From McDonald’s Every Day to 13kg Lighter: The Nottingham Marketing Manager Who Changed Everything

When I first spoke to 29-year-old marketing manager Staci Hearnshaw, she told me she could eat McDonald’s for 11 days straight and not think twice about it. Growing up, she lived on crisps, biscuits and chocolate.

Her parents tried to sneak vegetables into her meals, but she always found a way to avoid them. Like many young people with fast metabolisms, she thought she’d never have to worry about weight.

“I was convinced I’d never gain weight. My family would say it would eventually catch up, but I thought I was untouchable.”

But eventually, it did. Science shows metabolism peaks in early adulthood before gradually slowing through our 30s. By her late 20s, Staci was unhappy, uncomfortable and hiding in baggy clothes.

The Turning Point

In 2024, everything came to a head. At a family meal, she wore a size 16 dress for the first time. When she saw the photos afterwards, she barely recognised herself.

“I hated them. Not one picture made me feel good. I felt swollen and sad. I realised I couldn’t keep brushing it off. I needed to change, not just for how I looked but for how I felt.”

Her trip to Dubai that same year only reinforced it. She felt uncomfortable in her own skin, and the unhappiness showed. Research in The Lancet Psychiatry links body image struggles with higher levels of anxiety and depression. For Staci, that research wasn’t theory. It was her life.

Starting From Zero

When she reached out to me, Staci admitted she had no idea where to start. The gym scared her. Nutrition was guesswork. She didn’t even own workout clothes.

This is where many people stop before they’ve even begun. The mistake is thinking you need to jump straight into six intense sessions a week or follow a restrictive diet. That almost always leads to burnout.

With Staci, we stripped it right back. We built from the ground up:

• Daily step targets

• Simple, sustainable food swaps

• A focus on hydration and sleep

• Home workouts with a £65 weight set

These may sound basic, but they work. Behaviour change science calls this habit stacking—linking new habits to ones you already do so they become part of your life. Once Staci felt comfortable at home, she stepped into the gym. Eventually, she was using machines she once described as “for meatheads only” and joining Pilates classes on her own.

Support Matters

Transformation is not about the perfect plan on paper. It is about support and accountability in the real world. Our weekly check-ins gave her space to talk through challenges, and I made sure she could see her progress even when she felt stuck.

“Michael would send me progress photos side by side. Where I saw no change, he pointed out exactly what had improved. That kept me going.”

Research backs this up. A 2019 review in Obesity Reviews found people with ongoing coaching or accountability were far more likely to sustain results. For Staci, that combination of guidance and encouragement was the difference.

The Results

In less than a year, Staci dropped from almost 80kg to 67kg. She moved from squeezing into size 16 to comfortably wearing size 10s and sometimes even a Primark small. But more important than the weight was the shift in how she felt.

“I feel amazing. I understand my body now. I know my cycle, my moods and my habits. Buying clothes is exciting again instead of depressing. I feel balanced, energised and healthier than I have in years.”

Keeping It Simple: Minimal Equipment, Maximum Results

Before working with me, Staci had already tried the typical path many people do, paying for gym memberships she never used and feeling overwhelmed by machines she didn’t understand. That cycle left her stuck.

This time, we stripped everything back. Her entire setup was a £65 weight set she bought online. That was all she needed. Every workout was delivered through my coaching app so she could follow along & track with confidence, knowing she was doing the right thing.

The other piece was nutrition. Instead of restrictive diets, we built a calorie deficit around simple food swaps: adding more protein, controlling portions, drinking more water, and still enjoying the occasional takeaway. No gimmicks, no cutting out entire food groups, just sustainable habits.

“At the beginning, I wasn’t confident enough to step into a gym. Having simple workouts I could do at home with the weights I bought for £65 made all the difference. I had no excuses anymore — I could just get on with it.”

The result was proof that you don’t need a complicated plan or endless hours in the gym. With consistency, the basics were more than enough for Staci to lose 13kg, drop multiple dress sizes, and build the confidence she once thought was impossible.

Lessons You Can Apply

Staci’s journey isn’t unique because she had some special advantage. It’s powerful because she started exactly where so many people are now: frustrated, overwhelmed, and unsure what to do. Here are the same principles she used that you can start applying today:

1. Start small – Get your steps, hydration and sleep right before worrying about advanced routines.

2. Set up your environment – Keep healthy options visible and make junk less convenient.

3. Stay consistent – Two or three workouts a week done consistently beats short bursts of extreme effort.

4. Find support – A coach, a training partner, or accountability check-ins keep you on track.

5. Think about your future self – Staci’s motivation was a wedding abroad. Find your reason and use it to anchor your progress.

   
   

Final Word

Staci puts it best:

“Do it for you. Not for a quick fix, not for a dress size. I’m doing this for my future self. Food is fuel, movement is medicine. If I can do this, anyone can.”

If you find yourself where she once was, avoiding mirrors, unhappy in photos, living in clothes that hide more than they show, her story is your reminder that change is possible. Start small, stay consistent, and get support.

Work smarter, not harder, and don't ever complicate it!

I only take on a small number of new coaching clients each month so that every individual gets the focus and support they deserve.

If Staci’s story struck a chord and you feel ready to start your own journey, DM me on Instagram @MichaelBaah_ or apply for coaching here.