James Summerfield spent much of his childhood feeling ashamed of his appearance. By his teenage years, he was overweight and struggling. Bullied at school and called names on the train, he hid in baggy clothes due to lack of confidence.
"I was depressed, had no self-esteem and just wasn't happy with myself," says James, now 32, from Wolverhampton. At his heaviest, he weighed almost 21 stone (290lbs) at six foot one, largely due to unhealthy eating habits. He would have fry-ups in the morning, takeaways at night, and packets of biscuits, crisps, and cheese sandwiches in between.
"I was brought up with oily, calorie-dense food. I would eat a whole pack of biscuits with a cup of coffee," he recalls. Overweight throughout childhood, he played rugby but it wasn't enough to offset his diet. By age 13, his GP prescribed blood pressure medication due to dizzy spells, warning him of serious health risks.
"My mum had a stroke and my dad had three heart attacks, so I was considered high risk. The lifestyle wasn't good," James says. His physical state mirrored his internal struggles, growing up in a controlling environment with frequent criticism.
At 23, he reached breaking point. "It all came to a head and I decided to make a change," he says. Previous attempts had failed, but this time he was ready. He researched nutrition and exercise, downloaded MyFitnessPal to track calories, meals, and movement. He logged everything, weighed himself regularly, and built healthier habits.
"I'd failed before because I kept making excuses. But this time, I really wanted to change," he explains. James focused on sustainable changes: swapping calorie-dense snacks for high-volume foods, eating lean meats and vegetables, and allowing treats in moderation. He started weightlifting, walked 8,000 to 15,000 steps daily, and gradually lost about a pound a week.
"I would eat things like cottage pie with lean meat, loads of vegetables, and no butter in the mash. I was eating big portions but still losing weight," he says.
Over 18 months, from October 2016 to April 2018, James dropped from nearly 290lbs to 170lbs. A year later, he stopped the blood pressure medication he had taken since childhood. The physical changes boosted his confidence.
"When I lost the weight, I felt great. I had proved the haters wrong. I realised I was worth something and could improve myself," he says. Friends and strangers were stunned by his transformation, though some were critical. "Some people told me I was doing it wrong. But most were genuinely shocked and positive."
Inspired by his success, James trained as a personal trainer, turning fitness into a career. "It completely changed my life. Everything I have now started from getting fit," he says.
Today, James runs his own business helping others achieve health goals. He is married to Serena, has two young sons, Kaleb and Isaac, and feels proud of the life he built. "I never thought I would achieve this life. Growing up, I wasn't taught to believe in myself. I used to seek approval from everyone else. I've completely turned my life around now," he says.
"What I learned through losing weight showed me what you can achieve through consistency and determination. I've taken that into my business and relationships. It's not about instant gratification. It's about hard work."
For anyone feeling trapped, he advises not to wait. "Take the first step. Cook a healthy meal. You might think it's impossible to change, but it's not. Start small, but start. Believe in yourself. You can do it."
