A personal trainer managed to lose seven stone by eating the same three meals at the same time every day. Rehail Khan, 32, weighed 20 stone after putting on weight while working for his uncle's takeaway restaurant as a teenager. He decided to swap 'on the go' foods for a regimented three-meal plan with the help of his mother, Amrat.
From Fast Food to Fitness
Now a personal trainer, Rehail stuck to the same meal times, eating eggs and toast for breakfast, tuna salad for lunch, and chicken and rice for dinner. He coupled this with walking on a treadmill while watching football on television, losing seven stone in five months. He joined the gym in 2025 to pursue his goal of becoming a personal trainer and has maintained his weight ever since, currently weighing a healthy 11 stone 11 pounds.
A Sustainable Approach
Those three repeatable meals remain a 'staple' in his diet today, though he now follows an 80/20 approach, having a structured plan from Monday to Friday and a more relaxed approach over the weekend. Rehail, a mortgage underwriter and personal trainer from Bradford, West Yorkshire, said: 'When I was originally losing weight it was before social media – I had no Chat GPT or MyFitnessPal. It was literally just me and my mum making meals for me to take to work. Once the weight came off it became addictive. Now I always go back to that time.'
Critique of Weight Loss Jabs
With the rise in use of weight loss injections like Mounjaro, Rehail says they are only suppressing appetite and believes there is a different way to lose weight. He added: 'The whole thing with weight loss jabs is people not getting taught how to maintain their weight loss. What's happening is people are coming off them, their appetite is coming back and their weight is coming back twice as fast, and I can lead them to a darker place than before they were on them.'
Back to Basics
Rehail started his weight loss journey in 2012, changing his diet and starting with simple incline walking on a treadmill before moving to strength training with free weights and a squat rack in his home gym. He launched his brand 'Back To Basics' to help others simplify fitness. He said: 'You can naturally suppress your appetite by having the right macros. People think losing weight means eating less but I was eating more by having more macros.'
Rehail believes people are not educated about weight loss and think there is only one option when there is a different one. His clients have told him they thought their own weight loss journey would be harder, but he has shown them a sustainable alternative to injections.
