Weight loss can feel like an insurmountable challenge, but even the smallest lifestyle changes can compound over time.
A personal trainer who shed 7st 12lb over two years described how his transformation began with a mental shift.
Sergio Pedemonte, who transformed his physique in 2009 and 2010, now works as a certified personal trainer at Your House Fitness.
He said: "In 2009, I decided I needed to change. I needed to get my health back. Once I was mentally in the right place to accept what needed to be done, I started my adventure."
Sergio shed more than seven stone over two years
SERGIO PEDEMONTE
Sergio revealed that he initially weighed 22st 12lb and struggled with his self-image.
"I never wanted my friends to either talk about it or take pictures of me," he shared. "I didn't want to accept the reality."
His approach to weight loss focused on achievable targets rather than overwhelming goals.
"I started with small goals. For example, I'm going to lose five pounds this month," he noted.
Over time, this incremental strategy helped Sergio reduce his weight to 15st. He credits a straightforward but effective nutritional approach for these results.
Some key habits included "eating less, eliminating fizzy drinks and juices and not eating at nighttime". Sergio also abstained from "anything fried, frozen" and minimised foods high in sugar and fat.
These strategies are widely recommended by nutritionists for effective weight management because they influence everything from hormones to cravings.
Nutrition expert Dr Nicole Maholy told GB News why simple habits like avoiding late-night meals can make a big difference alone.
"Late-night eating has been linked to higher blood glucose levels the following morning," she said, noting that the body also becomes more insulin resistant at night.
"I recommend having a protein-rich dinner at least three hours before bed and then avoiding eating anything afterwards.
"This helps regulate blood sugar, supports digestion, reduces stress and improves sleep - all factors that enhance weight loss."
Sergio coupled this habit with the incorporation of healthier foods into his daily meals, noting: "[I ate] more vegetables and fruits, if I was going to eat a carbohydrate, I would make sure it wasn't processed.
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Social situations presented the biggest challenge to Sergio
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"[For me] 100 per cent the nutrition aspect and the exercise action were equally as important.
"It doesn't matter how hard you work if you're eating horribly, you're not going to see results."
Social situations presented the biggest challenge to Sergio, however, often leading him to temptation.
"Honestly, going out with friends and seeing them eat the way they did," he explained. "I would cave in and eat the same, but I learnt to stop doing that."
This newfound self-control led Sergio to additional habits that were both healthy and sustainable.
"Eating healthy should not be a short-term fix but a long-term [solution]," he reflected, proving that the most impressive transformations don't require extreme changes, but rather determination, consistency and balance.
