GRAHAM Baalham shed 17 stone – more than half his body weight – after a terrifying moment in hospital where he realised he’d “run out of chances”.
The 55-year-old footy fan, who said was his “downfall”, was finding it harder and harder to keep the weight off, and even struggled to fit through the turnstiles at his beloved team’s ground.
Graham Baalham, 55, before his weight lossCredit: SWNS
The window cleaner and footy fan would eat several crisp packets and chocolates every afternoonCredit: SWNS
He decided to join his local Slimming World group after an infection left him fearing for his lifeCredit: SWNS
Sleeping also became difficult for Graham, who weighed 28st 12lbs at his heaviest, as he jolted awake seven times a night “terrified” and gasping for breath.
His wife, Belinda, says she was so frightened by his snoring and breathing pauses that she was convinced he had apnoea.
The grandad-of-three said: “I avoided the doctor for years because I knew they’d say: ‘You have to lose weight’.
“Even though I’ve always worked in physical – I was a groundsman and now I’m a window cleaner – and I always told myself I was ‘fit for a big bloke’, the reality was very different.
“As I got older, it became harder and harder to work the weight off. I was tired all the time.
“The real turning point came when I was in hospital for more than two weeks with a serious leg infection.
“The doctor drew a pen line around the infection and he told me it couldn’t spread past that mark.
“He said if the didn’t work within 48 hours, they’d have to amputate my leg.
“That was it, that was the moment – I knew I’d run out of chances.”
Graham decided to take action and join .
He believes he wouldn’t have “lived to see 60” if he hadn’t.
His weight plummeted to 11st 13lbs – meaning he has lost a total of 16st 13lbs.
Since shedding the pounds, Graham says he feels “like a 20-year-old” again.
Before joining his local Slimming World group, Graham would sink ten pints prior to kickoff at Portman Road – the home of – where he’s a season ticket holder.
Graham said he couldn’t stop himself from snacking after a mealCredit: SWNS
He worried he wouldn’t live to see his grandchildren grow upCredit: SWNS
Now he says he’s been ‘given his life back’ after shedding 17 stoneCredit: SWNS
This eventually led to him struggling to fit through the turnstiles and into his season ticket seat.
“I always worked hard, I was active, but food and drink were my downfalls,” he continued.
“Every afternoon, at around 2.30pm, I’d have six bags of crisps, back-to-back, followed by five or six chocolate bars.
“Belinda would cook a healthy meal every evening, but once everyone had settled down, they’d hear me back in the kitchen rustling the packets.
“It was like I couldn’t stop myself.”
Graham, who is 5ft 4ins tall, completed his weight loss in a year and nine months and says the transformation has completely changed his life.
He and Belinda now plan their meals together using the Slimming World app.
Graham said: “We recently went on an all-inclusive long weekend and I stayed on plan without feeling deprived or like I was missing out.
“That’s when I knew this is my new normal. The plan has become part of my everyday routine. I ate well but stayed mindful about what I chose.
“For breakfast, instead of going straight for a Full English, I leaned more towards fruit and, if I did have bacon, I removed the fat.
“Lunch was usually chicken or tuna salad with fruit, and I chose healthier dinner choices like fish or lean steak.
“I also kept low and it all felt natural – and showed me how much my habits have changed.
How to maintain weight loss
MAINTAINING weight loss involves incorporating healthy habits into a sustainable lifestyle, including regular physical activity, mindful eating, and stress management.
Focus on building lasting changes rather than quick fixes.
Diet and nutrition
- Focus on nutrient-rich foods like fruits, vegetables, lean protein, and whole grains.
- Be mindful of serving sizes and use tools like measuring cups to track your intake.
- Reduce intake of sugary drinks, refined carbohydrates, and unhealthy fats.
- Drink plenty of water throughout the day.
- Aim for three balanced meals per day, with snacks if needed, and avoid skipping meals.
- Pay attention to hunger cues, eat slowly, and avoid distractions while eating.
- Keeping a food journal can help you identify areas where you can make improvements.
Physical activity
- Aim for at least 150 minutes of moderate-intensity aerobic activity per week.
- Strength training helps build and maintain muscle mass, which boosts metabolism.
- Make exercise a sustainable part of your routine by choosing activities you find enjoyable.
- Take the stairs, park further away, and find opportunities to be active throughout the day.
Lifestyle factors
- Aim for seven to nine hours of quality sleep per night.
- Stress can lead to unhealthy eating habits, so find healthy ways to manage stress, like exercise, meditation, or spending time in nature.
- Enlist the help of friends, family, or support groups to stay motivated and accountable.
- Weight maintenance is a journey, not a destination. Be prepared for setbacks and celebrate small victories.
- As your weight and body composition change, your calorie needs may also change, so monitor your progress and adjust your plan as needed.
- This can help you track your progress and identify any potential issues early on.
- If you’re struggling to maintain weight loss, consider consulting a registered dietitian or other healthcare professional.
“Slimming World didn’t just help me lose weight – it taught me how to eat properly.
“I tried pills, exercise, everything. This is what worked. It’s given me my life back.
“Nowadays, I feel like a 20-year-old. I walk up to 10 miles a day with my dog. Before, I was lucky if I managed one mile.
“I through the night. No more gasping for air. No more sitting upright in the dark, terrified. I wake up feeling rested.
“I’ve ditched crisps and chocolate completely. Once I put my mind to it, I knew I could do it.
“Belinda and I have been married for 35 years and we have three adult children – Sian, Matthew and Bethany – and three grandsons aged eight, five and just seven months.
“I realised, I didn’t just want to lose weight. I wanted to be here for them.
“At 55, I’ve been given a second chance. I’m not just lighter – I’m alive, awake and present.
“And I fully intend to be here, watching my grandchildren grow up, for many, many years to come.”
Graham used to jolt awake gasping for breathCredit: SWNS
‘I’m not just lighter – I’m alive, awake and present,’ he saysCredit: SWNS
Graham’s struggles with sleep reflect Slimming World’s research, which shows weight can take a toll on snoozing.
When he’d jolt awake gasping for breath, the 55-year-old would end up hanging his head out of the bedroom window or sleeping upright in a chair for hours.
Slimming World’s ‘Snooze More to Lose More’ survey polled more than 3,000 of its members about aspects of their sleep and found that nearly half of those who lost 15 per cent or more of their body weight reported better sleep.
The survey also showed that the more weight members lost, the more likely they were to report improvements in sleep.
Shani Yates, Graham’s Slimming World Consultant, said he was a “local legend”.
She said: “Supporting Graham has been an absolute joy.
“His determination has inspired every single member in our group and he’s become a bit of a local legend.
“Seeing him lose an incredible 17st and finally enjoy a full night’s sleep after struggling for so long makes me so proud.
“Graham brings energy, ideas and kindness to every session and the support he gives others is extraordinary.
“He’s a much-loved member of our Slimming World family and a real example of what’s possible when you believe in yourself.”
Eze Chidiebere Paul
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