How I Lost Over 11 Stone Without Giving Up My Favourite Foods | The Viking Lifts
- Samuel Constantinou-Coulter
- 7 days ago
- 3 min read
When people see my transformation, they often assume I must have followed some extreme diet.
They think I gave up takeaways forever.
They think I stopped eating out.
They think I survived on chicken, broccoli and misery for years.
The truth is much simpler than that.
I lost over 11 stone by building sustainable habits that I could actually stick to.
The same principles that helped me transform my own life are the same principles I now use to help clients achieve long-term weight loss through my personal training and online coaching services.
Where It All Started
Like many people, I spent years struggling with my weight.
I knew what it felt like to avoid photos.
I knew what it felt like to lack confidence.
I knew what it felt like to start a diet on Monday only to give up by Friday.
The problem wasn’t a lack of effort.
The problem was trying to follow plans that were impossible to maintain.
Every time I attempted an extreme approach, I would eventually return to old habits and regain the weight.
Sound familiar?
It’s exactly what many of the people I now coach have experienced before reaching out for help.
The Biggest Mistake Most People Make
Most diets focus on what you need to remove.
No carbs.
No takeaways.
No chocolate.
No alcohol.
No social events.
No enjoyment.
The problem is that real life doesn’t work like that.
If your weight loss plan only works when life is perfect, it isn’t a good plan.
Eventually birthdays happen.
Holidays happen.
Nights out happen.
Stress happens.
When the plan can’t adapt to normal life, people blame themselves when they fall off track.
In reality, the plan was the problem.
I Never Gave Up The Foods I Loved
One of the biggest reasons I was able to lose over 11 stone and keep it off was because I never viewed food as either “good” or “bad”.
I still enjoyed meals out.
I still enjoyed takeaways.
I still enjoyed social occasions.
Instead of trying to eliminate these things completely, I learned how to fit them into a balanced lifestyle.
Weight loss doesn’t require perfection.
It requires consistency.
Most people massively underestimate how effective being consistently good can be.
You do not need to be perfect seven days per week.
You simply need a plan that allows you to be successful most of the time.
The Power Of Small Changes
My transformation wasn’t built through one huge decision.
It was built through hundreds of small ones.
Walking more.
Being more active.
Learning portion control.
Planning meals better.
Creating routines I could stick to.
Getting stronger in the gym.
Improving my relationship with food.
These changes might not seem exciting, but they are exactly what produce lasting results.
The boring fundamentals often outperform the latest fitness trend.
Why Sustainability Matters
The question I encourage people to ask isn’t:
“How quickly can I lose weight?”
Instead ask:
“Can I see myself doing this a year from now?”
If the answer is no, it probably isn’t the right approach.
The reason many people regain weight isn’t because they lack motivation.
It’s because they use methods they were never going to maintain long-term.
Sustainable weight loss isn’t the fastest route.
It’s the route that actually gets you there and keeps you there.
What I Teach My Clients Today
My coaching is built around the lessons I learned during my own journey.
I understand the challenges because I’ve experienced them myself.
I know what it’s like to feel overwhelmed.
I know what it’s like to start again.
I know what it’s like to struggle with confidence.
Most importantly, I know that lasting results are possible.
Whether you’re a busy professional, parent, shift worker or someone who has tried countless diets before, the goal is always the same:
Create a plan that fits your life rather than trying to build your life around a diet.
Looking For Help With Your Own Transformation?
If you’re looking for a Personal Trainer in Ashford, Kent, or you’re interested in online coaching, I’d be happy to help.
Through The Viking Lifts, I’ve helped hundreds of people lose weight, build confidence and create healthier lifestyles without giving up the foods they love.
The goal isn’t just losing weight.
The goal is keeping it off for good.
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