‘Stack small wins’ – Josh Wayne’s plan to lose nearly 500 pounds and inspire his state to get healthier
By Stephen Baldwin, RealWV
Not long ago, Josh Wayne of Greenbrier County weighed 715 pounds. He would have to stop and rest multiple times when walking from his house to his truck, just to catch his breath and muster enough strength for the next 40-50 feet.
Then on May 17, 2025, Josh had enough.
“I’ve struggled with weight my entire life,” he shared. “It’s something I’ve carried since I was a kid — not just the pounds, but the frustration, the shame, and the doubt that I’d ever get out from under it.”
He estimates that it began in second grade, as he gained weight faster than his classmates. It was a trend that continued for all of his adult life.
By 2014, he weighed more than 600 pounds. It was debilitating so he worked on a weight loss program. He was able to lose 100 pounds at the time. “Then I just gave up,” he recalls. “Not sure why, but things got worse after that.”
He lost his dad, then the pandemic hit, and he says he essentially became a hermit. “I was at rock bottom.”
His weight increased to more than 700 pounds over the years. But he says his wife, Rita, and his close friends never gave up on him.
“They believed in me more than I believed in myself,” he says. “Without them, I wouldn’t have made it to this point.”
‘It hasn’t been easy’
Which brings us back to May 17, 2025. The day Josh said enough is enough.
He’s lost 85 pounds since then by making a few structural changes to his life.
“I built a plan that actually fit my life–a calorie deficit, daily seated resistance-band workouts since high-impact exercise isn’t an option, consistent hydration, and full accountability.”
He cut out soda, cut back portions, substituted leaner meats in recipes, and also started a GLP-1 under his doctor’s care, an option which hadn’t been available to him in the past.
“It hasn’t been easy,” he says. “I’ve had cheat days, plateaus, and times when motivation dipped. But every stumble taught me something.”
What’s his goal?
“My end goal is 250 pounds,” he says. “That’s so far off I can’t focus on it. So I stack small wins.”
His first goal was getting to the toilet without losing his breath. Then getting to his truck without losing his breath.
“My biggest small win yet is my stomach no longer rubs my steering wheel when I’m driving,” he shares. “Then my next goal is getting to 615 pounds. That will be 100 pounds lost.”
One of the ways Josh holds himself accountable to his goals is through social media. Under the username, “Less of Josh” he posts daily videos (mostly on TikTok) to show folks the ways he’s working on his health goals that particular day.
“I want to show that it’s never too late to change — no matter how far gone you think you are,” he says. “My mission is bigger than just me: I want to help take West Virginia, one of the most unhealthy states in the nation, and be part of the push to make it healthier.”
He said he thinks starting is the hardest part for many West Virginians like him. “You don’t have to start perfect. You just have to start. It can be sloppy. Just do it!”
Dedication over Motivation
How is Josh able to keep it up, every single day?
“Everybody asks me that,” he states. “I want to stop existing and start living life and be a better husband, son, friend to the people that have supported me my whole life. I think that I owe them more than taking from them.”
“Motivation will only get you so far,” he adds. “The most important thing is dedication and perseverance. You just have to do it.”
To follow Josh’s journey, check him out on TikTok, YouTube, Instagram, or Facebook via the handle @lessofjosh.
