“NFL Legend” JJ Watt Reveals 38-Pound Weight Loss Transformation After Retirement and Health Overhaul

As one of the most formidable defensive players in NFL history, JJ Watt is known for his strength, endurance, and relentless pursuit of excellence on the field. But as the 2025 season approaches, Watt’s remarkable transformation off the field is just as captivating. Having shed 38 pounds, moving from 288 pounds to 250 pounds, Watt’s journey isn’t just about losing weight—it’s about reclaiming his health, redefining his approach to fitness, and discovering a new way to live post-retirement.

In a candid conversation about his weight loss journey, Watt shared with fans the challenges, triumphs, and lessons he learned along the way. “I’ve always been focused on performance,” Watt said in an exclusive interview, “but I realized that taking care of myself after retiring from football was just as important as any workout I’ve done in my career.”

So, how did Watt make this transformation? What were the key factors in his journey? Let’s dive into Watt’s impressive 2025 weight loss story.

The Beginning: Retirement and Realization

When JJ Watt officially retired from the NFL in 2024, he found himself facing a new set of challenges. Having spent years lifting heavy weights, following intense training regimens, and fueling his body with calories necessary to maintain his athletic physique, Watt realized that post-retirement life would require a shift. The heavy weights and extreme workout sessions were no longer serving a purpose for his lifestyle outside of the NFL.

“I had been training my body for a specific type of performance for so long,” Watt explained. “But when I retired, I noticed I wasn’t moving like I used to. My body didn’t need the extra weight anymore, but getting rid of it wasn’t easy.”

Retirement often leads athletes to experience a shift in body composition, but for Watt, it was a wake-up call. His weight was no longer the product of rigorous training for a football season—it was a reminder of the past. As the end of 2024 approached, Watt knew it was time to make changes for both his health and his future.

The Motivation: Health and Long-Term Well-being

Watt didn’t just lose weight for vanity; he did it to ensure he would be healthy and active for many years to come. Like many professional athletes, Watt was no stranger to the toll his body had endured over the years. Multiple surgeries, grueling workouts, and physical battles on the football field left him with a body that was accustomed to high performance, but not necessarily the kind of health he wanted in his retirement years.

“I knew that if I didn’t make changes to my lifestyle, I was setting myself up for a lot of health issues down the line,” Watt shared. “I wanted to be able to live a long, healthy life. I wanted to be able to play with my future kids, travel, and do the things I enjoy without worrying about my health.”

By late 2024, Watt started reevaluating his diet and exercise routine. The focus shifted from muscle gain and weight maintenance to overall wellness, longevity, and functional fitness.

The Plan: Balanced Nutrition and Regular Exercise

While Watt had always been familiar with working out, his post-retirement exercise regimen was significantly different from his NFL days. Instead of focusing on intense strength training to build muscle mass, Watt turned to functional fitness—exercises that improved his mobility, flexibility, and cardiovascular health.

“I realized my goals had shifted,” Watt said. “I wasn’t worried about bench pressing the heaviest weight anymore. I just wanted to move better, feel better, and enjoy life more.”

In terms of nutrition, Watt adopted a more balanced approach. Previously, he was consuming upwards of 7,500 calories a day to fuel his body for intense workouts and to maintain his size. Post-retirement, Watt significantly reduced his calorie intake and focused on healthier, more nutrient-dense foods.

“I had to make sure I was eating foods that were nourishing and would give me the energy to keep up with my daily activities, but not just eating because I was used to it,” Watt explained. “It wasn’t easy, but I made sure to cut out a lot of the junk and focus on whole, clean foods. A balanced diet was key.”

Breaking Down the Transformation: Watt’s Physical and Mental Journey

By 2025, Watt’s transformation had become evident to both fans and critics. Dropping 38 pounds over the course of several months, he not only regained his leaner physique but also felt a significant improvement in his overall well-being.

“My body feels different now. I’m lighter, I’m more agile, and I just feel more energetic,” Watt revealed. “It’s not about the scale; it’s about feeling better in my skin. I can move better, and it feels amazing.”

But the physical transformation wasn’t the only change Watt experienced. His mindset also evolved. In his retirement, he realized that he could still push himself—just in different ways. “Retirement isn’t the end of the road; it’s just a new chapter. I didn’t want to give up on myself or my health just because I wasn’t playing football anymore.”

The Workouts: Watt’s New Regimen

Watt’s post-NFL workouts are focused on keeping him healthy for the long haul. These days, he spends less time in the weight room and more time doing functional movements, including core workouts, stretching, swimming, and low-impact cardio.

One of his favorite activities has been swimming. “Swimming is great for recovery and for building endurance without putting strain on the joints,” Watt shared. “It’s been a huge part of my fitness routine now.”

He also makes time for stretching and mobility drills, which have helped him regain flexibility and prevent injuries. “I spent so many years just focusing on strength, but now I realize how important it is to keep my body mobile and functional. That’s the key to staying healthy in the long run.”

What’s Next for JJ Watt?

As 2025 continues, Watt is excited for the future. He’s focusing on staying healthy, exploring new fitness challenges, and enjoying his life outside the NFL spotlight. Despite his incredible physique and physical transformation, Watt remains humble and grounded about his achievements.

“It’s not about getting the most likes or posting the most pictures,” Watt shared. “It’s about feeling strong, feeling healthy, and being able to enjoy my life. That’s what I’m focused on now.”

For fans of Watt, the weight loss journey is an inspiration, showing that health and fitness are ongoing journeys. Whether it’s through a shift in diet, exercise, or mental focus, Watt’s transformation proves that it’s never too late to take control of your health.

FAQ: JJ Watt Weight Loss in 2025

1. How much weight did JJ Watt lose in 2025? JJ Watt lost 38 pounds, dropping from 288 pounds to 250 pounds.

2. What inspired JJ Watt to lose weight after retiring? Watt was motivated by a desire to stay healthy for the long term, regain mobility, and focus on functional fitness.

3. What changes did JJ Watt make to his diet? Watt reduced his calorie intake, focused on clean, nutrient-dense foods, and cut out junk food to fuel his body more effectively.

4. Did JJ Watt continue heavy strength training after retirement? No, Watt shifted from heavy strength training to more functional exercises, mobility work, and low-impact cardio for better overall health.

5. What are JJ Watt’s fitness goals post-retirement? Watt’s goals now focus on longevity, mobility, and staying active and healthy as he enjoys his life after football.

A New Chapter for JJ Watt

JJ Watt’s weight loss journey in 2025 is about more than just the numbers on the scale. It’s a story of transformation, not just of the body but of the mind. By embracing a healthier lifestyle and focusing on functional fitness, Watt is setting himself up for a future where health, happiness, and longevity take center stage. His story is an inspiring reminder that no matter where we are in life, we can always make choices that positively impact our well-being.