Woman reveals how she lost over 75kg with her ‘Nozempic' diet: No jabs, just 5 simple lifestyle rules
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After enduring years of brutal bullying and heartbreaking taunts—being told she'd 'be pretty if she wasn't so fat'—Sarah Jane Clark, now 53, is the face of what she calls the 'Nozempic' revolution. While many are turning to weight loss injections, Sarah Jane took a different route, rooted not in medication but in five sustainable lifestyle shifts. And the transformation was anything but ordinary.Weighing in over 130 kg, Sarah Jane had become dependent on sugar from a young age, her mornings starting with Cadbury buttons and Coca-Cola. She says emotional neglect and a sugar-rich upbringing created a deep-seated food addiction . Speaking to Sun Health, she recalls how her childhood was littered with micro-traumas about her appearance: boys telling her she had 'rugby player legs' or that she 'could be pretty if she weren't fat.' These comments stuck, burrowing into her subconscious.Despite trying the Cambridge Diet in her teens, her addiction to sweets prevailed. By 25, her body was failing—her periods had stopped, she was diagnosed with PCOS, suffered chronic fatigue, and was warned she wouldn't make it to 40. That was the turning point. 'Doctors told me I was eating myself to death,' she told. It wasn't a jab or a crash diet that turned her life around—but five simple rules, what she now refers to as her Nozempic diet.Sarah Jane's initial changes were modest: 30-minute walks and more water. She stopped ordering takeaways and began eliminating processed foods. 'If a food had more than five ingredients, I didn't eat it,' she says. It wasn't a diet, she insists, but a change in mindset—one that got stronger with each small victory. 'The healthier I became, the healthier I wanted to be,' she recalls.Over time, the results were stunning. Within 16 months, she had lost 7 stone. After giving birth to her two children, Chloe and Jack, she maintained the momentum. From a size 28, she slimmed down to a size 10. But the changes weren't just physical—Sarah Jane also found the confidence to reclaim her identity and her life.What began as daily walks evolved into a full-blown fitness journey. Today, Sarah Jane has completed 50 half-marathons and two London Marathons. Her fitness brand , Step by Step With Sarah Jane, now inspires others to transform without medical intervention. 'I was told I wouldn't live to see 40. For my 40th birthday, I ran a 5K Race for Life,' she says proudly.Now at a healthy 62kg, she's been at her goal weight for five years—and even found love along the way. She met her now-husband Paul Flounders through their mutual passion for running. 'He said I was amazing,' she says. 'I couldn't believe he thought that. I never saw myself that way.'While weight loss injections have gained a following, Sarah Jane urges caution. 'You can't just inject yourself and love yourself,' she says, warning that many people treat the jab as a fix-all without addressing the psychological roots of food addiction. 'I see people on jabs still eating crap food. It's not the miracle people think it is.'Her five simple rules? Walk 30 minutes daily, drink more water, eliminate ultra-processed foods, find joy in exercise, and skip the jabs. 'Educate yourself about what you're eating. Read the ingredients. And if food has more than five ingredients—don't eat it,' she advises.
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Our hormones are the silent conductors of our bodily symphony, orchestrating everything from metabolism and mood to sleep and fertility. When this delicate balance is disrupted, it can manifest in a myriad of symptoms, from fatigue and mood swings to weight gain and skin issues. While many factors influence hormonal health, diet plays a profoundly significant role. What we eat can either support or sabotage our endocrine system. If you're looking to be 'gentle" on your hormones and promote balance, here are seven categories of foods and ingredients to minimize or avoid. Refined Sugars and High-Glycemic Index (GI) Carbohydrates: This is perhaps the biggest culprit. Foods like white bread, pastries, sugary drinks, candy, and even seemingly innocuous white rice cause rapid spikes in blood sugar. In response, your pancreas floods your system with insulin. 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It can impair liver function, which is crucial for metabolising and detoxifying excess hormones (like estrogen). Chronic alcohol consumption can elevate cortisol, disrupt sleep (and thus, melatonin production), and negatively impact sex hormone levels, leading to imbalances. It also contributes to systemic inflammation and can deplete essential nutrients needed for hormone synthesis. Artificial Sweeteners: Often found in 'diet" foods and beverages, artificial sweeteners like aspartame, sucralose, and saccharin are increasingly linked to gut microbiome disruption. A healthy gut is foundational to hormonal balance, as it plays a role in hormone metabolism and detoxification. By altering gut bacteria, artificial sweeteners can indirectly influence insulin sensitivity and inflammation, potentially impacting hormonal health. Opt for natural sweeteners in moderation or simply reduce your reliance on sweet foods overall. Being gentle on your hormones involves more than just avoiding these foods; it's about embracing a whole-food, nutrient-dense diet rich in fibre, healthy fats, and quality proteins. However, consciously minimizing these seven categories can significantly reduce the burden on your endocrine system, paving the way for better hormonal balance and overall well-being. Vidhi Chawla is a certified holistic dietician and health coach and founder of Fisico Diet & Aesthetic Clinic in Gurugram.
