‘My knowledge of nutrition was shocking – understanding my diet helped double my weight loss’

Gareth Evans, 44, works in finance and lives in Birmingham

Before lockdown, I used to be fairly sedentary and I wasn’t taking care of myself. I used to weigh round 16 stone, and it steadily crept up. Because I’m fairly tall at 6’1”, I hadn’t actually seen the burden achieve, so I used to be fairly horrified to search out that I weighed 20 stone. I made a decision to start walking – primarily as a approach to get out throughout lockdown and clear my head – and constructed as much as doing round six or seven miles a day down the canals close to my dwelling. In eight months, I used to be again to round 16 stone with out actually making an attempt. There was an enormous added psychological well being profit to all of the strolling, too: I discovered I might put issues in perspective rather more simply.

Then I had an accident the place I slipped on some ice and cracked two ribs, which meant I couldn’t get out as a lot, so I made a decision to deal with my food plan. I had been reliant on takeaways, snacked tons and drank fizzy drinks and an excessive amount of alcohol. I minimize all of that out, began really studying meals labels, counting calories and ensuring my portion sizes have been stricter. I shortly realised the lack of awareness I had about vitamin was fairly surprising. The distinction from altering my food plan was enormous. Over the subsequent six months, I misplaced one other 4 stone.

When I used to be again on my ft, I discovered I couldn’t dedicate as a lot time to strolling, so I began going to the fitness center to do resistance coaching. I really like the distinction that has made – I really feel a lot stronger and may now lifeless carry about 80kgs, from just about nothing.

The distinction from how I regarded and felt earlier than is big. Along with the burden loss, I’ve misplaced about 10 inches from my chest and now put on trousers with a 32-inch waist. I’ve received a lot extra vitality now which is the largest distinction and I sleep rather more soundly than I used to. The confidence increase is huge, too. People who’ve recognized me for years do a double-take earlier than they realise it’s me.

My exercise week

I do resistance coaching three to 4 instances per week on the fitness center with a private coach and a callisthenics class, which is non-weight coaching workouts like static holds. I’ve changed strolling with swimming and add on a half-hour swim after every fitness center session or class.

What I eat in a day

I don’t deny myself something, however I do take rather more discover of portion management and what’s on a label. I really feel rather more educated about what I eat.

• Breakfast: Porridge with fruit
• Lunch: Omelette with some grilled mushrooms
• Dinner: Chicken curry with rice

Lifestyle aides

• Caffeine: Yes – however solely within the morning
• Alcohol: I do nonetheless have a drink – however not as a lot as I used to
• Sleep: Around eight hours an evening 

As informed to Jessica Salter