Man eats same three meals at same time every day to lose seven stone

Man eats same three meals at same time every day to lose seven stone Rehail had piled on the pounds to hit 20stone after working in a takeaway A man who lost 7 stone by eating the same three meals every day at the exact same time says it shows you can slim down without weight loss jabs. Rehail Khan, 32, had weighed 20st after putting on weight whilst working for his uncle's takeaway restaurant as a teen. He swapped “on the go” foods for a regimented three-meal plan with the help of mum Amrat. Rehail stuck to the same meal times - eating eggs and toast for breakfast, tuna salad for lunch and chicken and rice at dinner. He coupled this with getting his steps in on a treadmill while watching football on TV - and lost seven stone in five months. He joined the gym in 2025 to pursue his goal of becoming a PT and has maintained his weight ever since, currently sitting at a healthy 11st 11lbs. Those three repeatable meals are still a “staple” in his diet today, though he opts for an “80 20” approach weekly – having a structured plan Monday to Friday and a “relaxed” approach over the weekend. With the rise in use of weight loss jabs like Mounjaro, Rehail says “all they are doing is suppressing your appetite” and believes there is a “different” way to lose weight. Rehail, a mortgage underwriter and personal trainer, from Bradford, West Yorkshire, says: “When I was originally losing weight it was before social media – I had no Chat GPT or MyFitnessPal. “It was literally just me and my mum making meals for me to take to work. “Once the weight came off it became addictive. Now I always go back to that time. It was a four-egg omelette for breakfast, a tuna sandwich or salad for lunch or a jacket potato, and in the evening chicken and rice. “Obviously there’s a new generation of personal trainers and a new generation of people and I see people saying you have to spend a lot of time in the gym and I see that with those complications people get confused. “The people I’ve been training their quotes exactly are ‘we’ve never been shown the structure to it. You look at strength training and think ‘where do I start’. It can be simplified hence the launch of my brand Back To Basics as well. “The whole thing with weight loss jabs is people not getting taught how to maintain their weight loss. What’s happening is people are coming off them, their appetite is coming back and their weight is coming back twice as fast and I can lead them to a darker place than before they were on them." Rehail started his weight loss journey in 2012. He changed his diet and started off doing a simple incline walk on the treadmill before moving on to strength training – using free weights and a squat rack in his own home gym in his garage. Taking his knowledge from his own weight loss journey into his new venture as a PT, Rehail says he is looking back on the era of “simply working out and a simple diet. Now looking at the jabs there’s a lot of restrictions on calories as well,” he said. “I’ve noticed the experience of people eating very low calories, and the weight comes off but a lot of what I’ve implemented in my training is the rebound after you’ve lost weight. A lot of people get fixated to a number on the scales, and what happens after normal calories return is that number goes back up a few kilograms. “People give up and think their progress is gone. What they’ve come to realise is that is their baseline weight. You have a range if that makes sense, not just one weight. People are not told there’s a range and it’s OK to go up and down in that range." With Rehail’s clients telling him they thought their own weight loss journey would be harder, he says he has been given the tools to show people there is a “different” option to weight loss jabs. “You can naturally suppress your appetite by having the right macros,” he said. People think losing weight means eating less but I was eating more by having more macros. In terms of the jabs definitely obviously if it’s someone’s only option then fair enough but I feel with younger people there are stories of them coming off them and the weight is going on twice as fast as all it’s doing is suppressing their appetite. “With the jabs, people are getting results but no aftercare. It’s a bit like reality TV stars there’s no aftercare so they’re not prepared for real life, it’s a bit similar with the jabs. I feel like people have not been educated and think there’s only one option when there is a different one." You can follow Rehail on Instagram @btb_coachedbyreg.