Malachi has lost 4 and a half stone (28kgs) and kept it off for eight years

Introduction

When you meet someone who not just lost weight, but kept it off for almost a decade, their story carries more than numbers. It carries hope. In today’s feature, we sit down with Malachi O’Neil, a long‑time client of our programme, who began his journey at 21 stone 8 lbs and has sustained an impressive transformation for eight years.
This is not a quick‑fix tale. This is about changing habits, mindset, movement and longevity.

The Starting Point

Malachi joined us at 21 stone 8 lbs (approx 137 kg). He walked into the process eight years ago and embarked on a path most people shy away from: the long game.
He tells us:

“I was shocked to reach 60. That week, I was in total shock… grateful to reach 70.”
He emphasises that it wasn’t about drastic leaps. It was about consistent movement, “getting out for at least an hour’s walk every day.”

Movement, Health and Breath

One of Malachi’s biggest wins: his lungs and his joints.
Although he has arthritis (which he manages under medication), he reports:

“Breathing is absolutely fine. I’m off cigarettes for a long, long time. And I remain a non smoker.”
Walking for an hour a day even if at his own pace has become non‑negotiable. Movement became the anchor.

Mindset Shift: “Why Am I Eating?”

What sets Malachi apart is not just what he eats, but why he eats it. Before joining us he says:

“I would have opened a fridge and started at point X and work clockwise.”
Now?
“If I’m going into a fridge, I’m going for the milk or for the yoghurt.”
He shifted from reactive snacking to intentional choices. That switch from “what can I grab” to “what do I need” is foundational.

Awareness of Triggers: Habit, Reward & Loneliness

Malachi reveal moments of insight that become turning points:

• He noticed a “scone + butter” habit creeping in not because he was hungry, but because it had become habitual.
• He acknowledges the difference between physical hunger vs. habit vs. emotional hunger.
• One of his mental‑weight “flags” (from our mental weight questionnaire) was loneliness which surprised him until he realised even surrounded by family, one can feel lonely; and often that leads to comfort eating.

The Results: Not Just Weight Loss, But Maintenance

Malachi lost about 4½ stone (≈ 28 kg) and, most importantly, has kept it off for eight years.

“To me there is no time limit per se… if I remain static for a month or two, I remain static… long‑term goal.”
He emphasises patience and persistence over speed. “Diabolically patient” he jokes but effective.
This is the critical ingredient that many overlook: maintenance.

Key Lessons From Malachi’s Journey

1. Movement matters – Floor to one‑hour walks daily made a difference.
2. Mindful eating – Ask “why am I eating this?” not just “what am I eating?”
3. Habit over hunger – Many indulgences were habitual or emotional, not necessary.
4. Longevity over speed – He didn’t chase quick fixes; he chased sustainable change.
5. Support + accountability – Consistent check‑ins, structure, and a programme to follow.
6. Acceptance of limits – He knows his joints, pace and capabilities—and works within them.