The first time I saw my dog, Rio, was through a photo texted to me from his previous owners. He was big, sure, but nothing that made us second-guess adopting him. Then we met him. And he was huge.
My partner and I exchanged glances, both of us thinking the same thing: “Is this going to work?” We have a small home, and Rio took up a lot of space—physically and, we suspected, in personality, too. We debated whether adopting him was the right decision. Could we give him what he needed? Would he even be happy with us?
Still, we wanted to give him a chance. We leashed him up for a short walk, hoping to see how he moved, interacted, and fit into our world. But as soon as we stepped outside, it became apparent—Rio didn’t know how to walk on a leash. He plodded along awkwardly, unsure what to do, his body heavy with extra weight. And when he did get a sudden burst of energy, it was almost impossible to control him. He was too strong, too heavy, and had no sense of direction.
We asked his owners about his health. “No major issues,” they said, but their vet had warned them—he needed to lose weight. A lot of it.
After much debate, we made the decision that would change all of our lives: we took him home. And from day one, we knew this wasn’t just an adoption. This was the start of a wellness transformation. This is the story of my dog’s weight loss journey after adoption, but it’s also a guide for any pet owner looking to help their dog get healthier.
Adoption Day: The Beginning Of Our Journey
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From the moment we brought Rio home, one thing was clear—he had the classic Golden Retriever temperament. He was just happy to be here. Emotionally, he transitioned into his new home as if he had always been part of our family. But physically, it was a different story.
Right away, we realized his weight would require some extra effort on our part. He couldn’t jump off the ground, which made getting him into the backseat of our car a strength exercise. At home, our two-story setup became a challenge—Rio was unsteady on the stairs, his steps slow and uncertain. He waddled everywhere, his gait off-kilter from carrying so much extra weight.
Then there was his endurance. A five-minute walk was all it took before he was visibly exhausted. He would slow to a crawl, his tongue hanging out as he struggled to keep going. And while it was purely cosmetic, the thick calluses on his elbows were another sign of his weight—they’re common in overweight dogs who spend too much time resting on hard surfaces.
From day one, we started planning how we could get Rio feeling his best. He deserved a happy, healthy life, and we were determined to give it to him.
Facing The Hard Truth: The Health Risks Of Canine Obesity
I knew Rio was overweight but didn’t realize its extent until his first vet visit. That’s when I was reintroduced to the Body Condition Score (BCS)—a system veterinarians use to assess a dog’s weight. The scale runs from 1 to 9, with 1 being emaciated and 9 being obese. Rio? He was an 8 to 9, officially classified as obese. The vet recommended a BCS of 4 based on his size and age, meaning Rio had a long way to go.
Then came the number that really put things into perspective: 133 pounds. The average Golden Retriever weighs between 65 and 75 pounds—Rio was nearly double that.
The Hidden Dangers Of Obesity
Excess weight isn’t just a cosmetic issue for dogs—it’s a serious health risk that can lead to a shorter, more uncomfortable life:
- Diabetes: Overweight dogs are more likely to develop insulin resistance, leading to diabetes that requires lifelong management
- Heart disease and high blood pressure: Just like in humans, excess fat forces the heart to work harder, increasing the risk of cardiovascular problems
- Joint and mobility issues: Carrying extra weight puts constant strain on joints, increasing the risk of arthritis, ligament tears, and mobility loss
- Respiratory problems: Fat around the chest and abdomen makes breathing more challenging for dogs, especially during activity or in warm weather
- Reduced lifespan: Research shows that obese dogs live up to 2.5 years less than dogs at a healthy weight
Helping Rio lose weight wasn’t about appearance but about improving his quality of life. This wouldn’t be a quick fix or an easy journey, but I was determined to give him the healthy, active life he deserved.
Finding A Plan That Worked
Diet plays a critical role in weight loss, so typically, this is where the initial focus should be; however, I didn’t want to overwhelm Rio with too many changes all at once. He was still adjusting to his new home, and a sudden change in food could add unnecessary stress to an already precarious situation.
Instead, I started with exercise. This was a great way to deepen our bond with our newly adopted pup while helping him shed extra pounds.
Building An Exercise Routine
From day one, I incorporated structured movement into his day. At first, I kept it simple: three to four 15-minute walks spread throughout the day. As he built stamina, I gradually extended the walk times and introduced other activities to keep him engaged.
I’m a runner, so I was excited to see if Rio could join me on runs. It took a lot of encouragement—at first, he lagged behind, unsure of the pace—but after some persistence and plenty of praise, he successfully completed his first run. That moment felt like a major milestone.
Beyond walks and runs, I added different forms of exercise through play, including tug, fetch, and doggy playdates where he could meet and run around with other dogs. The great thing about Rio? He never struggled with motivation. He thrived on encouragement, and every “Good boy, Rio!” was returned with a goofy smile.
Adjusting His Diet
Once Rio was comfortable in his new routine, I turned my attention to diet. After consulting with his vet and trainer, I reduced his portions to 1.5 cups of kibble in the morning and evening.
This was a significant shift from his previous diet, which consisted of:
- A whole 13-ounce can of wet food in the morning
- 2 cups of kibble in the evening
- Additional cooked chicken with meals
Since Rio was also in training—learning to walk correctly and follow basic commands—he got plenty of healthy treats throughout the day. I factored his freeze-dried training treats into his total calorie intake to avoid overfeeding. (Always talk to your vet before putting your dog on a calorie-restricted diet.)
Other Changes For Health & Wellness
Beyond food and exercise, I made a few other key changes to support Rio’s overall well-being:
- Comfort: I bought Rio a new bed to support his joints.
- Grooming and callus care: I started applying a salve to soften his calluses and prevent cracking. I also switched his grooming products to healthier alternatives.
- Gut health: I introduced a probiotic to support his digestion and overall gut health.
- Tracking progress: Canine Journal partnered with Petcube to test its dog activity tracker. This allowed me to monitor Rio’s daily movement, total distance traveled, and calories burned, which helped me fine-tune his diet and exercise plan.
With all these adjustments in place, I started to see real progress. Rio had more stamina and confidence. He didn’t see this as “work”; he was having fun, which is crucial for continued weight loss.
Small Wins That Made A Big Difference
I remember the exact moment I realized just how much Rio had changed. We were playing, and for the first time, he jumped up to snatch a toy. It might seem small, but for Rio, it was huge. A couple of months earlier, he physically couldn’t get off the ground. Seeing him leap with ease was proof of how far he had come.
The difference was undeniable:
- Endurance: Walks used to leave him exhausted after five minutes. Now, he could go for 30+ minutes without slowing down.
- Mobility: He no longer waddled—he could run. And now, he could actually get air when he jumped.
- Skin: His elbows’ thick, rough calluses had disappeared entirely, and the hair had grown back.
Most notably, he had lost 30 pounds in five months.
But beyond the physical transformation, his personality shift stood out the most. He became so much more playful, energetic, and confident. It was like he had finally come out of his shell, fully embracing life in a way he hadn’t before.
Lessons For Dog Owners
Helping a dog lose weight isn’t rocket science—it boils down to two primary factors: diet and exercise. But while the formula is simple, the execution? That’s where things can get tricky. Here’s what you need to know.
1. Diet: Don’t Let Those Puppy Eyes Fool You
It’s hard to ignore a dog’s master-level begging skills, but if there’s one thing I learned, it’s this: dogs are opportunists.
Overfeeding—even just an extra treat here and there—adds up fast. Instead of measuring meals with “a handful,” use a measuring cup. If your dog is getting treats throughout the day for training, factor those calories into their total intake. And, of course, table scraps? A hard no. Even a bite of your sandwich can add unnecessary calories (not to mention encourage bad habits).
If your dog is overweight, free-feeding is your enemy. Leaving food out all day makes it too easy for them to snack without limits. Instead, establish set meal times—this helps regulate metabolism and prevents overeating.
2. Exercise: Movement Is Medicine—But Go Slow
If your dog is overweight, you can’t just throw them into a high-intensity workout and hope for the best. Their joints, hearts, and muscles need time to adjust. Doing too much, too fast, can lead to injuries, further setting you back.
Instead, start slow and build up. For Rio, that meant three to four 15-minute daily walks before gradually increasing his endurance. If your dog struggles with traditional walks, there are plenty of low-impact alternatives:
- Mental exercise: Food puzzles, scent work, and training sessions engage the brain and burn calories, too
- Swimming: Great for joint health and a full-body workout
- Treadmill walking: If the weather is bad, some dogs take well to a slow treadmill stroll
3. Rule Out Medical Issues First
Before making any significant changes, always check with a vet. Some dogs aren’t overweight because of overeating—they might have an underlying health condition.
Common culprits include:
- Arthritis: A dog in pain may move less, leading to weight gain
- Cushing’s Disease: Causes excess cortisol production, which can result in obesity and muscle loss
- Hypothyroidism: A sluggish thyroid slows metabolism and leads to weight gain
A vet visit is a must if your dog is struggling with weight despite diet and exercise changes.
4. Supplements Can Help
While food and movement are the foundation of weight loss, certain supplements can help support the process. A few worth considering:
- L-carnitine: Can help with fat metabolism and energy levels (I like this cardio blend from VetriScience, which features 250 mg of l-carnitine)
- Omega-3s: Supports joint health and reduces inflammation
- Probiotics: A healthy gut is key for digestion and metabolism
5. Watch Out For Obesogens (Yes, It’s A Thing!)
Science has discovered that certain environmental chemicals interfere with the action of hormones and can thus contribute to weight gain and obesity. These endocrine-disrupting chemicals, termed “obesogens,” are found in everyday household items, including food packaging and grooming products:
- Dog food: Butylated-hydroxyanisole (BHA) is one of the most common synthetic preservatives used in dog food but has been linked to weight gain and, worse, cancer in animals.
- Household cleaners: Some household cleaners contain endocrine disruptors that can contribute to weight gain; further, these disinfectants reduce the presence of microbes in the home, which can negatively affect the body’s microbiome and contribute to digestive problems and weight gain.
- Pesticides: Animal studies show that long-term pesticide exposure, including the widely used herbicide atrazine, may contribute to obesity and insulin resistance.
- Pet grooming products: Phthalates found in pet shampoos and soaps interfere with cell signaling, contributing to obesity and glucose metabolism disorders.
- Plastics: Bisphenol-A (BPA) is a synthetic compound used to make plastic found in food packaging, bowls, storage containers, and more. Animal studies suggest that BPA induces insulin resistance, inflammation, and the formation of fat cells.
How to Limit Your Dog’s Exposure to Obesogens
Ditch plastic food and water bowls in favor of stainless steel or ceramic, which won’t leach harmful chemicals like BPA and phthalates. When buying dog food, look for brands that prioritize natural ingredients and avoid unnecessary additives, artificial preservatives, and highly processed fillers. If possible, choose organic or non-GMO food and treats to reduce pesticide exposure.
Filtering your dog’s drinking water is another simple way to reduce contaminants, as tap water can contain hormone-disrupting chemicals. Also, be mindful of household cleaners and air fresheners, which can introduce obesogens through skin contact or inhalation. Opt for pet-safe, non-toxic cleaning products instead.
Finally, if your dog spends time outdoors, be aware of pesticide-treated grass and chemically treated walking paths. Wiping their paws after walks can help reduce exposure to lingering toxins. Two great options are Earth Rated Dog Wipes and Dandylion Clean Paws no-rinse paw cleaner.
By making small, intentional changes, you can create a cleaner and healthier environment for your dog. This helps their body function as it should and makes weight management a little easier.
The Biggest Takeaway: Stay Consistent
Helping your dog lose weight isn’t about chasing perfection but consistency. Some days will be easier than others, but sticking with the plan makes the difference. And the best part? Your dog will thank you with more years, more energy, and more joy.
So, take that walk. Measure that food. And whatever you do—don’t give in to those puppy-dog eyes.
More Than Just Weight Loss
Rio’s weight loss journey isn’t over yet—it’s still a work in progress. But looking at where he started and where he is now, the transformation has already been incredible.
The most rewarding part of this journey? Watching Rio rediscover movement, energy, and pure joy. This is a dog who once struggled to walk for five minutes without tiring, and now he’s running. Not just running, but loving it. As the weather warms up, I plan to incorporate longer outdoor runs into his routine—something that would have been unthinkable just a few months ago.
Seeing this three-year-old pup regain his mobility and zest for life has been a powerful reminder of how much our pets depend on us—not just for food and shelter but for their health, happiness, and longevity.
There’s still work to be done, but I know one thing for sure: Rio’s best days are ahead of him. And as he continues to shed the extra weight, he’s gaining something even greater: a life filled with movement, adventure, and boundless joy.
A Note On Pet Insurance
As part of Rio’s wellness routine, I started looking into common health concerns for Golden Retrievers. Hip dysplasia, heart issues, and certain cancers are unfortunately more prevalent in the breed, and I wanted to be proactive rather than reactive when it came to his health. The last thing I wanted was to be faced with a major diagnosis down the road, only to find out it wasn’t covered because it was considered a pre-existing condition.
I signed Rio up for pet insurance before any health issues appeared, ensuring I wouldn’t have to worry about pre-existing condition exclusions if something came up. Beyond long-term health concerns, I also knew that accidents and injuries were a real possibility, especially with a young, energetic dog suddenly increasing his activity level. Anyone who’s ever jumped into a new exercise routine too quickly knows how easy it is to overdo it, pull a muscle, or take a misstep—and dogs aren’t any different. Having coverage meant I wouldn’t hesitate if Rio ever needed emergency care or treatment for an unexpected injury.
Choosing a quality pet insurance plan for Golden Retrievers gave me peace of mind, knowing that I was setting Rio up for the healthiest, happiest life possible—without financial surprises standing in the way of his care.
Are You Ready To Help Your Dog Lose Weight?
Helping your dog lose weight isn’t just about shedding a few pounds—it’s about giving them a longer, healthier, and happier life. But before you start, ask yourself: Are you ready to commit to consistent exercise, healthier food choices, and patience?
Weight loss doesn’t happen overnight, and success depends on small, sustainable changes rather than drastic measures. Whether it’s adjusting portion sizes, swapping out high-calorie treats, or making daily walks a priority, every step you take brings your dog closer to a more active and fulfilling life. Most importantly, this journey isn’t just about weight—it’s about strengthening your bond and ensuring more years of tail wags, adventures, and unconditional love.
Are you in? Canine Journal provides a wealth of knowledge for pet parents trying to help their pup shed a few pounds. We cover everything from best dog food for weight loss to fat-burning exercises and activity monitor reviews.
Why Trust Canine Journal?
Tara is a writer for Canine Journal, specializing in health and nutrition. She has worked in the wellness industry for 8+ years, advising pet parents on supplements and nutrition for their furry friends. Tara has personally seen how certain health conditions and lifestyle choices affect weight fluctuation and hopes to educate people on the importance of weight management for their pets.