Choosing himself: how John found a new focus for his health

At 76, John enjoys staying connected to his local community in Stony Stratford by walking into town, tending his garden or playing pétanque with friends.

Staying active has always been important to him, but over the years, a combination of health challenges, less exercise and losing track of healthy habits had begun to impact his weight.

“I used to play football quite seriously, but after having two discs removed from my back, I had to stop, and over time, I put on weight. When I joined the Choose You weight programme, I’d reached just over 20 stone.”

Alongside ongoing knee pain caused by arthritis, his weight had become a barrier to possible future treatment.

“I’d had injections in my knees, but if I needed an operation, my BMI meant I wouldn’t be eligible. Something needed to change.”

Taking the first step

After speaking with his GP about his knee pain, John was referred to Choose You.

“I got an email asking if I’d be interested, and I was. I’d already started thinking about my weight and knew I needed to make a change. One of the things that appealed most was the flexibility of the programme. I liked the fact that it was a rolling twelve-week course. I didn’t have to wait for a new programme to start. I joined at week nine and was able to get going straight away.”

Learning from others

The group format quickly became one of John’s favourite parts of the programme.

“The rolling course meant that people came and went. Those who had been attending longer were a great support to new starters. They shared ideas, encouraged people and helped build confidence.”

Attending the face-to-face sessions allowed John to learn from others while working towards his own goals.

“Different people bring different experiences and fresh ideas. Everyone’s path is different, but you realise you’re not doing it alone. The team were great; they explained nutritional values, what’s in food, fibre, sugar and all the things we don’t always think about. They helped people understand why they were there and what changes would work for them.”

The course workbook became an important support.

“It was well laid out. I made notes throughout and still go back to it now. It’s something I can keep referring to.”

Small changes that made a big difference

For John, the programme wasn’t about following a strict diet. It was about understanding habits and making realistic changes.

“I’ve become far more aware of what I eat and the choices I make. The programme helped me realise that you need balance and that changing habits is what makes the difference.”

One challenge stood out for John.

“I’ve always had a sweet tooth. If I had toast, it would be slathered in jam, marmalade or a nut butter. When I started the programme, I finished the jars I already had and bought one new jar as a challenge! It’s still sitting in the cupboard unopened.”

John also began changing the way he cooked for himself and his family.

“I enjoy cooking, and now I focus much more on adding vegetables and thinking about what I really need on the plate. I’d come home from the sessions, buy vegetables, chicken and beef, then batch cook healthy meals for the freezer.”

Rather than viewing healthy eating as restriction, John found ways to make it fit into his everyday life.

“It’s made me much more aware of food, portion sizes and nutritional value. Hearing those messages reinforced week after week really helped.”

Building confidence for the future

For John, the biggest achievement isn’t just the number on the scales.

“I started at just over 20 stone. When I weighed myself recently, I was just under 19 stone. I’ve got to 19 stone before, but I’ve always put the weight back on. This time feels different. I’m not focusing on one big target; I’m working on small, achievable goals. I’m aiming for 17 stone next. I’m taking it one step at a time.”

Choosing a healthier future

The programme has given John renewed confidence to stay active, spend more time in the garden and take on new projects. Most importantly, it has taught him how to keep going.

“I feel more positive and focused than before. I’m proud of my achievement and feel different this time. I’ve always been positive, but now that positivity has direction.”

John recommends the programme to others who are ready to make a change.

“If it’s what you want, I’d absolutely recommend it. For me, it gave me a purpose, and I’m continuing to build healthier habits, one small, achievable step at a time”.

Ready to make a change?

Choose You offers free, local support to help you build healthier habits that last. Find out more about our in-person healthy weight programmes and digital support options.

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