How to lose 16 kilos


I'm pretty excited to to tell you that (so far) I have lost a total of 16 kilos!!! woot woot!! It would have been more but I've had a few stops and starts that have thrown me, including a hospital stay and a fall from a ladder. I'm perfectly fine now, so I'm back on track and have my sights set on losing another 10 kilos. I couldn't have done any of this without the guidance & support from my personal trainer and friend Elizabeth Kalabakas..you'll never know how much you have done for me...thank you, thank you, thank you. And of course, thank you to Mr3P & the pickles for their support...it's so important to have the people around you to be supportive....cos it's not easy to change habits and to get them to join in. My family have embraced this new lifestyle so much that Mr3P has also lost 10 kilos!! Well done.

I'm still a little shy to post full length pictures of myself, but as soon as I hit my next mini goal (which is 5 kg), I think I'll do it then. In the meantime I'll show you some headshots as my family and friends tell me they see it in my face too.


So, here's how I did it.

"Now, I love to cook from scratch, but I'm trying to make this weight loss as easy and convenient and simple as possible."

The food:
  • my daily food intake is based on 1200 calories a day. 
  • 3 main meals and 2 snacks.
  • No carbs at dinner
  • And finish eating by 6pm...no exceptions
"If you go to bed a little bit hungry, you know you've done the right thing"
The exercise:

  • I did 2 PT sessions per week with Elizabeth, but that was for toning and not weight loss. She gets into your head and gives the best advice about diet and lifestyle changes...that's where the weight loss comes in.
  • I get on the treadmill and walk/run for 1 hour ever day (when I'm being a good girl). This speeds up the weight loss incredibly and improves your cardio fitness. If you want to know how to choose a good treadmill for your needs, you can read about that here. *Make sure you get a doctor's check up before jumping on this beast, or before starting any weight loss journey!!

What I eat on a typical day: (Mr 3P eats pretty much what I eat too, but he'll have a larger portion)

Now, I love to cook from scratch, but I'm trying to make this weight loss as easy and convenient and simple as possible, so a lot of this food (still healthy) is straight from the cupboard or freezer. It's a short term thing to get the weight off, while still eating healthy meals. I'll get into cooking other meals in later posts.


Breakfast:

Coffee



Mr3P likes the BSC Hydroxy Burn Pro

or

1 sachet of porridge made with water and a splash of skin milk. I mainly use the Oats sensations from Aldi, but you could use any brand. The sachets make it easy to measure and stay on track.

Snack: 1 piece of fruit...I usually have an apple (a BIG one)

Lunch:

I usually make a wrap with flavoured tuna, a little bit a cheese and some sweet chilli sauce. Or my pizza wrap (recipe here).

Snack: a small tub of yoghurt and a coffee.


Dinner:

Meat, chicken or fish with steamed veggies and sweet chilli sauce. I love the Salmon portions as they are super easy and taste fantastic...I get mine from Aldi (I shop there a lot...lol), but I've seen similar in the Coles and Woolies. You could but it fresh too, but I need the convenience of frozen or I'll stuff up. I would eat that every night, but I feel I need to have a bit of red meat now and then.


Finish eating by 6pm. 

I drink water with all of my meals, but I've always done that.

I like to have a Coke Zero after dinner to curb any sugar cravings I might have. But make it only one per day...you don't want to start any new addictions, do you?

So that's it...simple eh? 

When I follow this diet I ALWAYS lose at least 1 kilo per week...ALWAYS. 
And that's even when I didn't exercise due to a "bowling incident". 

Now I'm off to have my porridge..
till next time.


Disclaimer

The owner of this personal blog is not a registered dietitian nor a medial practitioner and her advice should not be taken in place of your own personal health care provider. All material posted on this blog is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.





53 comments:

  1. I am so proud of you, you look amazing and are a true inspiration, well done :)
    Love Tash

    ReplyDelete
  2. Oh Marnie! You look fantastic! Congratulations. Thanks so much for putting it out there. I've been following your journey. It always amazes me how you get to do all that and paint and look after your family. I've been on my own journey since April but, other than feeling a little more fit, haven't lost many kilos but my PT isn't very good. I'm looking forward to getting back to it next week, after school holidays have finished and I'm hopefully feeling a bit better after this cold. Well done Marnie. You're such an inspiration!

    Anne xx

    ReplyDelete
    Replies
    1. Thank you Anne. I hope you're feeling better. Yours go back a week before my lot and i know what you're saying.....it's a lot harder when they're on holidays...so much temptation. I know you'll achieve your goals.
      xx Marnie

      Delete
  3. You are looking fabulous! Keep up the good work!

    ReplyDelete
  4. Fantastic Marnie! I have put on a lot of weight lately but earlier in the year I did well using the Michelle Bridges 'Losing the Last 5 Kilos' book. I borrowed it from the library, but this morning I did some online shopping and bought the book so I can really get stuck into it. Winter is hard - comfort food beckons!

    ReplyDelete
    Replies
    1. Thanks Roslyn. I have one of her books...I haven't made anything from it yet, but they look delicious.
      It was so nice to meet you the other night....looking forward to the next meet up.
      xx Marnie

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  6. Thanks Andrew, best of luck with your goals too.
    xx Marnie

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  7. What an achievement!! A few years ago I lost 10kg using a food diary and doing regular exercise - I remember the commitment it took so I'm impressed with your efforts :) xo

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  8. Bookmarked! It's great that you have found what works for you. I am so lazy and I work in a job where I get a 15 minute break every hour and free food so it is VERY hard to stop myself from eating all the time. I think what I need to start with is a bit of exercise and self discipline. I like how youve cut carbs from dinner instead of trying to cut them out all day.
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  9. Sounds like some great perks at your job! That would be very hard to resist, but you're right, self discipline is the key. losing the carbs at night was not hard. If I made pasta for the family, I would have the sauce over rocket or steamed veggies and really didn't miss the pasta. Thanks for visiting...I'll update the weight loss post again soon.
    x Marnie

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  10. Congratulations! I can't wait to see more updates too! My hardest thing is not eating after a certain time. Last night my husband was eating a bowl of ice cream at 10 pm and I was like seriously? Thanks for sharing at Mom On Timeout!

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