Alison Hammond’s diet and fitness secrets revealed after reversing pre-diabetes diagnosis following her incredible 11 stone weight loss

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Alison Hammond has transformed her lifestyle in the past five years, losing approximately 11 stone in weight.

The celebrity once weighed 420 pounds, but a warning about developing diabetes motivated her to adopt a healthier way of living.

Alison Hammond, the presenter of This Morning, successfully lost weight and, following her mother’s concerns and passing, was able to have a previous diagnosis reversed.

Alison has often stated that her incredible body change wasn’t due to harsh dieting, but rather to eating in moderation and building healthy habits she could maintain long-term.

Alison has been making big changes to her lifestyle, and a big part of that has been getting in shape. Her trainer, Lui Mancini, recently shared details about her fitness plan.

Lui continued to prioritize strength training, designing workout plans that focused on specific muscle groups each session.

Okay, so she’s not just randomly working out! Everything is so strategic. She’s really focused on hitting each muscle group perfectly to get the best results, and it’s amazing because she actually gives her body the time it needs to recover. I read all about it in Women’s Health – she’s a total pro about maximizing gains and preventing injury, it’s incredible!

I pushed her hard in every workout with challenging weights and short breaks, but I also made sure she enjoyed it – that’s how I got the best results from her, he explained.

‘But even if she found something tough, she never gave up and always got it done.’

Alison usually starts her exercise routine with a 10-minute warm-up, either walking on the treadmill or riding the stationary bike.

She then moves into a 30-minute upper-body strength routine.

Her first exercise is the lat pulldown, with three sets, resting 45–60 seconds between sets.

Then, she does three sets of dumbbell rows and follows that with three sets of seated shoulder presses.

Okay, so to really finish strong, I like to do dumbbell lateral raises. I do three sets, but here’s the trick: I start with 8 kg and do 10 reps. Then, I drop the weight to 6 kg for 12 reps, and finally, 4 kg for 15 reps. It’s a great way to fully fatigue the shoulders and ensure a complete workout!

I’ve been working with Alison and Lui, and we aim for at least two sessions each week. Sometimes, when I’m feeling up to it and my schedule allows, we even manage four! It really depends on how much I have going on and how much energy I have.

When it comes to food, Alison shared an insight into what she eats in a typical day.

She starts her day with a ginger shot to boost her immune system, followed by a hearty Full English breakfast – eggs, bacon, and sausages – that she enjoys with her son, Aiden, to give them both plenty of energy.

I always love hearing about what she eats on set! She shared that whenever she’s filming, she takes a lunch break and loves to have Caribbean food – usually rice, peas, and chicken. It sounds absolutely delicious and keeps her going throughout the day.

If she were home, she’d likely make a lasagne from scratch and then relax for the afternoon, either enjoying a leisurely hobby or watching her favorite TV shows.

By dinnertime, Alison has usually had a busy day, filled with activities like going to the movies, working on projects around the house, cleaning, or playing sports.

Alison shared with the Sunday Times magazine that when she’s cooking at home, she often makes curried goat with rice or chicken fried rice.

I definitely still enjoy getting dressed up and going out! While I’m all about comfortable everyday style, I do love a special occasion. Honestly, one of the most glamorous nights I’ve ever experienced was covering Elton John’s Oscars party back in 2019 for This Morning – it was absolutely unforgettable!

She also shared how she approaches eating, explaining that she doesn’t eliminate any foods, but instead practices mindful moderation.

‘I don’t deny myself anything, I eat everything, but in moderation,’ she added.

Alison had previously said she wasn’t interested in weight loss injections, choosing not to use them because she was worried about negative stories she’d heard.

She shared with Good Housekeeping UK that while she believes medical alerts can be helpful for those who need them, she personally gets anxious whenever she hears about a negative experience related to them.

I haven’t needed to use them so far, but I’m not ruling it out, and I would never judge anyone else for doing so.

Alison shared that her mother, Maria, who passed away in January 2020 after battling lung and liver cancer, inspired her to make significant changes to her lifestyle.

My mother had type 2 diabetes and was concerned about me developing it too. So, when I was diagnosed with pre-diabetes, it was really scary.

‘I thought: ‘I have to be an adult about this’. The sweets had to stop – and the fatty foods. 

I’m really committed to staying fit, so I work with a personal trainer twice a week. Plus, I have some weights at home for extra workouts. I also make sure to get plenty of walking in, and I love stretching and doing a little yoga whenever I can.

Alison has openly discussed her challenges with her weight. She previously shared that she felt deeply ashamed when she weighed over 20 stone, which led her to join Weight Watchers in 2019 as part of a journey to improve her health.

She shared that she receives daily online harassment regarding her body size, but she won’t change to please others, as she’s happy with who she is and embracing her space in the world.

Alison recently shared on the What If? podcast with Lorraine Kelly and Rosie Smith that she’s focusing on healthier eating to help with her knee pain, but also jokingly reminded everyone that ‘we all eventually pass away’.

In a heartfelt conversation, she shared her determination to make the most of life and expressed confidence that she would be very happy.

I’ve always admired Alison – she’s just such a bright and positive person! She recently shared that she’s focusing on taking care of herself, which is so important, especially with how busy she is. It’s great to see her making her health and wellbeing a priority while still living life to the fullest.

She explained that she hopes her experiences will inspire others to consider positive changes in their lives and become their best selves.

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2026-03-04 15:09