Alison Hammond, 51, reveals how cutting back on sugar helped her 11-stone weight loss

Alison Hammond has opened up about the lifestyle changes behind her 11st weight loss, revealing that it wasn’t a fad diet or extreme fitness regime that transformed her health – it was a shift in mindset and small, sustainable changes.

The This Morning presenter, 51, previously weighed around 30 stone before a pre-diabetes diagnosis prompted her to rethink her habits.

‘I’ve had a personal trainer for five years, even when I was at my biggest,’ she told Radio Times. ‘But I had a childish mentality with regards to food, especially toffees – now I’ll only have a couple a day.’

That shift towards moderation is key – as sugary foods, as we all know, can make fat loss harder.

‘The truth is, the more treats, the slower the weight loss,’ explains Nutritionist, weight loss expert, and author of The Nozempic Diet, Kim Pearson.

‘Many of the clients I work with are motivated by seeing the number on the scale come down, so they actually prefer not to compromise their progress by eating foods they know will slow their fat loss.’

She suggests keeping a food diary for a week or two to build awareness. ‘It's important to be honest with yourself about just how many treats you’re eating. It’s very easy to fall into the trap of thinking you’re having an occasional treat, when, in fact, the treats are more regular than you’re aware,’ she says.

‘I always advise avoiding ultra-processed foods and opting for healthier versions of treats,’ Pearson continues. ‘Thankfully, there are lots of great options available these days. I love Nibble’s bites, Keto Hana’s bars and Fatt keto bars.’

Alison Hammond’s honesty about food – particularly sweets – is refreshing. Rather than cutting out sugar entirely, Hammond has embraced balance – even after losing 11st. ‘I don’t deny myself anything – I eat everything, but in moderation,’ she said.

Many people assume cutting out sugar is the key to weight loss – but in reality, it’s more nuanced than that. No single food causes fat gain on its own, but some can make it harder to stay in a calorie deficit.

As Pearson explains, sugar is a readily available source of energy, ‘so when you’ve eaten something containing sugar and glucose is circulating in the bloodstream, the body will tend to prioritise using that over turning to stored body fat’.

This is why reducing sugar can support fat loss. It can help promote more stable blood sugar levels, better appetite regulation and fewer cravings.

‘Many of us are eating far more sugar than we realise, and more than the maximum recommendation,’ she adds. ‘It’s not just in foods like biscuits, cakes and sweets, but often in foods like sauces, cereals and healthy-sounding bars that we might not be aware of. Not to mention drinks that can be a significant contributor to added sugar intake.’

While Hammond’s flexible approach to food is key to making her lifestyle sustainable, clearly, there’s a balance to strike.

‘It’s key that you don’t feel restricted when losing weight,’ says Pearson.

‘When I am working with a client, I help them find healthy meals that they enjoy, this way they simply don’t feel they need to deviate from their plan. When your weight loss strategy involves living on a diet of grilled chicken and steamed broccoli, it makes things pretty miserable!’

In practice, that means building meals around protein, fibre and healthy fats – helping you stay fuller for longer and less likely to reach for quick sugar fixes.

For those looking to take a similar approach, Pearson recommends starting with simple, sustainable habits: ‘I suggest starting with the basics. Build meals around a portion of protein, plenty of fibre-rich vegetables and healthy fats so that you feel properly satisfied.

‘Eat meals at regular times spaced 4-5 hours apart and avoid letting yourself get overly hungry, as this is when cravings tend to occur. If you fancy something sweet, make a deliberate choice rather than eating impulsively. Ideally, eat it after a meal when it will have less of an impact on your blood sugar levels. And be honest with yourself about how many treats you’re having. It’s easy to eat more than you’re aware!’

Pearson also reminds us not to discount fruit as a sweet option. ‘A bowlful of berries with some coconut milk yoghurt makes a tasty dessert,’ she says. ‘If you do have a sweet treat like a bar of chocolate, I recommend buying a single serving, rather than a family-sized bar, if you’re likely to eat the whole bar in one go. Enjoying treats outside of the house, such as a dessert after a meal out, and not keeping them at home, can also help prevent impulsive eating.’

Hammond’s lifestyle changes were also motivated by family history; with her mother having Type 2 diabetes, she says learning she was pre-diabetic was a wake-up call. ‘I thought, “I have to be an adult about this.” The sweets had to stop, and the fatty foods,’ she previously told Women’s Health.

She has also spoken about choosing not to use weight-loss injections. ‘I think for people who need them, they’re a good thing,’ she told Good Housekeeping UK. ‘But for me, if I hear any scare story, I get frightened.’ Her focus remains on lifestyle changes she can sustain long-term.

Even when filming The Great British Bake Off, Hammond navigated the lure of indulgence with a playful strategy: she only tried the bakes that received a handshake from the judges. ‘If the judges aren’t impressed, I’m not trying it,’ she said.

Hammond’s flexible weight loss approach aligns with broader evidence on long-term weight management. Studies show that people who focus on balance and flexibility, instead of strict food rules, are more likely to stick with healthy habits – and feel good while doing it.

In other words, it’s not about cutting out sugar completely or striving for perfection. It’s about building habits that feel good enough to maintain – which, ultimately, is what makes the difference.