Hollywood icon John Goodman opened up about his incredible weight loss journey, shedding a staggering 200 pounds.

Speaking to Rolling Stone in 2023, the renowned actor from hits like Roseanne and Monster's Inc detailed how a combination of exercise and a strict diet regimen were key to his transformation.

The 72 year old star embarked on his health overhaul back in 2007, he revealed in a candid 2010 People Magazine interview. At his heaviest, the actor tipped the scales at 400 pounds - approximately 28 stone.

Enlisting the expertise of Mackie Shilstone, a celebrated health coach who has worked with sports icons such as Serena Williams and Peyton Manning, Goodman began to see the pounds melt away.

Cutting out alcohol and sugar, alongside a rigorous six-day-a-week workout routine, led to an impressive 100-pound drop by 2010.

His commitment didn't wane, and by 2015, Shilstone shared with the New York Post that Goodman's progress was the result of consistent effort. "This didn't happen overnight," he told the publication.

Fast forward to 2023, and Goodman doubled his weight loss. He attributed much of his success to boxing, regular walks with his dogs, and adhering to a Mediterranean diet, reports Gloucestershire Live.

What is a Mediterranean diet and why is it so beneficial?

Touted as one of the healthiest ways to eat, the Mediterranean diet is linked to a plethora of health benefits.

Studies suggest that those who follow this diet have a reduced risk of heart disease, metabolic syndrome, diabetes, certain cancers, and depression.

Older adults could see a drop in frailty and a boost in mental and physical health by following the traditional Mediterranean diet, which is inspired by the typical food found in countries bordering the Mediterranean Sea.

A study released earlier this year has established a connection between the Mediterranean diet and increased longevity. Over a 25-year period, researchers tracked the health outcomes of more than 25,000 women.

Those who strictly followed the Mediterranean diet were found to have up to a 23% lower risk of dying from any cause during the study.

What food did John Goodman likely eat?

• Plenty of plant foods, including fruits, vegetables, whole grains, nuts and legumes, which are minimally processed, seasonally fresh, and grown locally.
• Olive oil as the main source of fat.
• Cheese and yogurt, eaten daily in low to moderate amounts.
• Fish and poultry, eaten in low to moderate amounts a few times a week.
• Red meat, eaten infrequently and in small amounts.
• Fresh fruit for dessert, with anything containing added sugars or honey consumed only a few times a week.
• Wine in low to moderate amounts, usually with meals.

What exercise did John Goodman do?

Shilstone revealed that Goodman committed to exercising six days a week. The fitness guru detailed how the actor incorporated an elliptical bike and treadmill into his workouts, achieving an impressive 10,000-12,000 steps daily.

In an interview with Rolling Stone, the 72 year old actor credited walking his dogs as a significant component of his fitness regime. Goodman also took up boxing, relishing the thrill of "hitting the mitts," though he never competed in the ring.

What would a Mediterranean diet plan look like?

Incorporating a Mediterranean diet into your daily menu is pretty straightforward. Harvard Health offers some easy-to-follow tips to get you started on this wholesome eating plan.

Breakfast: Consider a slice of whole-grain bread with a thin spread of low-fat cheese, adorned with fresh tomato slices and a dash of extra virgin olive oil. Alternatively, a vegetable omelette or plain Greek yoghurt with nuts and fresh berries could be worth a try.

Lunch: A traditional Greek salad composed of chopped greens, olives, tomatoes, fresh parsley, and crumbled feta cheese could be your choice. Enhance it with a drizzle of extra virgin olive oil and a splash of freshly squeezed lemon juice. Or why not try your hand at crafting your own vegetarian pizza?

Dinner: Opt for grilled vegetables paired with shrimp, quinoa salad, and a mixed green salad. Another enticing option could be chicken stir-fried in olive oil with broccoli, cauliflower, asparagus, and yellow peppers, served over a bed of brown rice.