Capital FM presenter, Sonny Jay has dropped a staggering six sizes after he was sick of being that "chubby guy". He kickstarted his health journey in January after switching radio roles and is now the healthiest he's "ever felt".

Sonny, 29 was a presenter on Capital Breakfast alongside Roman Kemp for six years, which saw him get up at around 4am. While he loved this experience which was the "peak of his day" and working with his close pal, the radio host exclusively told OK! that his energy levels would "decline" when he got home.

An opportunity later came up for Sonny to host his very own show, taking over from JLS star, Marvin Humes which he said was a "no-brainer". So from January 3, 2023, he began hosting The Capital Late Show which saw him take on a drastic lifestyle change, "putting time into himself" that he hadn't done since he was around 21 years old.

With a goal to get fit before his 30th birthday at the end of June, he said his new show was "another reason" to kickstart the change. Sonny said: "I felt like this is a year for me now, this is my show, this is my challenge to do what I want to do this year.

"It just felt like the perfect time to just do something and I thought If I don’t do it before I’m 30, when am I going to do it. I just wanted to prove to myself, to be honest". He added that the goal was to "get fit and feel and look healthy."

From January the Dancing on Ice champion attended the gym three to five times a week, had help from a personal trainer, ate a "clean diet" and stuck with his routine. He said: "I structure my day, get up around 9.30, I go to the gym, I eat at certain times and I go to work feeling like I can give 100% instead of feeling caffeine-infused.

"I feel mentally sharp, I feel focused and I feel content going to work."

Making the change from an early to a late radio show was a noticeable difference he underwent which helped him on his fitness journey. He added: "It’s not to say you can’t do it but honestly, I don’t think I could have done it doing the morning show".

In the space of six months, he has dropped six sizes going from a 34-inch waist to now a 28-inch having changed his lifestyle that has helped with both his physical and mental health. The radio host said: "Before I would try and attempt to go to the gym, I would last a week or two and then I would feel healthy and then stop.

"I did feel very much like I was pedalling through life and through mud and looking back at it I know I felt like that".

He continued: "Whereas now, I don't, now I feel like I'm in control. I feel sharp, I have energy, I feel the healthiest I’ve ever felt and it’s a really nice feeling.

"And it’s how people say how they see me as now, I am a happy-go-lucky person, I was just sick of being that Sonny, chubby guy.

"As a perspective that’s what people saw me as, I feel different to that now."

Sharing his progress, Sonny posted several topless photos to Instagram in June which received comments from his star-studded pals including Marvin Humes, Mark Wright and Gogglebox's Pete Sandiford along with praise flooding in from fans. He said posting the snap was "quite liberating" having never shared anything like that before – previously leaving clothes on to purposely hide his body.

"I can honestly, say I've never looked this good but I feel great and I want to celebrate that, of how good I feel", he said.

Talking about the positive impact on his mental health Sonny shared: "I found going to the gym great for me as I lost that anxiety, the feeling of can I do my radio show and will people believe in me.

"It allowed me to focus on something that isn’t just work, it gave me another purpose and I’m just grateful that I’m in a good mental state."

Asking if he feels pressure to maintain his fitness level, Sonny shared: "I give myself pressure and sometimes after the weekend I can’t wait to get back into the gym.

"It’s not pressure to go to the gym and look a certain way, it’s to make me feel a certain way.

"I hate the pressure of having to look a certain way."

He added that while he eats clean during the week and goes to the gym regularly, he likes to out on weekends, catch up with friends and enjoy a few drinks. He said: "I don’t think I’d ever want to not drink, it’s part of the weekend for me to go out and socialise with my mates.

"It’s all about balance and I'm happy to balance eating clean during the week to enjoy my weekends."

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