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At 5ft 4 and 17st heavier than he is today, Graham Baalham’s nights were once terrifying. The 55-year-old window cleaner would jolt awake up to seven times a night, gasping for breath, panicking as his windpipe seemed to close up.

Rather than getting a good night's sleep he’d end up hanging his head out of the bedroom window or sleeping upright in a chair for hours. His wife, Belinda, was so frightened by his snoring and repeated breathing pauses she became convinced he had sleep apnoea.

Looking back, Graham says: “I can honestly say that if I hadn’t joined Slimming World, I don’t believe I’d have lived to see 60.” Before losing weight, Graham says he was constantly exhausted, lethargic and barely able to walk a mile.

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He says: “I avoided the doctor for years because I knew what they’d say: 'You have to lose weight'. Even though I’ve always worked in physical jobs – I was a groundsman and now I’m a window cleaner – and I always told myself I was fit for a big bloke, the reality was very different. As I got older, it became harder and harder to work the weight off. I was tired all the time.

"The real turning point came when I was in hospital for more than two weeks with a serious leg infection. The doctor drew a pen line around the infection and he told me it couldn’t spread past that mark. He said if the antibiotics didn’t work within 48 hours, they’d have to amputate my leg. That was it – that was the moment, I knew I’d run out of chances."

Graham’s story reflects Slimming World research showing how closely sleep and weight are linked. Slimming World’s ‘Snooze More to Lose More’ survey polled its members over the course of a week about aspects of their sleep.

The study of more than 3,000 members revealed nearly half of those who lost 15% or more of their body weight reported better sleep. The survey showed the more weight members lost, the more likely they were to report improvements in sleep.

Before joining his local group, Graham says each Saturday watching his beloved Ipswich Town would see him regularly drink 10 pints. He says: “I always worked hard, I was active, but food and drink was my downfall

"Every afternoon around 2.30pm I’d have six bags of crisps back-to-back, followed by five or six chocolate bars. Belinda would cook a healthy meal every evening, but once everyone had settled down, they’d hear me back in the kitchen rustling the packets – it was like I couldn’t stop myself.”

Graham, from Bury St Edmunds, says: “Walking into a Slimming World group felt terrifying, but Belinda encouraged me to go and as soon as I walked through the doors, Shani, the Consultant, clocked me straight away. She was brilliant and made me feel welcome, which gave me confidence.”

He says the transformation has been lifechanging: “Now, Belinda and I plan our meals together using the app. Our favourites include chicken risotto, pasta dishes, curries and the Slimming World Free Food range at Iceland.

"We recently went on an all-inclusive long weekend and I stayed on plan without feeling deprived or like I was missing out. That’s when I knew this is my new normal. The plan has become part of my everyday routine, so I ate well but stayed mindful about what I chose.

"For breakfast, instead of going straight for a full English, I leaned more towards fruit and if I did have bacon, I removed the fat. Lunch was usually chicken or tuna salad with fruit and I chose healthier dinner choices like fish or lean steak. I also kept alcohol low and it all felt natural – and showed me how much my habits have changed.

“Slimming World didn’t just help me lose weight – it taught me how to eat properly. I tried pills, exercise, everything. This is what worked. It’s given me my life back.

"Nowadays I feel like a 20-year-old. I walk up to 10 miles a day with my dog. Before, I was lucky if I managed one mile. I sleep through the night. No more gasping for air. No more sitting upright in the dark, terrified. I wake up feeling rested."

He told how some changes were radical saying: "I’ve ditched crisps and chocolate completely. Once I put my mind to it, I knew I could do it. I’m so proud knowing that I’ve inspired other people locally to join after seeing my journey on Facebook.

“Belinda and I have been married for 35 years and we have three adult children – Sian, Matthew and Bethany – and three grandsons aged eight, five and just seven months. I realised I didn’t just want to lose weight. I wanted to be here for them.

"At 55, I’ve been given a second chance. I’m not just lighter – I’m alive, awake and present. And I fully intend to be here, watching my grandchildren grow up, for many, many years to come.”

Shani Yates is Graham’s Slimming World Consultant. Shani says: “Supporting Graham has been an absolute joy. His determination has inspired every single member in our group and he’s become a bit of a local legend. Seeing him lose an incredible 17st and finally enjoy a full night’s sleep after struggling for so long makes me so proud.

"Graham brings energy, ideas and kindness to every session and the support he gives others is extraordinary. He’s a much‑loved member of our Slimming World family and a real example of what’s possible when you believe in yourself."

Graham attends Shani Yates’ Slimming World group in Stanton, Bury St Edmunds. For more information or to find your nearest group, visit slimmingworld.co.uk.

• Start weight: 28st 12lbs
• Weight at group finals: 11st 13lbs
• Height: 5 ft 4 in
• Weight lost 16st 13lbs in 92 weeks

Before

Breakfast: Nothing / Coffee with sugar

Lunch: White bread sandwich, packet of crisps, two or three chocolate bars, full sugar cola drink

Dinner: Roast beef with vegetables and new potatoes, full sugar cola, two to three bottles of beer

Snacks: Six packets of crisps, six chocolate bars, cheese biscuits, cream crackers with cheese and lashings of margarine, half a packet of custard creams, salted peanuts with a pint of full fat milk, coffee and tea with sugar

After

Breakfast: Overnight oats, Slimming World cooked breakfast at weekends, coffee without sugar

Lunch: Wholemeal bread sandwich, fruit, salad, water or low-calorie fruit squash

Dinner: Slimming World chicken and mushroom risotto or Slimming World pasta dishes, or a meal from the Slimming World Free Food range at Iceland with salad or vegetables, diet cola or water

Snacks: Fruit, two high fibre snack bars, low fat yoghurts, coffee or tea with no sugar