John Kruk, ex-MLB player and present-day baseball commentator, discussed his own experience of weight loss, discussing how key it was to be consistent and have goals that were attainable, as well as stressing the difficulties he had in overhauling his diet and staying motivated.
A closer look at his weight loss process follows:
The goal at the moment and pitfalls:
Kruk set out to lose 80 pounds but realized the target was too high, so he divided it into manageable parts.
Diet Change: He discovered overhauling his entire diet to be a challenge, at first dreading getting bored with eating healthy, but he eventually fell in love with cooking and preparing healthy meals.
Exercise and Health:
Kruk liked spinning, particularly SoulCycle, and also worked out independently, at The Sporting Club at the Bellevue, or through dance classes at ARX.
Measuring Success: He at first concentrated on the scale as a gauge of success, but came to find that it wasn’t always indicative of the entire picture, since he was losing inches and getting better even when the scale wouldn’t indicate this.
Consistency is Key: He stressed the importance of being consistent with working out and healthy eating in order to reach his goals.
Finding Passion in Cooking: Kruk discovered that his foray into healthy eating created a passion for cooking and preparing healthy, simple meals and modifying recipes to make them healthier.
Who Is John Kruk?
John Kruk is an American retired professional baseball player — first baseman and outfielder. The Major League Baseball player was a three-time All-Star who also won the World Series Championship in 1993. Kruk, who was born in Charleston, West Virginia, started his career in baseball at a young age and made his debut with the San Diego Padres in 1986. Subsequently, he was also a part of the Philadelphia Phillies, and the Chicago White Sox. After his retirement as a player, he became an ESPN baseball analyst and is now a broadcaster for NBC Sports Philadelphia’s Phillies broadcasts.
- Weight: 200 lbs
- Age: 62 years, born on February 9, 1961
- Birthplace: Charleston, West Virginia
- Height: 1.77 m
In addition to his booming baseball career, Kruk, to his bad luck, encountered a series of health-related problems. From beating cancer to having his gallbladder removed, he has experienced his fair share of struggles and woes. Here’s an overview of how Kruk navigated his troubled health ordeal and what contributed to his recent slight weight loss.
Is John Kruk Sick? What Health Problems Did He Encounter?
Unlike other athletes, Baseball players are not typically known for their chiseled physique. That was true of John Kruk; he reached a high of roughly 320 pounds at one point in his career. His excess weight always kept him under the critical microscope of his fans, but he laughed it off by saying that it made him stronger. Still, in an interview, Kruk spoke of how much he wished he were healthier. This dictates the fact that, despite his efforts, he could not significantly lose weight due to his recurrent health concerns, including:
Testicular Cancer
It was in 1994 that Kruk was diagnosed with testicular cancer. When Kruk had a routine physical examination, he discovered a lump in his groin area. This resulted in the removal of one of his testicles. The treatment then followed with chemotherapy, radiation therapy, and other medical procedures. Although he endured stigmatized jokes from the crowd, he came back to his game in full force.
Type 2 Diabetes
Once diagnosed with type 2 diabetes, John was totally reliant on daily insulin administration. It was around 2015 that Kruk felt the effects of his increasing weight and poor lifestyle. He was getting slower in his game and had knee issues.
Gallbladder Surgery
In 2022, Kruk had problems with his gallbladder. He ended up having to have gallbladder surgery. During the recovery phase, it was commonly thought that he added some weight, and weight loss would be a distant concept.
John Kruk’s Weight Loss Journey
It’s safe to say that John Kruk has never been afraid of talking about his health challenges and his concerns with his followers and fans. His open path has revealed his erratic weight loss and gain over the years. Even when he lost a few pounds, he would regain it in no time. He once said how much he enjoyed consuming junk food such as donuts. After having been on and off with his honest attempts at a fitter physique for years, it was following his gallbladder surgery that Kruk finally took the decision to dedicate himself completely to losing the excess weight.
Apart from this, he was also pressed to keep his blood sugar levels in check and give up the unhealthy methods, which pressed him to make determined attempts at weight loss. While in preps for spring training, Kruk even lost 20 pounds successfully.
In New Orleans, John attended a dietician training program in which he aimed to learn about the strategies for achieving a healthier lifestyle. He was able to make changes in his food habits. Let’s find out more about his better diet and workout schedule.
John Kruk’s Diet
John’s diet has body-loving food with health advantages and gut goodness. His salad is accompanied by salads that are full of essential nutrients drawn from fresh veggies. Salads consumption has been seen to lower meal energy consumption, which assists in reducing calorie density, and as a result, weight reduction is facilitated (1). Kruk’s regimen has fruits on its agenda as well. A study has been revealed to observe a higher amount of fruit consumption as having a tendency to cause obesity reduction (2). Lastly, he also chooses lean meats, such as lean beef, because it is shown to reduce the total cholesterol and low-density lipoprotein cholesterol substantially. By an equal replacement of carbohydrates with protein, he chose a lean or low-saturated and fatty acid-based diet. This type of diet can include lean beef, poultry, eggs, and seafood. (3)
John Kruk’s Workout
As a baseball player, Kruk has never been idle. Yet, as he started to lose weight, he began exercising regularly consisting of cardio and strength training. Weightlifting is another significant portion of the plan for Kruk and has been doing a weightlifting program regularly. He is also fond of playing golf and that keeps him active too.
While discussing the role of weightlifting, our contributor Mary Sabat, RDN, LD, and Ace Certified Trainer, says, “Weight lifting can play a significant role in weight reduction. While cardio exercises are often associated with calorie burning during the workout, weight lifting can help increase muscle mass. Muscle tissue requires more energy to maintain, so having more muscle can boost your metabolism, leading to increased calorie expenditure even at rest. Additionally, weight lifting can contribute to fat loss over time as it helps create a favorable metabolic environment for burning fat. When combined with a balanced diet and consistent exercise routine, weight lifting can be an effective component of a weight reduction strategy.”
After:
In an interview, John Kruk mentioned how he always felt physically and mentally better after losing weight. This is some proof of the good impacts of living a healthy and fit life. Kruk openly discussed his experience and feelings through Twitter during his wellness journey, which motivated many of his followers and fans. Life is full of surprises and Kruk encountered the obstacles that life presented to him. From battling cancer to managing diabetes and going through gallbladder surgery, Kruk has quickly overcome the health challenges that were set forth and gone on to live a healthier life. Although he was never the most fit player on the field, John Kruk’s weight reduction and his overall health have always been in the news and encouraged his fans to stay healthy.
