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.’
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.How to lose 10kg in six 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.
All meals are family friendly. There are over 4,500 recipes for you to access. Mums can lose 4-6 kg* each month.How can I lose weight as a mom? ›
- Track your meals. Use your phone to its full capacity by downloading the WW app. ...
- Improve your eating habits. ...
- Make a shopping list. ...
- Start your day the right way. ...
- Keep a supply of healthy snacks on hand. ...
- Avoid sugary snacks. ...
- The freezer is your friend. ...
- Eat as a family.
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.How to lose 10 kg in 1 month? ›
- Try cardio for weight loss. ...
- Eat fewer refined carbs. ...
- Start counting calories. ...
- Choose better beverages. ...
- Eat slowly. ...
- Add fiber to your diet. ...
- Eat a high protein breakfast. ...
- Get enough sleep every night.