**Welsh Dad Sheds Over Half His Body Weight Without Medication: “I Did It the Hard Way”**
A father from Wales has shared an inspiring account of how he transformed his life by losing a staggering 16 stone (over 100 kg) within just twelve months, achieving the feat entirely without the use of weight loss jabs, surgery or medication. Dale Forrest, 36, once an office worker tipping the scales at 32 stone, credits “good old-fashioned” diet and exercise for his remarkable turnaround.
Forrest’s weight escalated over a decade, largely due to consuming three takeaways a day—his lunches regularly included three hearty pasties—as well as regular pub visits. He admits substantial weight fluctuations in his adult life, having previously lost more than 10 stone in 2015, before regaining it as he struggled with loneliness and depression. Even milestones such as meeting his wife Kat and having two children, Bailey and Tate, were not enough to halt his escalating eating habits.
The pivotal moment for Dale arrived in September last year after tying the knot. It was seeing his wedding photographs that prompted a sense of discomfort and embarrassment—emotions which motivated him to pursue lasting change. “When I saw the pictures, I was shocked. I knew immediately I had to do something, not just for me but for my family,” Forrest confided.
His transformation began with immediate action: Dale cleared out all the snacks from his home. For the first month, he imposed a strict 1,500 calorie-per-day regimen and carefully monitored his food intake. Describing the beginning of his journey, Forrest noted, “I had become so unfit that I couldn’t walk 100 metres without getting tired. So, at first, it was all diet—exercise wasn’t possible until I started dropping some weight.”
After shedding over two stone in his first month, Dale felt encouraged. He soon incorporated daily walks into his routine, incrementally building up to 10,000 steps each day. By December, having lost a further seven stone, he felt ready to face a new challenge—returning to the gym. Despite his previous gym experience, Dale described feeling acutely self-conscious on his first visit back, particularly concerned about how others viewed him due to his size. “I was worried everyone in the gym was judging me,” he admitted.
Focused and determined, Dale gradually increased his exercise regime, starting with cardio and light weights and progressing as his fitness improved. The weight continued to melt away at a steady rate—approximately a stone per month. Importantly, Forrest stressed that his journey was medication-free. “I wanted to test what was possible with just diet and exercise. Once I realised I could make progress on my own, it gave me the motivation to continue naturally.”
Today, Dale proudly weighs just 15 stone and has been actively documenting his weight loss progress on social media, under the name ‘slimmeddowndale’, offering insights and inspiration to others embarking on similar journeys. He still strives to lose another two stone, aiming to reach his goal ahead of a charity boxing match scheduled for September in Bolton.
Aside from the obvious physical health benefits, Dale reflects on the positive impact his transformation has had on his family life, recounting with joy how he can now play with his young children—something that was previously too challenging. “My kids can ask me to put them on my shoulders now, and it means so much to be there for them. I’m fitter, more energetic, and honestly, just happier.”
Now acting as a source of advice and motivation to others locally and online, Forrest is passionate about showing that, with the right mindset and perseverance, extraordinary results are possible—even in the face of daunting challenges. “If I can do this, absolutely anyone can. You don’t need shortcuts—you need belief and determination.”
Forrest’s journey underscores a universal truth—the road to severe weight loss can be daunting, but lifestyle changes, consistency, and self-belief can yield life-changing results. His story offers hope and guidance to anyone considering embarking on their own weight management adventure.