30-Year-Old Pianist Shares Diet and Exercise Plan That Led to 100-Pound Weight Loss in One Year

In early 2020, pianist Ludovic Zamor reached an important career milestone when he signed with Live Nation. Soon after, the global pandemic forced him, like many others, to remain at home for an extended period. His profession already required long hours of sitting at the piano, and the lockdown eliminated the physical activity he previously used to balance that lifestyle.

When public life slowly resumed, Zamor faced additional emotional challenges: the loss of both his manager and his longtime teacher. Struggling with grief and depression, he began neglecting his health. While touring, his eating and sleeping habits deteriorated even further. Over time, his weight increased by 100 pounds, eventually reaching 275 pounds by the age of 27. Simple movements, such as climbing stairs, became extremely difficult.

Realizing that change was necessary, he chose to step away from performing and focus entirely on restoring his physical and mental well-being. Over the following year, he completely transformed his lifestyle, ultimately shedding 100 pounds. Looking back at old photos, he hardly recognized himself, recalling how tired, unmotivated, and insecure he felt at the time. In contrast, he now describes feeling focused, energized, and capable of tackling any challenge.

Zamor dropped from 275 pounds to 165 pounds, though he later discovered this weight was too low for him to maintain comfortably. He then gradually increased to 180 pounds and now maintains a healthy weight of around 175 pounds.

His impressive transformation came from eliminating junk food, practicing intermittent fasting, and maintaining a structured fitness routine. At age 30, he reflects on this journey as he prepares for a significant career highlight his solo debut at Carnegie Hall in late December. He credits his renewed self-discipline and personal growth for restoring his confidence and readiness for such a moment.

Once committed to change, Zamor spent two months clearing his home of unhealthy, processed foods. Rather than making drastic changes overnight, he focused on slow, deliberate adjustments to his everyday habits.

Building Endurance with the StairMaster

He joined a Life Time gym in Syosset, New York, and set extremely modest goals for himself. He began by using the StairMaster for just one minute at a time. Initially, his heart rate would spike dramatically, but each day he challenged himself to go a little longer. Over time, those small improvements accumulated into major progress.

Adding Strength Training

For the first six months, Zamor concentrated entirely on cardio to reduce body fat. After dropping down to around 200 pounds, he introduced strength training into his workouts, including deadlifts and pull-ups. In the beginning, he could only manage a single pull-up; gradually, as he grew stronger, he increased both the intensity and the number of repetitions.

Changing His Relationship with Food

To break his dependence on fast food, Zamor turned to intermittent fasting. At one point, he was ordering takeout so often that the delivery drivers knew him by name. Determined to develop healthier habits, he created a routine where he would not eat until after completing his daily workout. Over time, he learned more about intermittent fasting and began following it more intentionally.

He also experimented with a low-carbohydrate diet while prioritizing protein-rich foods such as chicken and Greek yogurt. Fruits and vegetables made up a large portion of his meals. He emphasized that his approach was not fancy or extreme just simple, consistent, and sustainable.

Beyond physical changes, Zamor noticed significant improvements in his professional performance and mental well-being. Being in better shape enhanced his stamina on stage, an essential factor for a concert pianist. He also discovered that regular exercise became an important part of regulating his mood. On days when he skipped physical activity, he felt a noticeable dip in motivation and emotional balance.

Now focused on maintaining his results, Zamor offers realistic advice to others on similar paths. Meaningful change does not happen instantly. It requires dedication, routine, and patience. The rewards, however, extend far beyond appearance, impacting mental clarity, confidence, and overall quality of life.

Author: Ethan Caldwell