef jerky

2. He Tracked What He Ate Without Obsessing

Tom didn’t count every calorie but was mindful of portions. He avoided late-night binges and limited processed snacks.

He once said, “I realized how much junk I was eating without even noticing.”

He used food tracking apps like MyFitnessPal to stay accountable, especially during the first 30 days.

3. He Moved More—Even When He Didn’t Want To

Tom’s not a gym rat—but he made movement a daily priority.

After a serious arm and leg injury from a basketball mishap, he slowly rebuilt strength. He started walking, swimming, and eventually got back into resistance training.

Later, he even hired a personal trainer—and now jokes that he “won’t tour without him.”

👉 Try this:

• Start with 20-minute daily walks

• Add 2–3 resistance sessions per week

• Focus on form, not intensity

• Gradually increase as energy improves

4. He Cut Back on Alcohol

Tom is known for drinking on tour and on his podcast—but he drastically reduced alcohol during his transformation.

“Alcohol made me lazy, bloated, and hungry,” he said in an interview.

Cutting back helped reduce empty calories and improved his sleep, which is vital for weight loss and hormone regulation.

👉 Try this:

• Swap beer for sparkling water with lime

• Have “dry” weekdays

• Use alcohol-free alternatives (like Seedlip or Ritual)

5. He Stayed Consistent—Even on the Road

Segura’s comedy tours take him all over the country. That used to mean gas station snacks and late-night fast food. But now, he travels with healthy snacks, drinks plenty of water, and pre-plans meals.

He even said he keeps protein bars and jerky in his luggage!

👉 Pro tip:
When you’re busy, structure beats motivation. Meal prep on Sundays. Use delivery apps for healthy food. Prioritize sleep and hydration.

🔁 What Tom Didn’t Do: No Ozempic, No Surgery, No Starving

Though rumors flew about Ozempic (a popular diabetes drug for weight loss), Tom denied using it. He emphasized doing it the “hard way”—but also the right way.

In his words: “It wasn’t a magic pill. It was boring. It was showing up every day.”

That’s what makes his story so relatable—and actionable.

🤔 FAQ: People Also Ask About Tom Segura Weight Loss

1. Did Tom Segura lose weight naturally?

Yes. Tom Segura lost over 50 pounds naturally by changing his diet, exercising regularly, cutting back on alcohol, and improving his sleep. He did not rely on medications like Ozempic or weight loss surgery.

2. What diet did Tom Segura follow?

Tom followed a low-carb, high-fat ketogenic diet. He ate whole foods like eggs, meats, veggies, and healthy fats while avoiding bread, pasta, and sugary snacks. This helped trigger fat-burning ketosis.

3. How long did it take Tom Segura to lose weight?

It took Tom several months to lose over 50 pounds. He emphasized slow, consistent progress rather than quick fixes. His approach focused on long-term lifestyle changes.

4. Did Tom Segura have a personal trainer?

Yes. After his injuries and weight gain, he eventually hired a personal trainer. His coach helped him regain mobility and build strength. Now, fitness is a key part of his routine—even while touring.

5. What motivated Tom Segura to lose weight?

Tom was motivated by health scares (like pre-diabetes), injuries, and wanting more energy for his family and career. He also admitted he was tired of feeling “sluggish and out of control.”

6. What can I learn from Tom Segura’s weight loss journey?

Tom’s story shows that weight loss is possible without extreme diets, drugs, or surgery. By focusing on simple habits—real food, consistent movement, and accountability—you can make real, lasting progress.

✅ Final Thoughts: What You Can Take Away from Tom Segura Weight Loss

Tom Segura’s weight loss journey isn’t just about dropping pounds—it’s about taking control.

He didn’t go to extremes. He didn’t give up joy. He just made better choices—every day.

So if you’re feeling stuck, tired, or frustrated with your weight?

Remember this: small changes + daily consistency = real transformation.

You don’t need a trainer. Or Ozempic. Or a perfect body.

You just need to start.

❤️ Your Simple Action Plan Inspired by Tom Segura:

• Cut added sugars and refined carbs

• Add healthy fats and protein

• Move your body daily (walk, stretch, lift)

• Drink more water than soda

• Sleep 7+ hours

• Be patient—and kind to yourself

Weight loss doesn’t need to be extreme to be effective.

And like Tom proved—it’s never too late to start.