Overview
- Capon reports dropping from 115kg (18st 1lb) to 89.3kg (14st) over 12 months, sharing the results in new regional features published on October 5–6.
- He adopted time-restricted eating, typically a 16:8 window, alongside a modest calorie deficit set at roughly 2,400 calories to aim for 1–2 pounds of weekly loss.
- The Simple app and its AI assistant Avo provided fasting reminders and photo-based meal assessments, though he notes users may need to correct portion or product errors.
- His activity target rose to at least 10,000 steps a day with four weekly gym sessions and two swims, and he says the step goal delivered the biggest energy boost.
- He kept the plan sustainable with bulk meal-prepping, smartwatch and food-tracking tools like MyFitnessPal, plus one major weekly treat kept within his calorie limit.