5 days ago
I lost 9kgs without fat jabs or restricting what I ate after trying every diet under the sun – here's how
INFLUENCER Grace Beverley has lifted the lid on how she lost 9kg without giving up food she loved or turning to fat jabs.
In a no-nonsense TikTok, the entrepreneur, best known for her lifestyle content, admitted she'd spent years trying to get her body to a place where she felt good.
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And now, after months of small changes, she's lost 20lbs, all without skipping meals, starving herself, or ever falling below 1,750 calories a day.
She said in her video: 'I've tried every diet. I thought it was going to be really difficult because I already ate pretty healthily.
"But what actually made the difference was completely changing how I approached food and fitness.'
With her wedding fast approaching, Grace decided it was time to focus on her weight more intentionally.
But she wasn't prepared to go to unhealthy extremes or do anything that would leave her miserable.
Instead, she mapped out a slow and steady plan and it worked.
Unlike many celebs and influencers, she avoided turning to appetite-suppressing injections like Ozempic or Mounjaro.
At just 5ft 3 and living with PCOS and insulin resistance, she knew her body might not respond like everyone else's and that fast fixes weren't the way forward.
Instead, she started by simply focusing on how to remove 'food noise' , the endless internal chatter about what to eat, when, and how much she ate.
Meal prep
The first thing she did was schedule meals through meal prepping.
Grace signed up to a UK meal prep service called Fresh Fitness Food.
I was size 22 eating FIVE takeaways a week - now I'm told I look like Gemma Owen after 8st weight loss without jabs
She said it made her life easier as she stopped "thinking about food 24/7."
Instead of obsessing over every meal, calorie or craving, her meals were delivered daily, prepped to match her macros.
No more last-minute decisions. No more mindless snacking. And no more making excuses.
Grace says this alone helped her eat more whole foods and cut down on ultra-processed options, especially during busy office days when it's easy to grab a packet of crisps or a shop-bought sandwich.
And while meal prep services can be pricey, she says you can do it yourself by bulk-prepping meals every weekend.
No crash dieting
Another thing Grace did differently this time was she didn't crash into a calorie deficit.
Where most people go straight to a harsh diet of 1,200 calories or less, she started gently.
Grace said she was simply eating "better food, fewer processed ingredients", and moving her body more.
Her calorie intake was set to match her TDEE which is basically the number of calories her body burns in a day.
She only ever adjusted it by 50 calories at a time, depending on whether the scales budged.
'I never dropped 200 or 300 overnight. That just wrecks your metabolism. You burn out, you lose muscle, and you'll feel awful,' she warned.
And crucially, she gave herself time.
Grace began the process a full year ahead of her wedding.
From September to February, she didn't think about weight loss at all, just getting healthier.
It wasn't until months later that she focused more on aesthetics.
Three workouts a week
Grace also restructured how she trained. And while you might think she was smashing daily gym sessions, the reality was the opposite.
Rather than forcing herself into punishing cardio or trying to out-run her food, she built up gradually.
And she always had a 'backup workout' to fall back on.
She said on days she couldn't face the gym, she would do a 12-3-30 treadmill walk at home, or a short follow-along class online.
The 12-2-30 method is where you set the treadmill to incline 12, on speed 3 and speed walk for 30 minutes.
She stresses to always keep a "do-able" option.
She says this 'better vs best' mindset helped her stay consistent without falling into all-or-nothing thinking.
The 5 best exercises to lose weight
By Lucy Gornall, personal trainer and health journalist
EXERCISE can be intimidating and hard to devote yourself to. So how do you find the right workout for you?
As a PT and fitness journalist, I've tried everything.
I've taken part in endless fitness competitions, marathons and I maintain a regime of runs, strength training and Pilates.
Fitness is so entrenched in my life, I stick to it even at Christmas!
The key is finding an activity you love that can become a habit.
My top five forms of exercise, especially if you're trying to lose weight, are:
Walking
Running
Pilates
High-intensity interval training (HIIT)
Strength training
Rules that actually worked
Another surprising thing that helped was setting herself small, non-negotiable rules.
Grace said these kept her sane.
Instead of calorie-counting obsessively or banning whole food groups, she set structure for her weekdays: three meals, one snack, and a fun drink.
She also stopped giving in to 'office snacks' – the free doughnuts or leftover cake that's always lying around – unless she really wanted them.
On weekends, she allowed herself to be more relaxed but if she found herself slipping into binge-eating patterns, she saw it as a red flag that something was too restrictive.
She said it's "not about cutting everything out" but rather being consistent enough to feel "in control without being miserable'.
The most surprising part was Grace barely did cardio at all.
Instead, she focused on resistance training, lifting weights, building muscle and improving her overall body composition.
Only in the final few weeks before her wedding did she add more cardio into her week and even then, it was gentle.
Now, months into her journey and just weeks out from her wedding, Grace says she feels stronger, happier and more confident in her body, without having to punish it.
In an update video Grace said she has officially lost 20Ibs.
Grace said: 'This 20lbs has changed everything, not just how I look, but how I feel."
Her PCOS symptoms are also now "better" as she claims she feels like she has control over her eating for the "first time ever.'
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes - most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all...
Don't skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.
Don't ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.
Don't stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
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