When embarking on a weight loss journey, many people might instinctively start cutting out their favorite foods. But not Tom Carroll. The 32-year-old digital content producer from Rhode Island credits his incredible 132-pound weight loss over 14 months to… Chick-Fil-A. Yes, you read that right. What he once viewed as mere fast food has transformed into the catalyst that saved his life.
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“Before this health journey began, I never would have imagined that a fast-food joint could be my secret weapon in losing weight,” Tom reveals candidly. “Fast food used to be my go-to for convenience and taste, but now it’s completely reshaped my life for the better.”
Tom’s relationship with weight began in childhood, when being heavier impacted his sports aspirations. “I remember wanting nothing more than to join our city football team, but the weight limits based on age were intimidating. Knowing I couldn’t fit into the weight category for my age group discouraged me from even trying to register,” he recalls with a hint of regret. His older brother battled fiercely to meet those limits, and witnessing that struggle only deepened Tom’s fears about his own capabilities.
Year after year, visits to the pediatrician echoed the same message: he was overweight. “I dreaded stepping on the scale; it felt utterly humiliating,” he confesses. So much so that he began hiding his eating habits from his wife, sneaking off at night for tacos and burritos in the shadows. But, fed up with feeling trapped, Tom decided to reclaim his health and, in the process, share his story with the world.
In a heartfelt essay titled “Chick-Fil-A Saved My Life,” he opens up about the terrifying experience of severe chest pain—a moment he thought might have signaled a heart attack. The stark reality of seeing himself in photos became a turning point that sparked a transformation, inspiring others in the process.
At his heaviest—a staggering 360 pounds at 6’2″—Tom made a firm decision to overhaul his lifestyle. Talking to “Eat This, Not That!” about his journey, he emphasizes the importance of making lasting changes.
How Chick-Fil-A Became His Ally
Despite the longstanding role fast food played in Tom’s life, it was an unhealthy relationship until he decided to change course. “I was fully aware that indulging in fast food was sabotaging my health,” he admits. “I’d never have dreamed of considering health food synonymous with fast food! But when it hit me that a salad from Chick-Fil-A was just as fun, simple, and delicious as my beloved burgers and tacos, my whole perspective shifted.”
The Salad That Changed Everything
Carroll’s daily go-to became Chick-Fil-A’s spicy southwest salad. With a balanced 680 calories and 33 grams of protein, he was so enamored with its taste that he embraced eating it every single day. Preparing for Sundays—when Chick-Fil-A takes a well-deserved break—was as easy as ordering extra the day before and stashing it in the fridge.
“You can find healthier options at just about any restaurant, but at Chick-Fil-A, making healthier choices is a breeze,” he declares. Instead of falling prey to the temptation of waffle fries, he opted for refreshing fruit cups or their kale crunch salad. “I know it sounds like I’ve got my favorites, but honestly? Eating healthily at Chick-Fil-A feels simpler than at any other fast-food place.”
Finding Focus Through Food
Although that south-western salad clocks in at nearly 700 calories and is high in sodium—1,570 milligrams and 49 grams of fat—it kept Tom satisfied and laser-focused on his weight loss goals. “What I love about it is that it’s low in carbohydrates and high in protein,” he explains. “I try to cut down on sugar as much as possible, and since carbs effectively convert to sugar, this salad became an essential weapon in my weight-loss arsenal.”
Keeping the Weight Off
Carroll’s journey, however, hasn’t been a smooth ride. He’s grappled with plateaus and moments of disengagement. A particular episode involved a pizza binge that landed him back in the doctor’s office, anxiety creeping in and chest pains returning. But his daily habit of visiting Chick-Fil-A and creating bonds with familiar faces at his local restaurant kept him grounded. “Picking up my salad and sharing pleasantries with Silvia and the rest of the friendly team at my Chick-Fil-A in Attleboro is just part of my routine,” he says.
Meal Planning Around the Salad
Typically enjoying his salad for lunch, Tom structures his daily meal plan around it. “Having that salad not only fuels my mental focus but is also a strategic part of my caloric intake for the day. I know what I’m getting calorie-wise, so it allows me to have a lighter breakfast and a simpler version of the salad for dinner with fresh grocery store ingredients,” he explains.
Cutting Out Bad Choices
Carroll gives credit to Chick-Fil-A for his significant weight loss but acknowledges that he also made monumental changes to his lifestyle, like quitting alcohol, which he describes as one of the best decisions he could make for his diet. “Even though I only really drank on weekends, those Friday and Saturday beers often led to late-night food choices that I’d inevitably regret,” he admits. “Those post-drinking pizzas and sausages left me feeling miserable come Sunday, perpetuating a cycle of unhealthy eating that would stretch all the way to mid-week. Cutting that habit out took away that temptation entirely.”
Finding the Gym
Once he reached a weight loss point where he felt able to hit the gym without fearing for his safety, Tom gradually integrated power workouts into his routine. “I started with daily walks on the treadmill, gradually ramping up both speed and incline to a level I could maintain for an hour,” he explains. Those hour-long walks burned anywhere from 450 to 600 calories, depending on how much he chose to sweat, while his Apple Watch kept an eye on the action.
Most important to Tom was finding a sustainable, enjoyable routine that kept him active. “I didn’t want to become an Instagram fitness influencer with extreme workout plans that might jeopardize my health. I focused on achievable routines that provided enough challenge to promote healthy habits while allowing me to zone out and decompress,” he reflects.
A Wave of Support
Initially hesitant to share his story for fear that he’d fail to maintain his progress, Tom has seen a wave of support since publishing his essay. “Nearly every day, someone reaches out to let me know how my story has impacted them,” he reflects, a warm smile creeping in. “Friends have told me they’re now eating that same salad daily and starting to shed pounds, and I’ve even reconnected with old acquaintances who’ve been inspired to schedule long-overdue doctor appointments because of their weight concerns.”
The outpouring of heartwarming responses has been incredibly rewarding for Tom. “Knowing that I can motivate even one person to take control of their health makes it all worthwhile,” he says, his eyes sparkling with enthusiasm.
And that, my friends, is a testament to the incredible journey of Tom Carroll—one that proves that sometimes, your favorite fast food can play a surprising role in your health transformation.
Report By Axadle
