Weight loss: Woman shed 10st with one exercise and diet change – transformation pictures

Losing weight can be difficult for many, but those who are significantly overweight and have an inactive lifestyle can find it even harder. While diet improvements can lead to weight loss, increasing the amount of exercise you do can also contribute overall to a healthier lifestyle. Christine Barnett weighed 21 stone 13 pounds back in August 2020. But when she stands on the weighing scales now, 11 stone seven pounds is staring back at her. So how did she lose over 10 stone in 18 months? She started walking. 

Walking is one of the most underrated forms of cardiovascular exercise. 

To add to this, when you take a four-legged friend along with you, not only are you spending quality time with your pup but reconnecting with nature can also improve your mental health. 

Walking has also been shown to be the most effective form of exercise to help you strengthen your bones and prevent various conditions, such as heart disease, stroke, cancer and type 2 diabetes.

And having to take her two-year-old Cavapoo, Goldie, out for a daily walk, kickstarted Christine’s weight loss. 

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Christine explained her former relationship with her weight: “I have struggled with my weight all of my life from being a teenager. I never had a healthy relationship with food – often comfort eating or eating through boredom. 

“I have tried every diet known to man without any success in the past. 

“I was very introverted with little confidence and lack of self-esteem. I hated clothes shopping as I didn’t like what I saw when I looked in the mirror, [so I] often avoiding going clothes shopping.

“At the age of 38 I had type 2 diabetes and I had high blood pressure.” 

She continued: “We bought a dog in November of 2019 and I noticed that on the smallest walks I was feeling short of breath.

“I initially found getting outside and walking a couple of miles really challenging, but my wonderful Cavapoo, Goldie, encouraged me to go outside as I need to walk her every day.”

Christine was then introduced to exante by a colleague who had lost eight stone. 

Exante is a lifestyle brand based in the UK that offers a range of health and wellness products, such as meals and meal plans, bars, shakes and snacks. 

Following this, Christine said: “I made the decision that I needed to get fitter and healthier for myself and for my family.” 

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In terms of what plan she followed, Christine revealed: “I started off initially on 800 calories a day. Tending to have a breakfast product such as porridge, pancakes or choco puffs in a morning. 

“For lunch I would have a shake, bar or savoury meal such as Dahl pot or bolognese pot.

“My favourite shakes are mocha frappe and coconut latte or lemon cheesecake, and favourite bars are lemon cheesecake or strawberry bar. 

“I would have a healthy 200 calorie evening meal with my family, and at 8pm I would have another bar or shake.

“I ensured that I drank plenty throughout the day and never felt hungry,” she added. 

In terms of the results Christine was hoping to achieve, she said: “I never really set myself a target initially but just took each stone at a time.” 

Christine combined her diet with more exercise: “At first, the walks [with Goldie] were rather challenging, but I built the confidence to keep pushing myself to walk further as my wonderful pup was there by my side to motivate me.

“As the [weight] loss slowed down, [and] as I was getting closer to my healthy weight and exercising more, I increased my calories to 1200 [a day].” 

To encourage more Brits to go on regular walks, Exante spoke to qualified online fitness coach and personal trainer Charlotte Lockett about the importance of having daily exercise and how walking can contribute to fat loss.

Charlotte said: “Walking is a great form of cardio because it can be done at any time of the day or night without the need for special gear. All you really need is a good pair of shoes. 

“Walking improves your cardiovascular system, meaning it gets your heart pumping stronger and faster, moving oxygen-rich blood more efficiently to all the muscles, organs and tissue throughout your body. 

“Not only that, but it lowers your risk of heart disease, strokes, diabetes and helps to control blood sugar, cholesterol levels and regulates blood pressure. 

“It’s particularly helpful for those who might be recovering from injuries or have weakened joints as it is far less impactful than running or doing high intensity cardio.

“Taking your dog on a daily walk is a great way to build stronger bones and muscles as it keeps you active and aids recovery between workouts, and being outside in fresh air boosts brain function, helps to improve your balance and coordination, and also reduces anxiety. 

“It is a great way to reflect and rest your mind from the worries and stresses of daily life,” she added. 

As for how many calories you could burn on average from a dog walk, Charlotte said: “This will vary wildly depending on the individual, speed of walking and the amount of time they are walking. 

“Depending on pace and the biomechanics of the walker, an hour’s walk can burn between 210 and 360 calories.”

About exante

Exante is a lifestyle brand based in the UK that offers a range of health and wellness products, such as meals and meal plans, bars, shakes and snacks. 

The company was set up in 2010 to help people all over the world reach their nutrition goals, kickstarting their journey to a new, more convenient lifestyle for them. 

Whether a person’s goal is to lose or maintain their weight, or to be able to better manage their type 2 diabetes diagnosis, exante offers a wide range of products that can help. 

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