Scrolling through Thomas Derksen’s Instagram reveals a striking transformation. Once sharing images of indulgent meals and a heavier frame, the Shanghai-based German influencer now appears slimmer, more active, and focused on health. The turning point came in 2020, during the Covid-19 pandemic, when he began addressing long-standing health concerns, including a fatty liver, chest pains, and joint discomfort.
Derksen, now 36, had been overweight for most of his life. Raised in a large German working-class family, his upbringing centered around hearty meals designed for energy and fullness, not nutrition. He tried crash diets for years but always regained the weight. At his heaviest, he weighed about 140kg and faced constant challenges, from hurtful comments to difficulties walking or finding clothes that fit.
With time at home during the pandemic, he researched health and fitness through free online resources, ultimately choosing a path focused on long-term habit change rather than restrictive diets. He avoided trendy regimens and drugs, instead emphasizing sustainability and self-awareness. Though he briefly attempted intermittent fasting, he found the hunger unsustainable and shifted to eating three or four smaller meals daily.
Instead of banning foods, Derksen adopted the mindset that eating healthily 80% of the time was enough. This flexible approach helped him avoid feelings of deprivation, making his journey more manageable. He also changed his perspective on food—from seeing it as entertainment to viewing it as fuel for his body. He now cooks most of his meals at home using healthy, simple ingredients.
Physical activity also played a key role. He began walking regularly—covering any distance within 5km on foot—and added strength training three times a week and cardio twice. Accompanied by his golden Labrador, Einstein, who joined him in 2020, he embraced a more active and mindful life.
Now weighing 83kg, Derksen reflects on how the journey was less about discipline and more about consistency and mindset. He believes that true change comes from addressing the reasons we eat—boredom, stress, or comfort—not just suppressing appetite. For him, lasting transformation came from conscious eating, regular movement, and shifting his relationship with food.
After five years and 60kg lost, Derksen’s success shows the power of sustainable, intentional living.
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