The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

Our weight-loss star, Angela Foker, tells us the inspiring story of how she lost eight stone


My wake-up call
I joined a fitness group in September 2013 after becoming increasingly unhappy with my weight and dress size (22 going on 24). I‘d suffered with asthma since childhood, so I’d have to take a collection of inhalers along to exercise classes to get me through.


What worked for me

When I first joined the group I was advised about a low-fat, low-GI diet, starting with 1,200kcal a day for two weeks, then increasing to 1,400kcal a day. I ate foods with less than 5% fat and used portion pots to measure cereal. I still had favourite meals such as chilli con carne and spag bol and logged it all in a calorie tracker app.

I lost weight steadily and increased my exercise classes to twice weekly. By Christmas I’d lost nearly 3 stone, then in January I tried high impact classes and didn’t need my inhalers! By summer, I’d lost 8 stone.


My new routine
Now I’m careful about what I eat during the week, but I allow myself a few treats at weekends. I exercise six days a week, doing high intensity interval training, zumba, body combat, cycling and jogging. I did two 5k runs last year and managed to run most of it. I’m aiming to run 10k now.

Angela attends BeFiit classes (

*Weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.