Andy’s weight loss story: “It’s changed my view of what’s possible”

When Andy was diagnosed with non-alcoholic fatty liver disease, he was advised to lose weight to help improve his health. Although he understood the importance of making changes, taking that first step felt difficult.

A year after his initial diagnosis, another health scan prompted him to take action.

“When I had the first scan, they said I needed to lose at least 5% of my body weight, ideally 10%. At first, I let it drop and didn’t really do anything about it. Then I had another scan this year and thought, I need to take this seriously.”

After being referred by his GP, Andy signed up for the Choose You digital healthy weight programme.

Finding a sustainable approach to weight loss

Before joining the programme, Andy had tried different diets and short-term approaches to losing weight but found it difficult to maintain the results. This time he wanted to do it differently, so he decided to better understand his eating habits and make realistic changes he could maintain.

“I started tracking what I was eating so I could understand my habits better. Being in IT, I love a spreadsheet, so I created my own tracker to help me see where I was doing well and where I could reduce my calories. It helped me understand portion sizes and plan ahead, while still leaving room for the occasional treat.

I also used AI quite a lot. I’d take recipes I already enjoyed and ask it how I could reduce the calories or make them healthier. I used it to create meal ideas and batch cooking recipes too. I’ve built up my own collection of recipes that work for me.”

As his confidence grew, Andy began making small but meaningful changes to his routine, finding healthier alternatives and learning how to manage portion sizes without feeling restricted.

The power of accountability

One of the biggest benefits of the programme was having regular support and somewhere to check in on his progress.

“The fact that you’re meeting each week and talking about your progress gives you an incentive. Having that focal point was really important, especially in the early stages. It helped me stay focused and keep moving forward.

I might have preferred an in-person group initially, but the online sessions actually made a lot of sense. They were convenient, easy to fit in, and it was interesting to hear how different everyone was. People had different experiences, different challenges and ideas. I picked up some useful tips from others in the group.”

Losing over 10% of his body weight

By the end of the programme, Andy had reduced his weight by 11kg. Since completing the course, he has continued making progress and is working towards his next goal.

The milestones he achieved along the way gave him confidence that he could continue making positive changes.

“My first goal was to lose 10% of my body weight, which I’d been advised to do. Then my next milestone was moving from the obese category into the overweight category. I reached that goal the day after I completed the programme.”

Today he is working towards coming out of the obese category. More importantly, the experience has changed how he thinks about himself and what he can achieve.

The benefits beyond the scales

While Andy originally joined the programme because of concerns about his health, he has noticed improvements in many other areas of his life.

“It’s changed my view; it feels possible and achievable to lose and maintain my weight. I’ve noticed other changes too; my posture feels different, my shape has changed, and I generally feel in better physical shape.”

Losing weight has also helped him return to activities he had gradually stopped because of increasing knee pain.

“Alongside playing league-level table tennis, I used to go for a walk every morning before work, but eventually I stopped those daily walks because my knees were causing me problems. Since losing weight, I’ve been able to start doing that again.”

One of the biggest changes for Andy is how he now approaches occasions that might previously have knocked him off track.

“Something like Christmas can come along, and I can enjoy myself for a few days, but I know I can get back on track afterwards. Before, that might have completely thrown me. Now I feel more confident that I can enjoy special occasions, and treats, and continue to make progress.”

Andy’s advice for others

Andy has already recommended the programme to others and believes it offers people the time and support needed to make lasting changes.

“It gives you a focal point and helps you understand things like balance, portion sizes and healthier habits. Most importantly, it gives you enough time to build new habits and stick with them. It’s a good concept, and it works well.”

Looking for support to lose weight?

If you’re looking to achieve a healthier weight and build habits that last, Choose You can provide free support to help you make positive changes. Read more about the programmes available.

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