Britain's weight loss success stories: ‘I lost 3st in 7 months - one breakfast swap was key'

Despite successfully dropping 2st 1lb in 22 weeks, Polona wasn’t ready to stop there. She prolonged the challenge and embarked on a journey that would see her shed an additional one stone within 10 weeks.

Her diet was carefully crafted to support transformation goals and overall health, partly by prioritising protein, moderate fats, and low carbs.

But Polona also ensured she had the necessary nutrients to fuel her workouts and promote muscle growth while managing her calorie intake effectively.

Naturally, such remarkable efforts called for a wide range of conscious decisions and avoiding processed foods.

In fact, swapping these out for meals rich in vitamins, minerals and antioxidants was the key to regulating Polona’s blood sugar levels and reducing her inflammation. Of course, the results paid off physically too.

“Everyone is really impressed with my looks and the drive to stay active and fit even during the holidays. This is a complete change from where I’d been a year and a few months ago,” Polona told GB News.

“I lost weight, gained muscle, understand nutrition more, but what’s more important is the change in my habits - I now need to be active and I go to the gym regularly. I absolutely love it.”

Polona’s diet

It is widely accepted that the more diverse a person’s diet is, the happier their gut, but the benefits of broadening a dietary repertoire are far-reaching.

Polona focused on high-protein foods such as fish, as well as eating plenty of fibre. Swapping to oats for breakfast helped her see great results. The slimmer also cut back on sugary drinks and processed foods.

Polona found that switching up foods was essential in helping her adhere to a long-term dietary plan.

What’s more, variety is the best way to ensure you receive a wide range of nutrients while keeping meals interesting.

Including fish for lean protein on some days helped Polona diversify protein sources throughout the week.

Vegan and vegetarian options rich in plant-based proteins were also prioritised, sometimes with a serving of meat. These sources provide a balance of satiating protein to keep blood sugar levels stable after a meal.

“I was surprised to find that foods high in fibre, especially those consumed for breakfast, helped me feel fuller for longer,” Polona noted.

“For instance, overnight porridge or simple oats, with yoghurt and some cereals were unexpectedly beneficial.”

Kathryn Basford from Asda Online Doctor confirmed to GB News the benefits of adding oats to the diet are wide-ranging.

“Food such as porridge made with oats, oat-based smoothies, or pearl barley can help lower your cholesterol," notes the expert.

"This is because they contain a soluble fibre called beta-glucans which forms a gel in the gut, and helps cholesterol stop being absorbed into the bloodstream.”

Although Polona tried not to limit foods, certain omissions had to be made.

“I completely eliminated sweet drinks from my diet,” she explained. “Additionally, I made a conscious effort to avoid ultra-processed foods.

“However I didn’t make any drastic changes beyond that, but rather focussed on being more mindful of the types of snacks I consumed.”

Naheed Ali, MD, PhD, nutritionist and senior medical and health writer explained that sugary treats, on the other hand, lead to crashes and cravings.

“I cannot emphasise enough how important it is to skip the liquid calories from sodas, juices or creamy coffee drinks,” he told GB News.

In other words, the empty calories in sugary beverages are more likely to increase calorie intake further down the line.

Opting for water and herbal teas, on the other hand, will directly support weight loss by helping to control hunger.

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Polona continued: “To boost my metabolism, I incorporated various healthy snacks into my diet, such as roasted chickpeas.

“I also learned how to incorporate whey protein into different meals, like fruits, smoothies, or even making ice creams as part of my daily routine.

“Additionally, I experimented with different vegetable combinations, as their consumption increased significantly during my transformation.

“One key addition that notably impacted my diet was incorporating cauliflower rice.”

Mindfulness

A pivotal element of Polona’s journey was adopting a mindful approach to dieting. The practice encourages people to chew and savour food more, slowing down the overall pace of a meal.

In fact, Polona claims this turned out to be one of the most poignant factors in her transformation.

By encouraging people to focus on every mouthful, they are less likely to miss fullness cues while eating a meal, which leads to overeating.

Although body transformations like the one Polona achieved require a high level of commitment, her case serves as confirmation hard work does pay off.

“I look at myself in the mirror and I feel love towards my body, and I’m impressed with myself,” she said.

“It has brought a 180-degree change in how I perceive myself, how I now perceive my fitness journey and how I eat my food. I’m enjoying the new me.”

How does protein help weight loss?

Protein was one of the main secrets to Polona's success and it is has lots of benefits for weight loss.

Protein is a macronutrient found in foods such as meats, fish, dairy, eggs, nuts and grains.

There is lots of research into how this helps dieters to achieve and maintain weight loss results. It has been found to regulate hormones and promote feelings of fullness.

Protein is vital for building lean muscle. Having more muscle in the body can boost the metabolism which helps the body to burn more fat.

One study published in the National Library of Medicine (NIH) found eating high protein food in the morning can speed up weight loss results.

Overweight and obese participants who ate an egg-based breakfast over a carb-heavy bagel were found to have enhanced weight loss results.

The NIH added: "In general, dietary protein increases energy expenditure because it has a markedly higher DIT than fat and carbohydrates, and it preserves REE by preventing lean mass loss. Furthermore, increased DIT increases satiety, which also contributes to weight loss."