Katie Vale never expected to find herself in a real health crisis. In this story, she shares how small dietary tweaks led to a significant change not just in weight, but in her overall well-being. Narrated by Charlotte Lytton.
Last year, I had the dreaded trip to the doctor’s office for an asthma check-up, and what struck me was getting on the scale. It ticked over to 14 stone 10 lbs (93 kg), and I had a BMI of 37.7, which put me into the obese category.
Hearing my GP caution that I was putting myself at risk for serious health issues, like a heart attack or stroke, was a wake-up call—especially for the sake of my little three-year-old daughter.
For months, I ignored this reality. I’m stubborn like that, but eventually, I knew it was time to focus on my health. I had tried programs like Weight Watchers and Slimming World, signing up and then losing interest after just one session. However, I discovered Queens Park Nutrition online, a local group that inspired me with success stories and transformation photos.
It only costs £55 for ten visits, which includes a breakfast, and they operate six mornings a week—perfect for my schedule. Regular visits ensure I sit down with coaches to discuss nutrition and share insights with fellow club members, creating a community feeling.
Consistent participation over the past couple of months has really set the foundation for healthier daily habits, providing the accountability that’s crucial for successful weight loss. Initially hesitant about my lack of nutrition knowledge, I’ve learned a ton of healthy recipes and found joy in connecting with others who cheer each other on.
What sets this club apart is the focus on overall body composition rather than just the scales. After every ten visits, you get an ‘MOT’ evaluation checking vital stats like visceral fat, muscle mass, hydration, and body measurements.
Following my coaches’ guidance, I shifted from eating one meal a day to having five. In just eight weeks, this simple change helped me drop 1.5 stone (about 9.5 kg) and get rid of around 1.5 liters of visceral fat. My body fat reduced by 5 percent, and my muscle mass improved exclusively through dietary changes. I have more energy now, am sleeping better, my skin appears clearer, and my focus at work has sharpened. While I can’t say it’s all from the new five-meal-a-day regimen, it certainly seems impactful!
Before, it’s clear why I struggled to lose weight. I’d skip breakfast, nibble on junk like crisps and candy, and have colossal pasta dinners smothered in cheese—all washed down with coke followed by ice cream. I can laugh about it now, but my sugar intake left me sluggish and dozing off by 6 pm. It even affected my parenting, making it tough for me to keep up with my daughter in the playground.
Years back, I gained weight after battling depression, and during pregnancy, I turned to eating for comfort—a habit that continued post-baby with excess sugar and late-night snacks. It’s been a long, tiring cycle.
So when they suggested I start off eating five meals daily, I was taken aback. It sounded counterintuitive and a surefire way to gain weight. But learning what to eat and when anxiety has melted away.
My mornings kick off with herbal tea and honey—my sugary treat—followed by a protein smoothie for breakfast. At 11 am, I indulge in substantial snacks: two rice cakes topped with hummus and slices of Quorn, and fresh produce like carrots and cucumbers, then another smoothie around two. As for dinner, it’s usually a hearty tofu stir fry or a decadent lentil bolognese, rounded off with yogurt sprinkled with granola and nuts around 8 pm. Plus, I keep hydrated throughout the day with plenty of water and herbal tea, forgoing the cola and energy drinks I relied on earlier.
My goal is to eventually swap out the protein shakes for alternative protein-rich meals. Currently, I’m consuming about 100 grams of protein daily—keeping fullness at bay while sustaining muscle.
At 46 years old, this weight change means more than slipping into smaller clothes; it signifies my improved relationship with my daughter. I can now play actively with her, whether it’s running around the playground or sliding down slides. I aspire to model a balanced mindset around health for her—where there’s space for joy without obsession.
I didn’t regularly think about my self-image, and yet, noticing how many family and friends have pointed out my weight loss feels satisfying. Although it’s shocking how gradually the weight crept on, their comments spotlight how vital this journey has been for me. While the transition to baggier winter clothing season feels strange, it’s empowering building up confidence in my appearance.
I hit the club three times weekly and am eager to maintain this habit for the long run. I’re eyeing an additional target of losing another 2.5 stone to dip into a healthier BMI. However, if I lose two stone and feel satisfied with my body, I won’t stress over those final few pounds. Ultimately, how I feel inside matters most, and that keeps getting better every day.
