I lost 160 pounds after seeing a photo of myself. I stopped eating processed foods and walked 20,000 steps a day to do it.

• Everett Gooch weighed 325 pounds and was categorized as being obese. 
• He changed his diet and got fit after seeing an unflattering photo of himself.
• Now he walks 20,000 steps a day and went from wearing a size XXXL shirt to a medium. 

This as-told-to essay is based on a conversation with Everett Gooch. It has been edited for length and clarity.

I was on a cruise in 2016 with my family. I'm a bit of a people pleaser, and when they wanted me to enter a belly flop competition, I obliged.

"You've got the biggest belly, so go ahead and see if you can win," they said.

Everyone cheered when I launched myself into the pool. But it was humiliating. Someone filmed a video. I never want to watch it.

Still, a photograph finally motivated me to lose 160 pounds. My wife, Nancy, took a picture of me sitting on the couch. "I look so unhealthy," I thought. "I'm a heart attack waiting to happen."

I'd watch TV and eat a box of Oreos in one sitting

We'd been together since 1988. She was always there for me. I was always there for her. At that moment, at the age of 61, I vowed to get healthy. I wanted us to enjoy the rest of our lives together.

I'd always been athletic at school and in college. I swam and did recreational sports like football.

But, when I got into young adulthood, I got complacent. After we got married 33 years ago, Nancy joked that I'd got what I wanted. In truth, I had stopped working for it.

I'd park in front of the television and eat a sleeve of Girl Scout cookies or a box of Oreos in one sitting. I'd go to McDonalds and order three singles with extra pickles and onions, french fries and a large Sprite.

I'd drink venti frappuccinos from Starbucks six days a week. They're about 500 calories each. Male adults are supposed to consume about 2,500 calories a day. But, for me, every opportunity was an opportunity to eat. All I really did was sit around.

My sense of humiliation got worse as I got larger. I work in before-and-after-school childcare. The kids are kindergarten through sixth grade.

One day, a first grader pointed at my belly. "Mr. Everett," she said. "Are you having a baby? Because you look just like Mommy."

Meanwhile, I was always the Pillsbury dough boy or the Stay Puffed marshmallow man for Halloween. The kids would pretend to punch me in the stomach.

I'd eat 3 to 4 watermelons a week to stave off cravings

At one stage, I weighed around 350 pounds. I couldn't bend down to tie my shoelaces. I tried faddish diets and lost a few pounds. Then, I'd go back to my old ways.

Things finally changed after I saw the unflattering photo of myself in March 2021. I stood on the scale and weighed 325 pounds at the time. I'm 5ft 7inches tall. I was obese.

First, I cut out all added sugars. Then, I stopped eating processed food. I ate more chicken and fish. I'd go through three or four watermelons a week. It was my go-to whenever I felt hungry.

I started exercising in June 2021. I began to walk around a track. Eventually, I was walking an average of 20,000 steps a day.

I did push-ups against the wall and, after building up strength, on the floor. I'd introduce a new kind of exercise — such as planking or chin-ups — every couple of weeks. I felt better every day.

My doctor was impressed by my weight loss. So was Nancy. She encouraged me every step of the way. We work out together.

I've gone from a 52-inch waist to a 34-inch waist. I used to wear tops that were XXXL. Now I'm a size medium.

I weighed myself the other day. The scale showed 165 pounds. It's exactly where I want — and need — to be.

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