In the past half-decade, Alison Hammond has undergone a significant lifestyle overhaul, resulting in a remarkable weight loss of approximately 11 stone.

At one point, she reached a weight of 30 stone, but a wake-up call in the form of a pre-diabetes warning motivated her to embrace healthier living habits.

The beloved This Morning presenter succeeded in shedding pounds and managed to reverse her pre-diabetes diagnosis, especially after the passing of her mother, who had been concerned about Alison’s health.

However, Alison has emphasized that her impressive transformation wasn’t the result of strict dieting. Instead, she adopted a philosophy centered on moderation and sustainable lifestyle changes.

A significant aspect of her transformation has been her commitment to fitness, as highlighted by her personal trainer, Lui Mancini, who shared insights into her exercise regimen.

Resistance training played a crucial role in her fitness journey, with Lui designing workout plans that targeted various muscle groups on different days.

Alison Hammond’s diet and fitness secrets revealed after she reversed her pre-diabetes diagnosis with an incredible 11 stone weight loss (pictured: Alison in 2024)

At her heaviest, the star weighed 30 stone before a pre-diabetes health warning pushed her to pursue a healthier lifestyle (Pictured right in 2018)

The goal was to target body parts more effectively for muscle growth and strength gains, all while allowing time for her body to fully recover between sessions, as reported by Women’s Health. 

‘We kept the intensity high in every session by lifting weights that challenged her and minimising rest, but also made sure we did what Alison enjoyed as that way I got the most out of her,’ he told the publication.

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

Alison typically begins her workout with a 10-minute warm-up, choosing either a steady walk on the treadmill or a session on the indoor 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.

Next, she performs three sets of dumbbell rows, followed by another three sets of seated shoulder presses.

To finish the workout, she completes three sets of dumbbell lateral raises, reducing the weight by 2 kg each set (starting at 8 kg) while increasing the repetitions from 10 to 12 to 15

Alison and Lui would do a minimum of two sessions per week, increasing to four depending on her workload and energy levels.

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

She shared how she kicks off the day with an immunity boosting ginger shot, before getting stuck into a Full English, giving herself plenty of energy with eggs, bacon and sausages, which she’ll have with her son Aiden.

The TV personality revealed that on studio days she will take a break and enjoy Caribbean food for lunch, rice, peas and chicken.

If she were at home, she would rustle up a homemade lasagne before spending the afternoon ‘pottering’ or catching up on reality TV.

By the time dinner rolls around, Alison has spent the afternoon at the cinema, doing some home DIY and cleaning or a sports activity. 

Sharing what sort of thing she would cook at home for dinner, Alison told the Sunday Times magazine: ‘If I’m staying in I’ll rustle up curried goat and rice or chicken fried rice.’

First and foremost, resistance training remained the focus of her fitness routine, with Lui prescribing workout splits dedicated to working out different muscle groups

The goal was to target body parts more effectively for muscle growth and strength gains, all while allowing time for her body to fully recover between sessions

However, the mother of one admitted that she does love a glam night out, adding: ‘I do love an occasional awards do. The most glamorous night ever was probably Elton John’s 2019 Oscars party, which I covered for This Morning.

She also revealed her approach to her diet, saying she hasn’t cut anything out completely but focuses on ‘moderation’. 

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

Alison previously told how weight loss jabs weren’t for her, opting against using them because she was ‘frightened’ of ‘scary’ stories surrounding them. 

She told Good Housekeeping UK: ‘I think that, for people who need to use them, they’re a good thing – but for me, as soon as I hear any scare story, I get frightened. 

‘So I haven’t wanted to use them, but that’s not to say I wouldn’t in the future, and I certainly wouldn’t look down on anyone who did.’

Alison also revealed how her mother Maria, who died in January 2020 from lung and liver cancer, influenced her decision to overhaul her lifestyle.

She shared: ‘My mum had type 2 diabetes and she was worried for me, so when I then found out that I was pre-diabetic, that was frightening. 

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

‘Twice a week, I see my personal trainer and I have a couple of weights in my bedroom. I walk, I stretch and sometimes I do a bit of yoga.’

Alison has been candid about her weight struggles over the years and previously admitted she was ‘so embarrassed’ by her weight when she weighed more than 20 stone, she joined Weight Watchers in 2019 to focus on her health.

She admitted she is trolled daily about her size but refuses to slim down for others as she likes taking up ‘a little bit of extra space in the world’.

When it comes to food, Alison shared an insight into what she eats in a typical day but revealed she doesn’t restrict herself (pictured in 2021)

Alison previously told how weight loss jabs weren’t for her, opting against using them because she was ‘frightened’ of ‘scary’ stories surrounding them (pictured this week)  

Speaking to Lorraine Kelly and her daughter Rosie Smith on the What If? podcast, Alison said she is trying to eat more healthily to avoid knee pain but added ‘we’re all going to die eventually’.

She vowed to live her life to the ‘fullest’ and promised that she was going to have a ‘wonderful life’ in the candid chat. 

Alison, who is loved for her sunny disposition, said she wanted to prioritise her health and wellbeing whilst juggling her on-the-go lifestyle.

She said: ‘I want my journey to empower others to think about making changes to their lifestyle to become the best version of themselves.’