Alison Hammond on Her 150-Lb Weight Loss: How She Did It Without Surgery or Ozempic
Experts reveal how to make her strategy work for you, too
The Great British Bake Off host Alison Hammond is living her happiest, healthiest life after an astonishing 150-lb weight loss. And she did it without turning to surgery or weight loss drugs like Ozempic, friends of the British TV personality told the Daily Mail UK in December 2024. Here, we dive into Hammond’s natural weight loss methods and get input from experts on how they can work for you, too!
What we know about Alison Hammond’s weight loss journey
Hammond shared with Good Housekeeping that the impetus for her new regimen stemmed from her late mother’s wish for her to improve her health.
“Mum said to me: ‘If you can, sort out your weight, Alison,’ and that really set it in my head,” Hammond said about a conversation she had with her mother before her passing. “My mum had type 2 diabetes and she was worried for me, so when I then found out that I was pre-diabetic, that was frightening.”
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In September 2024, the This Morning presenter shared on TV: “I used to be 28 stone, I’ll be honest with you.” And after an embarrassing incident where she was moved into first class because a fellow passenger complained about her taking up too much space, she started buying two seats. “That is morbidly obese and so I used to buy an extra seat, I’ll be honest, every time I flew.”
She went on to explain that despite the popularity of weight loss medications like Ozempic—which she acknowledged works for many people—it’s not something she’s choosing presently.
3 keys to Alison Hammond’s 150-lb. weight loss
The longtime host of ITV’s This Morning confirmed that she is no longer pre-diabetic, and reports say she had dropped 11 stone as of December, 2024. That translates to a 154-lb weight loss. The question is, of course, to what does Hammond owe her success?
She made healthy swaps
Hammond modified her diet by cutting back on sweets and fatty foods, she said. It may seem like a given, but curbing the amount of these foods in your diet is a powerful strategy for weight loss. Why? They often contain more calories and less nutrients, says Marsha Novick, MD, FAAFP, dABOM, obesity medicine doctor.
Eating fewer sweet treats doesn’t mean you have to swear off all things tasty. The main offenders you should limit include ultra-processed sugary snacks like candies, cookies, sugar-sweetened beverages and pastries, which are loaded with added sugars, refined flour, unhealthy fats and chemicals, Dr. Novick says.
Similarly, you don’t want to steer clear of every food that contains fats—healthy fats can easily fit into your diet in moderation. It’s deep-fried foods, fatty cuts of meat and processed snacks like chips or baked goods made with partially hydrogenated oils that are especially problematic due to their high levels of unhealthy fats and calories, she adds.
“The best replacements for these indulgent foods are non-starchy vegetables and lean protein (eggs, chicken, fish, turkey, beans, cottage cheese, plain Greek yogurt, soy) with fresh fruit, which satisfy sweet cravings without spiking blood sugar levels,” Dr. Novick offers. “For fatty foods, swapping in healthy fats like those found in avocados and nuts can promote heart health and support weight loss when consumed in moderation.”
And studies suggest that occasional indulgences—such as a small piece of dark chocolate or a handful of unsalted nuts—can be part of a healthy eating plan when portion sizes are controlled, says Dr. Novick.
“For my patients, I promote balance: aiming for a nutrient-dense diet with a focus on vegetables, whole grains, lean protein and healthy fats while allowing for mindful, controlled portions of sweets or fatty foods on occasion,” she explains. “This approach can help prevent feelings of deprivation and ensure long-term success in weight management.”
She practiced strength training
Hammond also told Good Housekeeping she’s made a habit out of weight lifting, throwing weighted balls at the gym and keeping weights in her bedroom.
Using weights burns calories and add muscle to your body. And the more muscle you have, the more fat you burn even when your body is at rest, explains Malia Frey, ACE-CPT, CHC, author of Macro Diet for Dummies.
“The actual number of extra calories is fairly small, but every little bit helps!” she says. “More importantly, adding muscle to your body helps you to stay more active. You’ll feel more comfortable climbing stairs, lifting boxes, carrying groceries and hiking up hills. All of these activities help you to increase your daily caloric expenditure.”
To build muscle and shed unwanted pounds, Frey suggests trying to lift weights two to three times per week for at least 30 minutes per session, focusing on major muscle groups including your chest, back, legs and core.
Body weight exercises, such as squats, lunges and push-ups can also be highly effective, she adds.
“Pairing a weight training program (2-3 days per week) with a cardiovascular exercise program (3-4 days per week) is the best plan for weight loss,” Frey says. “Keep in mind, however, that muscle weighs more than fat. So if you participate in strength training, it is possible that you will see an increase in the scale even though your body is getting smaller, tighter and leaner.”
She prioritized low impact exercise
To achieve the balance Frey emphasizes, Hammond said she also incorporated yoga and a lot of walking to keep her workouts dynamic and focus on aerobic health as well.
If you are healthy enough for more moderate activity, plan a 30-40 minute brisk walk with hills each day to increase calorie burn and add muscle, Frey recommends. Try reaching 60-70 percent of your max heart rate during the walk.
Yoga burns fewer calories than higher intensity exercises, but some forms of yoga (such as vinyasa or power yoga) require you to move consistently and expend more energy. Whichever activity you choose, consistency is key. Frey suggests moving your body 4-5 times per week.
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