Britain’s weight loss success stories: ‘I lost 5 stone in 31 weeks after eliminating three foods from my diet entirely’
Andrej introduced several lifestyle changes to lose weight
Andrej Machacek
There is little doubt that the healthy lifestyle changes which go hand in hand with weight loss journeys offer protection against disease - but the jury is still out on the most effective ways to get there.
Some medical practitioners believe a rigorous exercise regimen is key to shedding fat faster. Others argue the evidence makes a strong case for diet as the answer. One man shed more than five stone by cutting back on bread, pasta and dairy.
GB News has looked to slimmers who have achieved success and the methods they have used to do so. One transformation little short of remarkable is that of Andrej Machacek, a 44-year-old London resident who firmly believed he would never be able to achieve a visible six-pack.
Andrej believed he would never achieve a six-pack
Andrej Machacek
Thirty-one weeks after setting out to shed a digit off his initial 109kg (17 stone) weight, Andrej’s body mass dropped to 75.5kg (11.8 stone), marking a staggering decrease of 35kg (5.5 stone).
His body fat composition - an invaluable marker of cardiovascular health - fell from 38.13 per cent to just 9.57 per cent.
The secret? Andrej credits his outstanding fat shed to a handful of factors, but first and foremost; the exclusion of processed carbohydrates and a reasonable allowance of cheat meals.
The focus shifted at different stages of the journey. While this included the reduction in carbohydrates in the initial phase, dietary measures became less stringent several months in.
Andrej's trainer, Stephen Austin, said: “Andrej found that reducing his carbohydrate intake significantly helped kickstart his weight loss journey.
“By focussing on lean proteins, healthy fats, and plenty of vegetables, he was able to control his blood sugar levels and minimise cravings, leading to more consistent weight loss results.”
One of the ways protein assists weight loss is by helping the body metabolise at a faster rate, according to Kunal Makwana, PT & founder of KMAK Fitness.
“Consuming more protein can boost metabolism, reduce appetite, and change several weight-regulating hormones,” he explained.
Another essential element of protein-dense foods is their satiating effect, which helps people circumvent their most intense cravings.
“Whole foods are naturally filling, making it easier to maintain calorie deficits,” noted Kunal. “They also provide many essential nutrients that your body needs to function properly.”
Andrej consumed a lot of lean protein sources like sea bass, cod, chicken and turkey breast, which he ate seasoned with condiments but grilled with very little oil.
Daniel Herman, NASM nutritionist, SAQ Coach and founder of Bio-Synergy, explained that the high thermic effect of these is substantially greater than that of carbohydrates.
“[This means] your body burns more calories digesting and metabolising it,” he told GB News, adding that the tofu, legumes and eggs are also excellent helpers in weight loss.
Andrej also incorporated a lot of vegetables to keep his hunger satiated, as these food sources are high in volume but low in calories, according to Austin.
Fibre, much like protein, will also support long-term weight loss goals by providing control over hunger.
“Foods high in fibre can help keep you feeling full for longer, which is helpful for losing weight,” Kumal explained.
“A healthy gut flora is linked to a lower risk of obesity,” he added. “Considering consuming probiotic foods or taking a probiotic supplement.
“Paying attention to what you eat, enjoying each bite, and reducing distractions during meals can help you become more in tune with your body’s hunger signals and choose healthier food options.”
Cheat meals
In the minds of many, cheat meals carry the risk of derailing entire weight-loss programmes - but Andrej claims otherwise.
In fact, his weight loss goals made ample room for refeed meals because they helped maintain mental stability when things started getting tough.
These foods featured “during the later stages[...], particularly when facing plateaus or mental fatigue,” he explained. The occasional cheat meals proved crucial for maintaining motivation and mental well-being.
Strategically planned indulgences not only provide a temporary break from his strict diet but also help individuals stay committed to long-term goals by preventing feelings of deprivation.
Control is crucial, however, as caving into sugary foods can quickly derail a person’s efforts.
Is elimination necessary?
As with the majority of weight loss journeys, Andrej’s efforts started with some degree of calorie restriction, which he facilitated by eliminating three foods from his diet.
The main culprits were bread, pasta and dairy, he explained, adding that he felt it necessary to “eliminate certain high-carbohydrate foods [....] entirely” to stick to his goals.
The removal of refined carbohydrates helped “regulate [his] calorie intake and avoid unnecessary spikes in blood sugar levels, which often lead to cravings and energy crashes”.
Kunal explained that regular indulgence in high-sugar foods has the opposite effect of protein on hunger, as it triggers cravings.
“Foods high in added sugars and refined carbohydrates can sabotage your weight loss efforts by causing hunger and making it difficult to limit calories,” the expert noted.
The overarching focus, in Andrej’s case, was on sustaining a calorie deficit, which ultimately made a significant difference in the quantity of foods consumed.
LATEST DEVELOPMENTS
He achieved a staggering transformation
Andrej Machacek
Exercise regimen
Few weight loss goals see completion without an element of exercise, but Andrej’s case discredits the belief that strict adherence to rigorous training routines is non-negotiable.
Having led a relatively sedentary lifestyle, the Londoner started moving a lot more after committing to a tally of 15,000 daily steps. Eventually, he managed to increase the number to 20,000.
In due course, Andrej felt fit enough to consciously incorporate exercise into his daily routine and increase overall movement levels.
Kunal backs this approach to weight loss, arguing that even the smallest habitual changes will amount to significant shifts over time.
“Standing burns more calories than sitting,” the expert explained. “Consider using a standing desk or taking breaks to stand and stretch.
“Walk more, use stairs instead of elevators and engage in more household tasks like cleaning and gardening.”
By gradually ramping up his step count to 20,000 steps, Andrej discovered that he was able to burn additional calories, improve his cardiovascular health and enhance his overall fitness levels.
After whittling his weight down to 75.5kg, the Londoner walked around with a newfound sense of pride. This feeling was concretised when he received compliments while on a beach in Barbados.
"It's been an amazing journey," he said. "I've built a better understanding of myself.
"I have come through this dark tunnel, rejuvenated, refreshed, transformed both physically and mentally."
He continued: "Everywhere I go, people comment on what a transformation I've been through, whether it's in work meetings with my colleagues or external meetings with clients who have seen me in periodic intervals over the last six months."
So while scientists continue to question whether dieting yields more benefits, Andrej’s case suggests a combination of the two offers the best results.
The second key takeaway is that even small increments in exercise can amount to impressive results if adhered to over time.