Winning Weight Loss Tips from TV's Biggest Loser

Weight-loss champion Wil Graham has caught the running bug – he reveals how to get started and stay svelte

wil graham itv biggest loser UNICEF running

Anyone who's ever dieted knows how hard it is to shave off a stone, so imagine trying to lose a third of your body weight. Far beyond a few tweaks here and there, it involves a complete transformation of the way you eat and live.

Wil Graham, 2011 winner of TV diet show The Biggest Loser UK, did exactly that. The 30-year-old shrank from 24 stone 7lb to 16st in just 13 weeks to win the series and scoop a cash pot. And thanks to the passion for running he found as part of The Biggest Loser, Wil's dropped another four stone since the show ended in December.

We caught up with the weight-loss champion to discover his tips for slimming down and staying svelte.

You shed a whopping eight and a half stone on ITV's The Biggest Loser. What was the biggest change you made to your diet?

The main lesson for me was portion control. It wasn't that I always made the wrong food choices - though I did slip up occasionally - it was the fact that I was over-fuelling. I was eating the equivalent of a small family's worth of calories every day. From a nutritional perspective I learnt that little and often is the best approach, rather than overeating or starving yourself.

And what did you learn about exercise?

I learnt that I enjoy it! I used to exercise a lot as a teenager, but I stopped as I got older and started working. As it happened gradually, I never fully appreciated how much my fitness levels had disappeared. Now exercise is now a way of life for me and I feel lethargic and lazy if I don't do it. I also find it really clears my head and it's a 'me' time treat- there's nothing nicer than putting my headphones in and going for a run.

When did you start running?

I started running on the show. They first got us to walk on the treadmill and then they set us a one kilometre running route. At first we could only walk the first 500m, then we'd slowly jog back. Towards the end of the show I could briskly jog around the route a few times. After the show finished in December, I kept up my running and carried on improving.

How often do you run now?

I run a minimum of five times a week and I try to go out in the morning. There's a good two-mile circuit where I live, so I try to lap that a few times. You can wake up in a bad mood and feel tired, but as soon as you've been for a run you feel ready to take on the day.

What tips would you give to people taking up running who want to lose weight?

I'd recommend people go at their own pace when they first start. It can be tempting to push yourself, but you need to listen to your body. If you go too far one day, it might mean you're in too much pain to complete your run the next. Set yourself realistic targets and try to gradually extend your distance or speed each week. And make sure you've got a good iPod playlist - that always helps.

Do you run now to keep the weight off or to chase down PBs?

I did the Reading Half-Marathon at quite short notice and without training properly. I wasn't in the best shapes but I got a decent enough time, about 2:20. At first I was proud to have run a half-marathon but afterwards I realised that I could have run it a lot faster. I run to stay in shape but I've become quite competitive with myself. That's partly why I'm looking to running the Royal Parks Foundation Half-Marathon in October with UNICEF, as I want to try and smash my time.

What are your aims for the Royal Parks Half-Marathon?

I'm aiming to run sub-2:00 - anytime between 1:50-1:55. Other than that my focus is to earn as much money as I can for UNICEF. They are a fantastic charity and they improve the lives of so many children across the world. It will be great to support all the hard work they do.

Did you hit a weight-loss plateau? If so, how did you overcome it?

It's really tricky to keep losing weight. I was very naïve when I first left the television show.  I was close to my target weight, so I relaxed and started eating whatever I wanted to again. I soon realised you can't return to your old habits and you need to keep putting the work in. You can either continue dieting and become a little obsessed with food or focus more on exercise. I've found setting myself sporting challenges works best for me. I train so I can compete in a race, rather than constantly fretting about weight-loss. I ran the Fisherman's Friend Strongman Run in Germany in April [the largest obstacle race in the world]. It was definitely tough on the day but the training helped me to control my weight.

What advice would you give to people who are nervous about staring to run?

I always used to have excuses and thought I was too busy or tired to exercise after work. However, you're not doing yourself any favours. Be selfish and go the gym or take the time to make your lunch the night before you go to work. Do what's going to help you in the long run or you'll just end up feeling guilty.

Have you got any healthy snacks you would recommend?

I've got a very sweet tooth and as I'm Scottish, I find it hard to resist tablet [a traditional Scottish fudge-like sweet]. In the past I tried to deny myself treats and hoped to eat as little as possible. Now my relationship with food has changed - if I have a craving for something sweet, I'll just eat it. If I don't, I know I'll be thinking about it for days and I'll end up bingeing on a whole bar, rather than just having a few squares. I tally up the calories, then I run it off in my next session.

This October Wil will run the Royal Parks Foundation Half-Marathon for UNICEF. Wil Graham is pledging to raise £550 for UNICEF's life saving work to ensure that no child, no matter where they live has to struggle without adequate food, shelter or an education. To run the Royal Parks Foundation Half-Marathon with Team UNICEF, register here:

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Discuss this article

What a motivating story - if Wil can do it from his starting point anyone can.

Posted: 15/06/2011 at 10:26

Out of curiousity what do you find motivating about his story, I ask this simply because I do not find it motivating. The position Will found himself in was due to over eating and no excercise. He could hold no one else responsible for his weight and health other than himself which eventually he did.
It's good that he started to value his health now but I do not consider a bloke who over eats getting fit enough to undertake a half marathon motivating and im curious why you do.

For me a motivating story would be something such as Eddie Kidd completing the London Marathon and although it could be argued that the position in which he now finds himself was due to his lifestyle before the accident. It took epic effort from him to overcome his limitations and considerable amount of time... For something to be motivating, I personally feel people have to overcome their problems, become more than people expect and make no excuses for the cards life has handed them to do something amazing, Eddie did this while Will simply stopped stuffing his face and did more excercise.

Posted: 16/06/2011 at 08:45

It's an achievement of sorts.  He's managed to no longer be a fucking pig.
Posted: 16/06/2011 at 09:02

I agree, Squeakz. I don't understand why previously fat people get so much praise for doing something that I, and several other people, have been doing for years: eating healthily and/or exercising and avoiding the tempation to constantly stuff our faces and drink too much. The only difference is we didn't start out as fat.

Posted: 16/06/2011 at 12:14

I don't think this guy deserves a medal or anything, but I believe the original point was that someone finds it motivational.  Fair enough - surely the whole point being that people can relate because it's a typical scenario: bloke (like everyone else) used to enjoy exercise as a youngster, got desk job, earnt money, drank beer, ate food... finally realised he's turned into a fat bastard and did something about it.  A fat bloke wondering whether he can ever get slim isn't going to get much motivation from someone who "didn't start out as fat", as commendable as that is. 
Posted: 16/06/2011 at 14:45

LOL, fat people.

I disagree with the phrase "eating healthily", it's attitudes such as this which cause guilt to be at the root of obesity; aside from trans fats there are no unhealthy foods; unhealthy implies that something is detrimental to ones health whereas the reality is some foods are simply of greater quality in relation to calorie to nutritient ratio. For example: Doritos, pretty damn high in calories, carbs and a fair bit of fat; unhealthy? Nope. but If you ate a family bag a day, and had sugar puffs for breakfast and pizza for dinner and maybe a mars bar for a snack, washed down with 6 litres of coke? Yep.

We shouldn't be made to feel guilty about eating anything really; just accept all things in moderation; your body will burn calories as it's energy source;it doesn't particularly give two hoots where that energy comes from but if you lack nutrients, amino acids ect. then you will not be particularly healthy. I dare say one could eat A Big Mac everyday if they were running decent miles a week and all of their other meals were dense in nutrients. Calories are Calories; you can chew on a dry, flavourless piece of chicken breast all your life, or you can eat a bit of roast chicken with crispy skin and have porridge for breakfast every morning to compensate. I know which I prefer.

There are two things to factor into diet: Quantity and Quality (am I getting too much/too little for my needs + am I getting the right nutrients for my needs) If you are eating 8 portions of fruit + veg and eating wholegrain carbs and getting adequate protein into your body; whos to say that a fish and chip supper is not allowed once every two weeks or a month? Or that a mars bar every couple of days is going to kill you.

Let's get some perspective here; this guy was fat because as others have said; he was greedy and lazy; losing weight is simple: Eat less and do more. No wonder people are fat though, kids can't even do simple addition and subtraction in math, so how the hell are they supposed to know what a suplus (+) or a deficiency (-) even is?

Posted: 16/06/2011 at 15:07

Yeah, it's no achievement at all, completely changing your habits and losing a lot of weight to get into shape. Habits are easy to break and it takes absolutely no willpower whatsoever.

If anything he deserves an outright slagging for being fat in the first place. We should all feel morally superior and able to criticise because we've never allowed this to happen to us.

Let's all give ourselves a pat on the back.

Posted: 16/06/2011 at 15:31


How on earth does the phrase "eating healthily" indicate a particular attitude? What attitude is this, and how does it cause guilt that in turn causes obesity?

Referring to eating healthily or unhealthily generally refers to diet and is not the same as branding a particular food or food group as unhealthy. I haven't done that. 

Strangely, you seem to object to my use of the phrase, but then go on yourself to give an example of what you would consider an unhealthy diet.

Thinking about it further I should get *more* praise than somebody that's lost loads of weight. I've been careful all my life and they've only been doing it for a little while. It's nothing more than glory-hunting

Posted: 16/06/2011 at 16:03

I guess at least this guy did something about his weight before he started costing the NHS money - agreed he shouldn't have got like that in the first place though but there are loads of people out there who could help themselves a bit more but can't be bothered.
Posted: 16/06/2011 at 16:23

Simon Edward; that's actually a fair point;. The point I was trying to make is in fact the one you have just clarified (i.e; theres no such thing as unhealthy food BUT there is such a thing as an unhealthy diet.) I kind of read it as the former and in my haste jumped straight to the defensive so I apologise.

I also agree that it is glory hunting; I don't think we should keep stipulating how amazing it is that these overweight people have lost weight by doing what all of the healthy people around them do all their lives, it's like glorifying the cure rather than the prevention. The attitude we should be taking is one of empathy;yes it is good that the guy has lost weight;but...why the fuck is it featured in RW?; I don't give a damn about it, as far as i'm concerned he's just doing what a normal human should be doing. I.E: exercising and eating in moderation (like he would have had to before his meat/food was put in little magic packages on the shelves of massive warehouses.)

Do I feel morally superior? No. What I do feel however is that we are celebrating something that really shouldn't be celebrated but should be non-existent (people should never get that fat in the first place) I'm fed up of this attitude that it is not ok to call someone out for being overweight but it is absolutely fine to tell somebody they are too skinny.

Posted: 16/06/2011 at 18:13

If we as a society celebrate someone losing a lot of weight, it can act as a motivating factor for other larger people to lose weight.

Posted: 16/06/2011 at 18:22

MeepMeep2012 wrote (see)
I'm fed up of this attitude that it is not ok to call someone out for being overweight but it is absolutely fine to tell somebody they are too skinny.

I've noticed this too. I am expecting some comments in the near future since I am working down to ideal race weight, which is about 20 lbs lighter than I am now, and I already look pretty skinny.

Maybe following my race I could put on loads of weight and sell my inspirational story to RW.

Posted: 16/06/2011 at 20:40

AllNew TB

Well said.

Posted: 16/06/2011 at 20:59

MeepMeep2012 wrote (see)
 I'm fed up of this attitude that it is not ok to call someone out for being overweight but it is absolutely fine to tell somebody they are too skinny.


fat people get abused on a daily basis, called all sorts of names, are thought of as greedy and lazy and they allow plenty of self-opinionated skinny people to feel superior and smug all day.

yet someone comments to one of aforementioned skinny people that they are looking a bit thin and they don't half whine and cry about it.

 well done to the biggest loser.

Posted: 16/06/2011 at 21:23

MeepMeep2012 wrote (see)
 The attitude we should be taking is one of empathy;yes it is good that the guy has lost weight;but...why the fuck is it featured in RW?;

If you accept the fact that RW is basically a lifestyle magazine for people who take up running in order be more healthy, lose weight, etc. then this is bread and butter for them.  If you think it should be something else, that''s another debate.

MeepMeep2012 wrote (see)
I don't give a damn about it, as far as i'm concerned he's just doing what a normal human should be doing. I.E: exercising and eating in moderation (like he would have had to before his meat/food was put in little magic packages on the shelves of massive warehouses.)

You completely lost me with the warehouse stuff.

Posted: 16/06/2011 at 22:30


If RW is simply as you put it, a lifestyle magazine for people to lose weight and be more healthy; then why do they post articles about how to improve times at X distance? If someone is just running to lose weight and be healthy then let's be honest they aren't really going to care how fast they do it, as long as it is done. I'm not disagreeing with you that this is the case; i'm just saying I think they try to appeal to too broad of a spectrum. This is the same issue I have with magazines such as Men's health etc. (probably owned by the same publisher) publishing rubbish such as "lose stubborn belly fat in 5 minutes!!!"

It would be nice to have literature that is realistic and doesn't try and please everybody by being too politically correct and jumping on bandwagons. But I suppose the mass audience is one that will make them the most money and this is what they favour above all else (again, I'm not blaming them) The majority of people will read the above article and be inspired for all of a month maybe two months tops; they will think they can eat as much food as they want as long as they do a 20 minute run a day and then somewhere along the line they will give up and quite possibly get even fatter then they were before. They publish crap like that to attract "temporary readers" these being people who will buy the magazine for two months or so; maybe pay for a years subscription if they are lucky and quite possibly never buy the magazine again.

Warehouses = supermarkets. Places where the masses simply dawdle along with a trolly and stack as much crap as they can into it after sitting at a desk all day giving little to no thought as to where their food came from and caring even less. If the world economy collapsed tommorow and all we had left for our survival was knowledge and the ability to actually persistence hunt; 80% of the population would die very slowly of self catabolism, sure they may have the intelligence, doesn't matter if you can't run more than 3 miles.

oh and by the way skotty:
 you said "fat people get abused on a daily basis, called all sorts of names, are thought of as greedy and lazy"

Do I think fat people are greedy and lazy? Yes. Why? It's simple maths/science again: In order to have an excess of adipose tissue (fat) one must simply have a caloric intake that is at least 300 calories higher than their caloric usage. which means that even a man who has the RDA (2500 calories) is still expected to get his 10,000 steps per day. If it is a man who simply awakes from bed, has breakfast jumps on the bus/in the car to sit at his desk all day has some lunch and then jumps back on the bus/into his car home, has his dinner and goes to sleep. Then his intake would be higher than his needs. RDA's are wrong these days; they were fabricated when the average person was sedentary but not so sedentary that walking 1 mile or up several flights of stairs was a chore.

Posted: 17/06/2011 at 08:41

i agree that skinny  bashing is more acceptable amongst women. 

for example i have heard on many ocasions where some one will say to a skinny person "you need to eat more/put more meat on them bones" or the skinny person has their body prodded. i.e their wrist/waist felt but i have never heard someone say you need to lose some fat or seen anyone jiggle anyones stomach!

i disagree that a fat person is lazy.  i know a aerobic instructor who is obese.  she teaches multiple classes back to back and is very popular.  she teaches more classes a week than most of the other instructors.  This is obviously due to her style of teaching and not that shes fat.

i think her diet must be atrocious

Posted: 19/06/2011 at 09:21

Wow. What a lot of anger. OK, ideally we should all be a healthy weight all the time, but one thing we know is that there are lot of overweight people who need to lose weight. If this short article motivates a few people to lose weight, it's done its job.
Posted: 19/06/2011 at 10:27

Your guys must be so perfect. Give the guy a break.  He has achieved a great feat after having made a mistake with his food and lifestyle.  You guys have obviously never made any mistakes in your lives and are clearly perfect in everything you do-not.

Running is different things to different people and none of you have the right to tell anyone else what running should or should not be to another.

As far as diet is concerned dont be so up yourselves about what you can and cant eat.  My guess is that most of the entries are by single people sub 40's and with only themselves to think about.  Fortunately not everyone is in the same position and this may mean they eat some of the wrong food at perhaps the wrong times to fit in with family and other commitments and hence get into a bad downwards cycle.  The key is the big bloke broke out of the cycle and he is an example to everyone that you can change, even from being selfish and self centred....

Finally, as you get slightly older and more mature you will realise that life is not so simple and there are always complications, for some they handle these issues well and for others it causes more problems.  The key is to be the best you can be.

Posted: 02/07/2011 at 15:30

Hi everybody...

I'm the person featured - Wil Graham - and I'm really grateful for ALL the comments everybody's decided to take the time to post.  I think it's really important, however, to let you all know in the interest of fairness the reason I was asked to share my story with Runners World. 

After spending basically all of my adult life being depressed and at one point weighing almost 30 stone, I was given a life-line in The Biggest Loser. I can already imagine some of you starting to type "so what - fat people are lazy" or "lots of people get depressed" and you're right to a point; everybody has their own story and goes though their own struggles. The difference with me though, is I'm one of the lucky few - the minority - who managed to lose weight, keep it off and change my life in spite of the mistakes I made to get me to the sad place I was in. And running played a MASSIVE part in me succeeding. 

Lots of you (or possibly all of you) will find nothing inspiring by me sharing my story - if you've never struggled with your weight. I completely respect that - in fact, I take my hat off to you. Whilst I don't feel the need to regret anything I've done (including eat the equivalent of a chinese buffet every time I got the chance), I might not make the same choices if I had my time over again. Some of you, though - maybe even just one of you - might read the article and decide to put yourself first regardless of anyone else's opinion. 

 I wasn't paid for the article; I was approached by UNICEF to share my story with RW to raise awareness for the amazing work they do for deprived children. I also want to help highlight the fact that obesity is an issue people can choose to overcome - with the right support. My intention wasn't to rile super-fit individuals so I'm sorry that some have felt the need to vent. Take it from me though, as someone who's been there, done that and got the 6XL t-shirt: Not all fat people are lazy, at least not intentionally. It's unfair and - without intending to insult anyone - narrow-minded to simply assume anyone who struggles with their weight is a fat b@stard or anything else. They're more likely to be miserable or stuck in a rut and they already have a low enough opinion of themselves without their internal feelings being reiterated by people who never have or will walk in their tired and stretched shoes. 

As long as everybody who's read this article is now aware of UNICEF and the Royal Parks Half Marathon, I'm comfortable with taking a proverbial kick in the gut if that makes anyone feel better. Why not put your money where your mouth is though and sponsor an ex-fatty who only wants to give something back and help children around the world regardless of race, gender - or the size of their waist. 

Take care, thanks again for reading the article - and hopefully I'll see you all at the finish line. 

Posted: 05/07/2011 at 20:46

Well said, thanks Will for posting here and letting us hear your view.
Posted: 05/07/2011 at 21:01

Now then. I wonder whether UNICEF paid the going rate for advertising for their "editorial" content.

I actually dont care whether or not you were fat. Loads of runners are reformed fatties (including Marigold who was a bit of grade A chusbster by all accounts and has now run a sub 2:20 marathon).

I do care about the fact a charity are using your story to emotionally blackmail readers into parting with their cash to buy your place (charity places for Royal Parks are £120 so you will need to cover at least that and then another third on top most likely for administration costs before any children starving or otherwise see any money). Hope you have told the donators of the first £120 that none of their money will be going anywhere? 

And back to my original point. How are UNICEF getting that kind of marketing opportunity and how much are they paying for it (you can bet your bottom dollar your article won't have been free entirely to them  possibly they promised to advertise in RW for x months this year in exchange so you can take that cost off your sponsorship too). 

Posted: 05/07/2011 at 21:10

This thread reminds me of schoolyard bullying and its not pleasant.  I was really glad that Wil had continued with the hard task he undertook on the Biggest Loser, and found it very motivational.

 Some years ago I was a good runner who had an accident and had to stop.  I've let the weight creep on, but have continued to pay for my subscription to RW.  I could run again now but the fear of being laughed at and derided by horrible people like some of the posters on here has stopped me.  However Wil faced up to this and went for it, and I think that's to be commended, not derided.

 Curly45 - would you prefer that no one runs on behalf of a charity, thus reducing the income they receive from the sponsors?

Posted: 06/07/2011 at 21:02

Sharon - I agree. You don't have to be active on RW to enjoy running. I am seldom on here now and have enjoyed running again and weight loss. Plenty of other forums too if you want support.
Wil -you done brill
Posted: 06/07/2011 at 21:14

I think Wil should be commended for what  he has achieved and I am sure his story will help to inspire others in his position to lose weight.

I think some of the comments made regarding fat people are lazy etc, are, may I suggest ignorant to the issues regarding weight control and diet. Nearly all the processed food that we consume in our diets has high levels of sugar, fat or salt. This is intentional on the part of the food manufacturers so that we eat more.

Many of us can deal with the cravings that come with eating these foods but for some these foods are highly addictive and I admire people like Will who have the tenacity to use exercise, diet and will power to lose weight.

A brilliant book that explains our destructive relationship with processed food is The end of overeating by David A Kessler who exposes the dangerous and intentional practices of the food manufacturers to get us to eat far more of their product than is good for us.

We are all different and I think showing compassion and encouragement to those with weight problems rather than making disparaging remarks is a more helpful attitude to take.


Posted: 24/08/2011 at 23:44

I am a little confused as to why some of the posters above actually bothered to read this article? As it was entitled 'Weight loss tips...' why bother reading it?

This story is really motivational to the scores of people out there who want to do something about their weight/fitness but are put off by people like you.

Sadly though your posts show a complete lack of insight and empathy. Trying to over simplify his problems and his acheivements - and openly abusing him for being fat in the first place - doesn't seem very sporting to me.

Posted: 21/09/2011 at 14:17

Well done Wil, and thanks for replying to this article too.  I'm only sorry there are so many nasty people on here who feel compelled to be rude!  Best of luck with your race too. 

Posted: 21/09/2011 at 14:47

its all good! well done for your effort
Posted: 01/12/2011 at 17:39

well said Bryter Layter  S Goodridge, Lee and Eden Nice to see some more decent folk on here. Wil did marvellously and has my full respect.
Posted: 01/12/2011 at 19:21

Well done Will !!! Keep up the good work and ignore the nasty jealous lot 
Posted: 02/01/2012 at 11:54

I can't believe the smugness of some here. Well done will and others and well done to all those who run for whatever reason. Knocking on 40 with family and busy job agree with David B.
Posted: 02/01/2012 at 20:22

He has realised the simple truth that enjoying your food does not mean over eating to the point you can no longer enjoy your life.

A simple tale with a bit of charity publicity tacked on the end.

Im far from overweight and never run for charity but I dont see any real damage done here.

It may motivate the sedentary to clarify their goals. May not.

May generate a bit of money for Save the Children. May not.

Off to eat cheese cake now.

Posted: 02/01/2012 at 20:53

Pretty much what I said before it all kicked off, Mr Forde.  I finished my cheesecake a couple of hours ago - chocolate and honeycomb.  Nice. 
Posted: 02/01/2012 at 21:01

Oh I see it was UNICEF
Posted: 02/01/2012 at 21:29

Well said Wil.  Good luck.  

Posted: 02/01/2012 at 21:47

Well done Will. My wife watches all the biggest losers, USA, Auz, Uk. I've watched them with her and to see the mental changes that take place in most of the people is, for me, inspirational. Not to lose weight, though I'm about 6lbs over after Xmas , but that to change anything in your lifestyle starts with a choice - to do something different or stay the same. Will made the choice to change and stuck to it. Wish I was as strong as him when it comes to smoking! And that's not the unhealthiest thing in my life.
As for the comments of fat people being lazy, I suggest you don't say that to Mrs C in a dark alley, only one of you will come out. She's a damn site stronger and fitter than me. I on the other hand am lazy. Outside of sports. If it's not running, rugby, climbing or mountaineering I will find the easiest and least effort way to do something. I train for and run marathons, I won't walk half a mile into town, I jump in the car.
So, you can be fat or thin and be lazy, you can eat healthy food and be fat and you can eat unhealthy food and be thin. You should see my diet, love my Mayo, cheese, Guiness, maccy D's, chocolate, crisps, etc. Mrs C eats very healthily, she just eats lots of healthy food......
With regards to Will, whatever got him to the position he found himself in doesn't matter. He changed it and if he can inspire any body else to change their life as well then that's a good thing surely that needs to be commended not pillared.
Posted: 02/01/2012 at 22:34

The guy has admitted he lost his way and has worked hard to get back in to shape - well done I say.
Posted: 02/01/2012 at 23:24

Well done Will.  

I don't know how anyone can say that to lose that amount of weight over just 13 weeks is anything other than amazing!!

I am glad to read some more positive comments on this.  Do the people who wrote such nasty comments really think that they are so perfect that they can judge others so harshly? 

Posted: 03/01/2012 at 06:16

well done wil - we all make mistakes and you have dealt with yours and have made huge lifestyle changes.  well done on your reply to some of the negative comments too - i only wish that i could be as disciplined!
Posted: 03/01/2012 at 10:35

Some disgraceful comments have been made which are simply bullying.
Posted: 03/01/2012 at 17:17

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