A mum-of-two has revealed the simple methods she used to lose 10.3kg and 10.1 per cent body fat in just nine months - and how you can too.
Julia Meadows, 38, from Melbourne, wasbattling depression and a lack of self-confidence when she decided to take charge of her body and change it by tackling her sweet tooth.
Just nine months after starting the weight loss program the Healthy Mummy, she had lost 10.3kg, taking her from 65.5kg to 55.2kg.
The mum-of-two has also lost 39cm from her body, and managed to keep the weight off.
A mum-of-two has revealed the simple methods she used to lose 10.3kg and 10.1 per cent body fat in just nine months - and how you can too (Julia Meadows pictured before and after)
Julia Meadows, 38, from Melbourne, was battling depression and a lack of self-confidence when she decided to take charge of her body and change it (pictured before and after)
When it came to shedding the kilos, Julia said the first thing she did was calculate her BMR or basal metabolic rate.
Julia Meadows' typical day on a plate
* BREAKFAST: Smoothie with berries, bananas and oats.
* MID MORNING: Greek yoghurt with fruit and a cup of tea.
* LUNCH: Leftovers or something like chicken and salad.
* SNACK: Boiled eggs, nuts or rice crackers with peanut butter.
* DINNER:Mexican lasagne or one pot Bolognese.
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The basal metabolic rate is the number of calories your body needs to accomplish its most basic (basal) life-sustaining functions.
'Once I knew how many calories I should eat every day, I then added exercises to it,' Julia wrote on Facebook.
'I always take it one day at a time to avoid becoming overwhelmed.'
Julia swapped sugary treats for a high-protein diet of boiled eggs, chicken and salad, Greek yoghurt, nuts and Mexican lasagne.
'I also embraced meal prep and repeated several meals so I was never without a healthy meal on hand that would see me tempted to eat unhealthily,' she said.
A typical day on Julia's plate sees starts with a breakfast smoothie with berries, bananas and oats, with a snack of a cup of tea and some Greek yoghurt with fruit mid-morning.
'Lunch is leftovers from the night before - so something like chicken and a salad,' Julia said.
Then mid-afternoon, she enjoys either some boiled eggs, nuts or rice crackers with peanut butter, before having a Mexican lasagne or one pot Bolognese for dinner - some of her favourite foods.
'I also drink about three litres of water a day and it has made my skin appear much healthier and smoother,' she said.
Unhealthy desserts and ice cream have been replaced with fruit and natural yoghurt so she can still enjoy somethingsweet.
Just nine months after starting the weight loss program the Healthy Mummy , she had lost 10.3kg, taking her from 65.5kg to 55.2kg (pictured before and after)
A typical day on the mum's plate sees Julia enjoy a smoothie with berries, bananas and oats for breakfast, before she snacks on a cup of tea and some Greek yoghurt with fruit mid-morning (pictured before and after)
Alongside eating healthily '90 per cent of the time', Julia said she exercises almost daily - and does a combination of HIIT (high intensity interval training) and weights.
'I did three HIIT workouts a week [when I was doing the challenge] and it has helped me a lot with losing weight and toning up,' Julia said.
'I also did a lot of running. I joined my local running group and ran two half marathons this year so far.'
Julia landed on Australia's leading weight loss program The Healthy Mummy after browsing their thousands of body transformations.
'I had seen some great transformations on there so I signed up to a local running group and a boot-camp and started following the meal plans on the Healthy Mummy website,' Julia told FEMAIL.
'It was intimidating signing up to the bootcamp because I was already in a negative mindset and because I hadn't done exercise I was worried that I was too unfit and would hold people back.'
But Julia pushed past her fears and began noticing a change in her body within three weeks of doing bootcamp and eating differently.
'I saw results really quickly. About three months in I started shopping for clothes and I could see and feel the difference,' she said.
ulia tightened her muscles through strength training - which incorporates key compound lifts into a workout using heavy weights (pictured before and after)
As well as HIIT and cardio exercises, Julia tightened her muscles through strength training - which incorporates key compound lifts into a workout using heavy weights.
The lifts that proved to be effective for toning her bum included squats, lunges and step-ups that were done at home.
It's ideal to train the lower body at least two times a week and increase the weight over time to build muscle.
Julia said one of the most helpful things when it comes to losing weight is taking progress pictures as you lose the weight (pictured before and after)
Speaking about her tipsfor others who want to start a weight loss journey, Julia told The Healthy Mummy that one of the things that helped her most was taking progress pictures as she lost weight.
'I'm glad I took before and after photos, because even if the scales aren't moving I can still see process and know that I'm moving in the right direction,' she told the publication.
'I had to learn that scales don't always tell the truth and now I'd rather go by my progress pictures to reflect on my achievements.'
Julia also said you should have a motivation board up somewhere in your house, so that you know what your goals are and just how far you've come.
'A big one for me is changing up my workout routine regularly so I stay motivated,' she said.
'It doesn't always have to be a walk, run or a gym. Jumping on the trampoline, having a dance off with your kids or running around the play centre with your kids is a great way of staying active - plus, it's also lots of fun.'
Julia aims for a mixture of strength and cardio with her workouts, alternating walks and runs with compound movements like step-ups, squats and lunges.
She also keeps moving throughout the day, by squatting and lunging around the house while doing chores and looking after her kids.
The three things that have kept Julia on track
1. Remember why you started in the first place: Julia keeps a motivation board hanging up in her kitchen, which gives her a daily reminder of why she started and how far she has come already.
2. Get moving: She now swears by daily exercise, not only for fat loss but to keep her mental health strong too. She loves doing the 28 Day Challenges with the Healthy Mummy, which provide daily, easy-to-do exercises that you can do at home.
3. Get support: Finally, Julia said it's great to have the support around you to keep you committed and motivated. Work out with either your partner or friend, as you're more likely to stay on track.
Source: The Healthy Mummy
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'Any progress is amazing and never get discouraged if your scales aren't moving because it doesn't mean you are not achieving,' Julia (pictured before and after) said
Now, Julia urges women to stop comparing themselves and focus on their own journeys.
'Any progress is amazing and never get discouraged if your scales aren't moving because it doesn't mean you are not achieving,' she told FEMAIL.
'Us mums are so much more capable than we think and if I can do it I promise you that you can do it too.
'Go for it, it will change your life.'
FAQs
How can I lose 10 kg in 2 months? ›
- Tip 1: Avoid carbohydrate-rich products. Avoid buying carbohydrate-rich foods so you're not tempted to eat them. ...
- Tip 2: Prepare your own meals. Prepare your own food ensures that you can make the right choices. ...
- Tip 3: Eat more protein and fat.
As a general rule of thumb, you will need at least 3-4 weeks to drop 3-5kg and up to three months to lose 10kg. This means that focusing on your diet and exercise goals for a couple of weeks without distraction and excess calories will go a long way at getting your weight loss efforts off to the right start.
How can I lose 10 kg fast? ›- Drink enough and right water. ...
- Adjust the protein content of each serving. ...
- Limit the amount of carbs in the body. ...
- Do exercises to burn fat. ...
- Add more fiber in each meal. ...
- Create a scientific sleep schedule.
It is unhealthy to lose 10kgs in a month; for it, you will have to starve yourself and once you start eating again, you will gain more weight than you lost, said Dehra. How many hours does one need to workout to lose weight? An hour of workout most days is more than enough.
Is it possible to lose 10kg in a months? ›But consistency is important while trying to lose weight. With the diet plan drawn up below, you can lose up to 10 kg in about a month, provided you follow it strictly and perform at least 30 minutes of exercise every day.
How to lose 10kg in 6 months? ›- Walking 10,000 steps daily.
- Start tracking food.
- Introduce healthier food-choices: increase natural food, and decrease processed food.
- Plan meals for work.
- Slow down his eating.
- Curb cravings.
- Gradually introduce cardiac exercise.
- Eat more mindfully.
- 2 Eat small meals. ...
- 3 Eat your meals the "western" way. ...
- 4 Reduce the grain in your diet. ...
- 5 Understand what you're eating. ...
- 6 Add more "raw" food to your diet. ...
- 7 Make 30 minutes of exercise nonnegotiable. ...
- 8 Use a small plate. ...
- 9 Eat dinner by 8pm every night.
How much should I walk to lose 10 kg? 30 minutes a day of brisk walking or power walking 5 days a week can help you reduce up to 10 kgs.
What happens to your body when you lose 10kg? ›If you lose 10kg of fat, precisely 8.4kg comes out through your lungs and the remaining 1.6kg turns into water. In other words, nearly all the weight we lose is exhaled. This surprises just about everyone, but actually, almost everything we eat comes back out via the lungs.
How to lose 10 kg in 4 months? ›My dinner: Idli/Dosa/ Moongdaal chilla/ Vegetable khichdi or brown bread sandwich. I try and eat a lot of fibre-packed vegetables for dinner every night. Pre-workout meal: A shot of black coffee with 10 almonds and raisins. Post-workout meal: I had my breakfast post-workout which was healthy and nutritious...
What to eat to lose weight? ›
- Beans. Inexpensive, filling, and versatile, beans are a great source of protein. ...
- Soup. Start a meal with a cup of soup, and you may end up eating less. ...
- Dark Chocolate. Want to enjoy chocolate between meals? ...
- Pureed Vegetables. ...
- Yogurt with berries. ...
- Nuts. ...
- Apples. ...
- Yogurt.
Avoid processed junk food, eat whole foods
So, during the entire week, stick to single ingredient whole foods to help you lose weight quickly. And stay away from foods that are processed or packaged. Remember, lean proteins and low-carb veggies are your go-to foods during the diet.
- Skip “white” carbohydrates: bread, rice, cereal, potatoes, pasta, and grains. ...
- Eat the same few meals over and over again: mix and match but use only a few items (more below)
- Don't drink calories: a glass or two of dry red wine per night is fine.
You can safely lose up to 10 pounds in just a month. While this will not be easy, it is doable if you commit. According to the 2015-2020 Dietary Guidelines for Americans, in order to lose body weight, people may need to reduce the number of calories they consume and increase their physical activity.
How can I lose 10kg in a week without exercise? ›- Chew Thoroughly and Slow Down. ...
- Use Smaller Plates for Unhealthy Foods. ...
- Eat Plenty of Protein. ...
- Store Unhealthy Foods out of Sight. ...
- Eat Fiber-Rich Foods. ...
- Drink Water Regularly. ...
- Serve Yourself Smaller Portions. ...
- Eat Without Electronic Distractions.
- Stick to losing 1-2 kilograms per week.
- Never starve yourself. Stay satiated.
- Combine cardio and resistance exercises.
- Monitor your activities.
- Eat plenty of lean proteins and vegetables.
- Reduce daily calorie intake by 500 calories.
- Cut The Junk.
- Drink only water.
Call your provider if: You or a family member loses more weight than is considered healthy for their age and height. You have lost more than 10 pounds (4.5 kilograms) or 5% of your normal body weight over 6 to 12 months or less, and you do not know the reason.
How many months does it take to lose 10 pounds? ›We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10 pounds in five weeks. However, a more realistic timeline is 10 to 24 weeks, since most people don't have hours to devote to walking every day.
Can you lose 10 of your body weight in a month? ›Losing 10 pounds in a month is a very realistic goal. In fact, most dietitians will recommend that you make this your weight loss goal, because it allows you to lose weight at a healthy pace.
How to lose 10 kg in 7 months? ›Try cutting 500 calories from your daily food intake when you first start out. If a month or two in you start plateauing for two weeks or more, you might need to cut another 100 calories, says Matheny. Still, it's important to make sure you never get below 1,200 calories per day.
How to lose 10kg in 12 weeks? ›
- Watch your portion control. ...
- Move more. ...
- Ditch processed foods. ...
- Include metabolism-boosting foods in your diet. ...
- Get support. ...
- Meal prep. ...
- Stay focused. ...
- Increase protein and fibre.
- Try Lemon Juice or Lemon Water. First, you can try to drink lemon juice in the morning. ...
- Eat Dinner Earlier. Try to eat dinner very early – a good aim is before 7pm, and then eating nothing after that point. ...
- Get Plenty Of Rest. ...
- Eat Healthier. ...
- Don't Skip Meals. ...
- Avoid Excess Salt. ...
- Exercise.
A safe, healthy, and realistic goal is to lose 0.5-to-1% of your body weight per week, which is around 1-to-2 pounds of weight loss per week for most people. In other words, you can expect to lose 12-to-24 pounds in a 3-month period.
How many calories should I burn to lose 10 kgs in 3 months? ›Dr Hall's research shows losing 10kg in 20 weeks without any extra exercise requires a daily deficit of a meagre 656 calories.
How many steps a day to lose 10kg in month? ›If you're trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day.
How long should I walk to lose 10 pounds a month? ›Lose 10 Pounds with the No-Deprivation Diet
For maximum fat burn, aim for 30 minutes at power-walk intensity three days a week (see the walking plan on the next page). That time can be completed all at once, or you can break it up into spurts with recovery strides (stroll or brisk walk) in between.
You can estimate about 3,300-3,500 steps as a good proxy for 30 minutes walking.
What happens to your body when you lose 10 pounds? ›A 5 to 10 percent weight loss can: Decrease hypertension, both systolic and diastolic, by 5mmHg — reducing the risk of heart disease and stroke. Improve good cholesterol (HDL) by about 5 points, also lowering the risk of heart disease. Lower triglycerides significantly, around 40mg/dL.
What does losing 10 of your body weight mean? ›Losing 10 percent of your body weight is impactful: Losing at least 10% of your body weight is clinically-significant. It can lower several risk factors for cardiovascular disease including high blood pressure, high cholesterol, and diabetes.
Is losing 10kg in a year a lot? ›Though losing or gaining only a few kilos throughout the year is normal, but according to many studies, if you lose more than 5 per cent of your body weight in less than six months with no change in your diet and without any physical activity, it's time to see a doctor.
How to lose 10 pounds in 2 months? ›
But if you're on a mission to lose 10 pounds in two months, you're going to achieve half of that through diet — so you need to trim about 500 calories daily. Log everything you eat and drink to give you an objective measure of how close you are to hitting your calorie goal for each day.
Is 10 kg weight loss noticeable? ›For every 1kg of bodyweight you lose, you take 4kg of load off each of your knees. Think about how much you walk a day and what difference this makes! If you lose 10kg, that's 40kg of load per knee you're taking away per step.
How many steps to lose 10 kg? ›If you're trying to lose weight or lose body fat, aim for 10,000 to 12,500+ steps a day.
Is it OK to lose 10kg in 6 months? ›Call your provider if: You or a family member loses more weight than is considered healthy for their age and height. You have lost more than 10 pounds (4.5 kilograms) or 5% of your normal body weight over 6 to 12 months or less, and you do not know the reason.
How to lose 10 kilos in 6 months? ›- Walking 10,000 steps daily.
- Start tracking food.
- Introduce healthier food-choices: increase natural food, and decrease processed food.
- Plan meals for work.
- Slow down his eating.
- Curb cravings.
- Gradually introduce cardiac exercise.
- Eat more mindfully.
If you lose 10kg of fat, precisely 8.4kg comes out through your lungs and the remaining 1.6kg turns into water. In other words, nearly all the weight we lose is exhaled. This surprises just about everyone, but actually, almost everything we eat comes back out via the lungs.
Is losing 10 pounds a big difference? ›Losing just a few pounds makes a big difference. Five percent of your body weight -- 10 pounds for a 200-pound person -- can improve all kinds of health problems, and make you feel better, too. Talk to your doctor about whether it might help you.
Is losing 10 pounds healthy? ›Fast weight loss, such as losing 10 pounds in a week, is possible — but it's usually not worth it. In fact, it could be detrimental to your physical and mental health. In reality, plans and programs that promise rapid weight loss or extreme results are best avoided.