31-year-old dad shed 7st with diet change after considering weight loss surgery

Jake had struggled to lose weight for years and after considering going under the knife he decided to give dieting one last try – now he feels like a different person

A father who once weighed nearly 24 stone, “struggled” with anxiety and depression and could not run after his children or fit on rides has since lost over 7st and feels “like a completely different person”.

Jake Caldwell, 31, said he spent years losing and gaining weight and was “signed off” work at his job as a welding engineer due to his mental health and low self-esteem.

Jake, who stands at 5ft 10in tall, reached his heaviest weight of 23st 12lb (151.5kg) in 2023 – at the time, he was a size 4XL with a 50-inch waist.

He was consuming around 7,000 calories a day and eating three takeaways a week, often feeling like a “failure” who “did not want to be here”.

By the end of 2023, he had a “wake-up call” and decided, instead of going ahead with weight loss surgery, he would try one more time to lose weight “naturally”.

So, he began The 1:1 Diet by Cambridge Weight Plan in January 2024, and after sticking to a calorie deficit he lost 7st 2lbs (45.4kg) in a year.

He now weighs 16st 4lb (106.1kg), wears a size XL with a 38-inch waist, and is training for a marathon, with his mental health improved.

Jake, who lives in Crewe, Cheshire, with his fiancee, Emma, 32, and their two children, told PA Real Life “People say I’m like a different person – I’m more sociable, and I think my children now see me as a fun, active dad.

“We went to Disneyland Paris last month, and I was able to take my eldest on all the rides – it was such a nice feeling.”

Jake said he “always struggled” with his weight, going through repeated cycles of losing and gaining depending on his mental health.

“I struggled with anxiety and depression and was signed off work a few times,” he explained.

“I didn’t want to leave the house at all because I didn’t like the way I looked.

“All of a sudden I was wearing size 4XL instead of 3XL, and when my mood was low, I’d turn to food.

“I felt so much anxiety about what others thought of me.

“I didn’t want to be here any more at that point.”

In 2023, he was put forward for weight loss surgery through the NHS, which caused his mood to deteriorate further.

He received therapy through the NHS that same year, but after completing his allotted sessions, he chose not to continue privately, saying he would “rather spend the money on a kebab”.

“I felt disgusting – I had a 50-inch waist and didn’t want to shower or make myself presentable. I felt like a failure,” he explained.

At his heaviest, in 2023, he weighed 23st 12lb (151.5kg).

Jake would typically consume around 7,000 calories a day, including three-quarters of a box of cereal for breakfast, two bacon sandwiches, a chocolate bar and crisps for lunch, followed by a frozen pizza, chips and chicken nuggets for dinner.

He also had around three takeaways a week.

Jake said he often struggled to run around with his children and said there were “multiple occasions” when they wanted to go on fairground rides or rollercoasters, but he “rarely fitted”.

By the end of 2023, however, he had a “wake-up call” and decided to give himself “one final chance” to lose weight “naturally”.

“I just wasn’t giving my kids the life they deserve,” he said.

“There’s a history of strokes and heart disease in my family, and I realised that if I carried on as I was, I might die quite young.

“I wanted to lose weight and prove to them that I’m a strong person, and that I can achieve something when I put my mind to it.”

On January 2 2024, he contacted an old school friend, Sally, a consultant for The 1:1 Diet by Cambridge Weight Plan, and decided to follow the programme.

The plan is structured to move from a focused meal-replacement phase towards long-term weight maintenance.

For the first month, Jake consumed around 1,200 calories a day, typically having a meal-replacement bar and shake alongside a 400-calorie meal made up of lean protein and vegetables.

“I felt better almost overnight. I had so much more energy, my acid reflux stopped, and I felt satisfied with what I was eating,” he said.

According to the NHS, there is no single rule for weight loss, but to lose weight at a safe and sustainable rate of 0.5 to 1kg a week, most people are advised to reduce their daily calorie intake by around 600 calories.

For most men, this means consuming no more than 1,900 calories a day.

The NHS also advises against fad diets that promote unsafe practices, such as fasting or cutting out entire food groups, warning that they are unsustainable and do not support long-term healthy eating habits.

Throughout the year, Jake continued to have one takeaway a week, as he “did not want to overly restrict” himself.

By the end of 2024, his weight had dropped to 16st 10lb (106.1kg).

In 2025, he focused on maintaining his weight loss and took up running, completing his first 10km in March 2025.

To support his training, he increased his carbohydrate intake, bringing his daily calories up to around 1,900.

He now weighs 16st 4lb (103.4kg), wears a size XL with a 38-inch waist, and was shortlisted for Slimmer of the Year at The 1:1 Diet by Cambridge Weight Plan awards.

“My mental health is like night and day,” Jake added.

“If you told the old me where I am now, I wouldn’t have believed it.”

Jake has set himself the goal of running at least 10km once a month throughout 2026, and plans to complete his first half marathon in September 2026, followed by a full marathon in 2027.

To others hoping to lose weight, he said: “Anyone can do it. No matter how low you feel, there’s always a light at the end of the tunnel.

“If you’re thinking about it, just go for it.”

The 1:1 Diet by Cambridge Weight Plan is a science-backed solution to achieving sustainable weight loss, supported by more than 40 years of clinical research, for more information visit: www.one2onediet.com.

For support, Samaritans can be contacted for free, day or night, 365 days a year, on 116 123, or visit samaritans.org to find your nearest branch.

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