Teagan Hopwood, a 31-year-old barista from Kent, has shared how she lost five stone in six months by focusing on a calorie deficit and incorporating home workouts, maintaining her progress for two years.
Hopwood, who went from a dress size 20 to a size 10, attributes her success to sustainable habits and a realistic approach. She began her weight loss journey in the summer of 2022 after feeling unhappy with her body image. A heatwave that year, during which she could not fit into her denim shorts, served as a significant motivator. She learned about calorie deficits and focused on understanding her eating habits.
Initially, Hopwood consumed around 2,200 calories daily. She gradually reduced this intake to 1,700 calories, prioritizing high-protein meals and making smart food swaps. Her diet included foods like Pizza Hut takeaways and homemade chicken burgers, adhering to an 80/20 rule where 80% of her food was homemade and 20% was takeaway or treats. She also incorporated healthy snacks such as Babybels and kiwis.
In addition to dietary changes, Hopwood introduced a twice-weekly high-intensity interval training (HIIT) routine and strength training, fitting these workouts around her daughter's nap schedule. Within six months, she had lost approximately five stone, dropping from 16 stone 4 pounds to 11 stone 9 pounds. After reaching her goal weight, she increased strength training to four times a week to build muscle.
To maintain her weight loss, Hopwood continues to plan her weekly meals on Sundays. Her meals include options like chicken burgers, fajita mince with butternut squash, homemade pizzas, and chicken skewers with rice. For lunch, she often makes egg wraps with chicken slices, mustard, and lettuce, accompanied by light Babybels and a kiwi. For evening sweet treats, she opts for low-fat Greek yogurt mixed with chocolate protein powder, topped with items like mini marshmallows, pretzels, and M&Ms, ensuring it fits within her calorie limit.
Hopwood stated she has never considered weight loss injections, believing in achieving results through personal effort and consistency. She noted that a January study indicated patients often regain weight lost through such medications after discontinuing them. The study suggested that obesity is a chronic condition requiring long-term management, potentially through continued medication or behavioral support.