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 growing 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.
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 getting overwhelmed.’
Julia swapped out sugary treats for a high protein diet comprising 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 and got tempted to eat unhealthily,’ she said.
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.
‘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 around 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 as a way to let her still enjoy something sweet.
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 bootcamp 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
‘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
Is it possible to lose 10kg in 6 months? ›
It's possible, but unlikely. Research shows if we reduce our kilojoule intake by small amounts, our bodies don't even notice. There's no mechanism in our body which tries to make up for this small reduction, and over time we'll lose weight. And most importantly, our minds don't object because we don't feel deprived.
Why is it hard to lose weight mother? ›It's physiological. By nature, women tend to have a lower metabolic rate than men. This means your body uses fewer calories (units of energy) to fuel normal body functions like breathing, thinking, and circulating your blood. The leftover calories are stored as fat.
Can Apple cider vinegar help you lose weight? ›Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.
At what age is losing weight so hard? ›As we reach our 30's, our bodies usually need less energy, meaning we may not be able to eat the way we did in our 20's. Then, as you move past 40 and head to middle age, changes in muscle, hormones and metabolism all make it harder to stay trim. But it's not a lost cause.
Why is it so hard for a 50 year old woman to lose weight? ›Why do women over 50 have a slower metabolism? As we age, we lose lean muscle mass, which slows our metabolism. We also tend to decrease our activity and burn fewer calories, which leads to weight gain.
Does lemon water help you lose weight? ›Lemon water can promote fullness, support hydration, boost metabolism and increase weight loss. However, lemon water is no better than regular water when it comes to losing fat. That being said, it is tasty, easy to make and can be used as a low-calorie replacement for higher-calorie beverages.
Can apple cider get rid of belly fat? ›According to this study, adding 1 or 2 tbsp of apple cider vinegar to your diet may help you lose weight. It may also reduce your body fat percentage, help you lose belly fat, and decrease your blood triglycerides.
What happens if I drink apple cider vinegar every morning? ›Taking a shot of apple cider vinegar in the morning on an empty stomach is one practice that many wellness gurus claim helps you lose weight, reduce hunger, and remove toxins from your system.
How much should I walk daily to lose 10kg? ›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.
Is losing 10kg in a month realistic? ›Most people want to lose weight quickly. However, 10 kilos in two weeks difficult to achieve, even on the Atkins diet, this is not a healthy way to lose weight. 10 kilos in two months is more realistic.
Does cinnamon help you lose weight? ›
Aside from diabetes, cinnamon has shown promise in promoting weight loss. Cinnamon is high in fiber. The spice can therefore help reduce food cravings by promoting a feeling of satiety and fullness. Cinnamon can boost metabolism, since the body uses more energy to process the spice than it does for other foods.
At what age do females gain the most weight? ›They found that, during their 20s and 30s, more than half of participants gained at least 5% of their body weight while over a third gained 10%. On average, adults gained 17.6 pounds during their 20s and 30s and 14.3 pounds during their 30s and 40s.
Does losing weight make you look younger or older? ›How much younger? Twin studies revealed that a person who has a BMI 4 points higher can look 2-4 years younger. The reason is that the face naturally loses fat as we get older. Features such as full lips and round cheeks are associated with youth.
What happens to your body at age 70? ›Your Bones, Joints, and Muscles
Your muscles get weaker, and the tendons -- which connect muscles to your skeleton -- get stiffer. This will decrease your strength and flexibility. In your 70s, you might lose an inch or two off your height as disks in your back flatten.
1. Spinach And Other Leafy Greens. Spinach and other leafy green vegetables like kale, lettuce, etc. are great for burning belly fat and are very nutritious as well.
Why losing weight makes you look older? ›When you lose weight, it's common to develop a hollow area under the eyes, and for your skin to become wrinkly, saggy, and dehydrated. The good news, though, is that sagging, wrinkling, and dullness can be avoided with the right nutrition and skincare.
Can caffeine pills make you lose weight? ›Caffeine pills will not prove a magic bullet for weight loss. In his latest “Healthy Skeptic” column in the Los Angeles Times, reporter Chris Woolston takes on the oft-cited assertion that caffeine can help people lose weight.
How much water should I drink to lose weight? ›Drinking at least 64 ounces (eight cups) of water every day may help with weight loss. Downing liquid is not the only way to meet this goal. About 20 percent of your hydration needs can be met through your diet, says Caroline Susie, RDN, a national spokesperson for the Academy of Nutrition and Dietetics.
Does drinking water help you lose weight? ›Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.
How can I hide my belly overhang? ›Use support bands or clothing.
Using a support band or clothing designed to support the abdominal area can help conceal an apron belly. It can also help prevent additional skin sagging and alleviate back problems from carrying extra weight in the front of the body.
Can you get rid of belly overhang without surgery? ›
Cutting down your calories is an effective way of dealing with belly fat. You can reduce the number of calories you eat every day by about five hundred calories (2). This will help you lose general body fat as well as belly fat. Being active is also essential in the fight against stomach overhang.
How long should it take me to lose 10kg? ›Following these guidelines, the ideal will be to lose weekly between 0.5 and 1 kg of fatty tissue. Therefore, to lose 10 kilos of fat and improve the body composition will be necessary to spend about approximately 3 months working to achieve it. Although this is an estimate.
How long will it take to reduce 10 kgs? ›Most people want to lose weight quickly. However, 10 kilos in two weeks difficult to achieve, even on the Atkins diet, this is not a healthy way to lose weight. 10 kilos in two months is more realistic.
How much weight can you safely lose in 6 months? ›Weight loss should be about 1 to 2 pounds per week for a period of 6 months, with the subsequent strategy based on the amount of weight lost. Low-calorie diets (LCD) for weight loss in overweight and obese persons. Reducing fat as part of an LCD is a practical way to reduce calories.
How much weight can a person lose in 6 months? ›The Centers for Disease Control and Prevention recommends a gradual, steady, sustainable, and realistic weight loss of 1 to 2 pounds a week (10). So, is it possible to lose 50 lbs in 6 months? Yes. Assuming there are 25 weeks in half a year, you can lose between 25-50 pounds healthily.
What can I do to lose 10kg in a week? ›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.
Generally to lose 1 to 2 pounds a week, you need to burn 500 to 1,000 calories more than you consume each day, through a lower calorie diet and regular physical activity. Depending on your weight, 5% of your current weight may be a realistic goal, at least for an initial goal.
Is 100 pounds overweight? ›Severe obesity is typically defined as being 100 pounds or more over ideal body weight or having a body mass index (BMI) over 40.
How fast can I lose 100 pounds? ›How fast can you lose 100 pounds safely? It's important to note that losing 100 pounds will likely take at least 6 months to a year or longer. Most experts recommend a slow but steady rate of weight loss — such as 1–2 pounds (0.5–1 kg) of fat loss, or around 1% of your body weight, per week (43).
How fast can I lose 50 pounds? ›You will need to cut 3,500 calories from your diet to lose one pound of fat – so cutting back 1,000 calories a day will equal two pounds of weight loss per week. At a weight loss of two pounds per week, you will lose 50 pounds in 25 weeks, or a little less than six months.
How fast can I lose 80 pounds? ›
Specialists state that the healthy weight loss pace is 1-2 pounds (0.45-1 kg) per week (2). Based on that information, you can calculate that to lose 80 pounds healthily, you will need approximately 10 months.
How to lose 50 pounds in a month? ›To do this, you should reduce your daily calorie intake by 500 to 700 calories, as well as engage in appropriate exercise to burn calories. If you have 30 days to attain your target, you will need to cut or burn 1,750 calories per day.