Everything Ben Napier Has Said About His Weight Loss Journey Since Finding Fame on ‘Home Town’

Getting Serious

After Ben and Erin welcomed their first daughter, Helen, in January 2018, he decided it was time to prioritize his health.

“Having Helen made me want to be healthier so I could be around a lot longer and see her grow up and see her whole life,” he said.

Diet Details

As for his diet, Ben cut down on his carb intake and began fasting intermittently.

“I’ve always done well with cutting carbs,” he shared. “I try to stick to a low-carb diet until Thanksgiving every year and I try to do a good mix of cardio and weights five days a week. Most weeks, it ends up only being four days.”

Erin also gave some details on Ben’s diet, saying that he follows her lead when it comes to meals.

“I like only eat ‘girl dinner,’ which is basically crackers for two meals a day. I just crave crackers and maybe a little cheese, charcuterie, a little fruit, maybe a crunchy carrot. Ben just basically adopted eating the way I was eating,” Erin told Entertainment Tonight. “He has one big meal. He eats a good, healthy, big lunch … Last night for supper he ate some dates. He’s obsessed with dates!”

Staying Active

Ben starts most of his days by playing early morning basketball games.

“I don’t get bored playing basketball and could play for hours if I had the time,” the home renovation star said.

Workout Routine

Ben has changed up his workout routine a number of times over the years. Fans have seen him hit the gym in segments on Home Town.

“I’ve always worked out. I can bench press more than a lot of people, but I can’t do a pullup,” he admitted.

What Prompted His Weight Loss

In November 2023, Ben opened up about a moment that helped prompt his weight loss journey.

“We’re all trying to be healthier and trying to live better and trying to live longer,” Ben said in an interview with Entertainment Tonight. “I started just [because I knew] I needed to take some weight off. And then we did an interview … and my shirt wouldn’t stay buttoned, and I was like, ‘Oh, that’s a bad look. That is a bad thing.’ I was already working [on my weight] and then that jumpstarted it.”

A Wakeup Call

The HGTV star revealed another wakeup call that occurred before he went under the knife for shoulder surgery in 2022. He said that his doctor wanted to put him on blood pressure medication, and he realized he needed to shed some pounds.

“I was like, ‘I’m too young.’ At the time, I wasn’t even 40,” Ben told TV Insider in November 2023. “So, I said, ‘Let me see if we can drop [my blood pressure] by losing weight.’”

A Proud Wife

Erin can’t get enough of Ben’s slim figure and bragged about him on social media on his birthday on September 24, 2023.

“Lordy lordy, Big Ben is 40! He and my daddy both had milestone birthdays this week! I want to be like you,” Erin wrote alongside a photo of Ben not wearing a shirt in the gym. “Never looking back or feeling sad about our youth getting further away, but always feeling so grateful for right now.”

Keeping It Up!

In March 2025, Erin and Ben appeared on The Tamron Hall show to promote season 3 of Home Town Takeover. Host Tamron Hall asked him about his weight loss and why he decided to get healthy.

“Well, they [the doctors] wanted to put me on blood pressure medicine, and then I had shoulder surgery,” he said during the appearance. “It’s amazing when you can’t lift weights how much weight you lose really fast … it’s mostly muscle.”

Tamron asked Erin if she had a hand in Ben’s decision to lose weight.

“I just want him to be alive as long as I’m alive,” she remarked. “And I want him to be there for my girls when they’re adults and so he’s really super self-motivated so this was not a me thing. This was a him thing.”