It’s not often that an athlete’s retirement marks the beginning of a significant transformation. For JJ Watt, the transition from the NFL to retirement in 2022 wasn’t just about leaving the field—it was about shedding weight, reshaping his body, and embracing a new chapter in his life. In 2025, Watt’s physical transformation has stunned fans and fitness enthusiasts alike, but it’s not just about the numbers. His weight loss journey represents a profound shift in mindset, from fueling his body for competition to optimizing it for health and longevity.
The Heavy Load: JJ Watt’s Days in the NFL
Before diving into his journey, it’s important to understand where JJ Watt started. As a defensive force in the NFL, Watt’s playing weight hovered around 288 pounds, and he was eating upwards of 7,500 calories a day to maintain the energy needed to perform at the highest level. His diet was a machine-like operation: six meals a day, each carefully calculated to fuel his body’s massive demands. But as any athlete will tell you, the body changes when you stop training and eating with the same intensity.
“It was all about fueling my body to be the best on the field,” Watt explains. “I’d eat two breakfasts, two lunches, two dinners. That’s the kind of energy it took to keep up with the grind of the NFL.”
But when Watt hung up his cleats in 2022, his body was no longer competing at full throttle. The food he once needed to sustain his NFL career became surplus. He had to make a choice: keep feeding his body the way he had before, or listen to his body and make the necessary adjustments.
The Turning Point: A New Chapter
Watt’s weight loss journey began shortly after his retirement, driven by a desire to prioritize health and longevity. “I didn’t want to carry around the weight that was once required for playing football. I wanted to feel better, more mobile,” he shared during an interview. Watt’s daily life changed drastically from his days of hitting the gym and the field, and so did his approach to nutrition.
With no more training camps, no more full-contact football, Watt realized that the 7,500 calories a day routine wasn’t necessary—and frankly, it wasn’t sustainable. Watt’s focus shifted from bulking up to toning down, not for aesthetic purposes but for overall wellness. He had a new goal: to lose weight and build a body that could support an active, healthy lifestyle well into his retirement.
“I went from focusing on being a machine for the field to focusing on being a machine for life,” Watt said with a smile. This was the beginning of a transformation that would see him lose 38 pounds, bringing his weight down to 250 pounds by 2025.
The Approach: Gradual and Thoughtful Changes
Unlike the quick-fix approaches many athletes might take after retirement, Watt’s transformation was about gradual change. Rather than diving into extreme diets or cutting out entire food groups, he made incremental adjustments to both his diet and exercise routine. It was about finding balance.
-
Adjusting the Diet: JJ Watt’s transition involved scaling back his massive calorie intake. Gone were the six-meal days filled with carbs and protein designed to fuel an NFL lineman’s brutal workload. Watt started focusing on balanced, nutrient-dense meals that were appropriate for a retired athlete.
He worked with nutritionists to design a plan that prioritized lean protein, healthy fats, and vegetables. “I wasn’t counting every calorie, but I started paying more attention to the food’s quality rather than just the quantity,” Watt said. By cutting back on refined sugars, unnecessary fats, and focusing on whole foods, he started shedding the weight.
-
Strength Training with Purpose: While Watt was no longer lifting the same heavy weights he used to in preparation for game day, he didn’t abandon weight training altogether. Instead, he incorporated strength training that was more focused on maintaining muscle tone and building functional strength for everyday activities.
“I wanted to stay strong but in a way that was more sustainable for my body now,” Watt explained. His new routine consisted of lighter weights, more reps, and an emphasis on mobility and flexibility. It wasn’t about bulking up—it was about feeling good and staying strong.
-
Cardio and Movement: While Watt had always been a powerhouse in the weight room, his focus shifted toward incorporating more cardiovascular exercise into his routine. He found activities that he enjoyed, such as hiking, cycling, and swimming, that not only helped with weight loss but also supported joint health and cardiovascular fitness.
“You can’t just rely on strength training when you’re not playing football anymore. You have to move your body in different ways, and I found a lot of enjoyment in mixing things up,” he shared.
The Mental Game: The Struggles and Breakthroughs
As much as the physical transformation has been impressive, it’s Watt’s mental growth that has been just as remarkable. Transitioning from an elite athlete to a retired professional with a whole new focus on health and wellness isn’t an easy feat. The struggles with body image and the emotional connection to food that Watt experienced weren’t easy to overcome.
“After years of pushing my body to the extreme, learning to dial back and listen to my body was a mental shift I didn’t expect,” Watt admitted. “It wasn’t just the physical change—it was about the mental hurdle of letting go of the mindset I had as an athlete.”
In the past, Watt’s identity was so wrapped up in his physicality, in being the biggest and strongest on the field. But now, he had to redefine what it meant to be healthy, strong, and capable. It wasn’t just about the body—it was about cultivating a healthier relationship with himself. The journey wasn’t just about losing weight; it was about gaining peace of mind and embracing a balanced life.
Results: JJ Watt in 2025
By 2025, JJ Watt had lost 38 pounds, reducing his weight from 288 pounds to 250 pounds. But beyond the numbers on the scale, Watt’s transformation was more about confidence, mobility, and feeling in tune with his body. He looked different—leaner, more toned—but more importantly, he felt different.
“Honestly, I feel better now than I did in my playing days,” Watt said with a grin. “I’ve found a balance that works for me. I’m stronger, more flexible, and I’ve got more energy than ever before. It’s not about the weight loss—it’s about being the best version of myself now.”
What We Can Learn from JJ Watt’s Weight Loss Journey
-
Focus on the Long Term: JJ Watt didn’t aim for a drastic, quick weight loss. He took a long-term approach, gradually adjusting his lifestyle in a way that was sustainable and healthy.
-
Balance is Key: While Watt’s diet and exercise routines were fine-tuned, the key to his success was finding balance—between strength, cardio, and food—without overdoing it in any one area.
-
Mental Health Matters: Watt’s mental shift from football machine to balanced individual was essential for his transformation. His advice? “Listen to your body and focus on long-term wellness, not short-term fixes.”
-
It’s Never Too Late: If a retired NFL star can make such a remarkable transformation in his mid-30s, it’s a clear reminder that anyone can start their journey toward better health, no matter their age or life stage.
More Than Just Weight Loss
JJ Watt’s weight loss journey in 2025 is not just about the physical transformation. It’s a testament to the power of reinvention—of how an athlete can shift focus from performance-based goals to health-based goals, even after the brightest lights of the NFL fade away. Watt’s transformation serves as an inspiration, showing that no matter where you are in life, you can always rewrite your story and build a healthier, happier version of yourself.
FAQs About JJ Watt’s Weight Loss Journey
1. How much weight has JJ Watt lost?
-
JJ Watt lost 38 pounds, bringing his weight down from 288 pounds to 250 pounds in 2025.
2. What motivated JJ Watt to lose weight?
-
After retiring from the NFL, Watt focused on building a healthier, sustainable lifestyle, prioritizing mobility, strength, and long-term wellness.
3. How did JJ Watt lose weight?
-
Watt adjusted his diet, reduced his calorie intake, focused on strength training and cardio, and incorporated a more balanced lifestyle.
4. What did JJ Watt’s diet look like during his NFL career?
-
Watt consumed up to 7,500 calories a day, with six meals designed to fuel his intense training. This changed post-retirement as he shifted to a more balanced, nutrient-dense diet.
5. What is JJ Watt’s approach to fitness now?
-
Watt combines strength training, cardio, and flexibility exercises, with an emphasis on functional movement and overall health.
6. How has JJ Watt’s weight loss impacted his lifestyle?
-
Watt feels stronger, more mobile, and energized, and has cultivated a healthier relationship with his body since his retirement.
7. What can we learn from JJ Watt’s weight loss journey?
-
Focus on long-term health, listen to your body, and maintain a balanced approach to food and exercise. It’s never too late to make positive changes in your life.