Transformation of the Day: Dyney lost 62 pounds. Her story is powerful proof that maintaining a calorie deficit and practicing intermittent fasting can be a very effective combination. She has learned to listen to her body and how to eat well without depriving herself.
I started my weight loss journey on October 1st, 2020, at 456 pounds. I was definitely ashamed that I let myself get to that size. I couldn’t leave the house because I would have extreme back pain. I also couldn’t take five steps without losing my breath. I knew that I needed to take over my life and change my way of eating. I started intermittent fasting and eating only 1200 calories a day. By doing this, I’ve lost 62 pounds so far!
I’m looking for friends who can help me through this journey and people who would love to encourage one another because there are days where I get down on myself. Please feel free to follow me and share positivity as I continue my journey.
Is weight loss surgery part of your journey? No. I would love to, but I’m not focused on surgery right now. I want to see if I can do this on my own.
What is your fasting schedule? I do intermittent fasting for 16 hours, but some days are longer if I’m cleaning.
What are some of the healthy foods you eat on a regular basis? I love grapes and apples with Greek yogurt. I currently stick to a 1200-1500 calories a day. I still enjoy food and haven’t cut out too much. As long as I’m in a calorie deficit, I’ll enjoy fast food once in a while. I never want to deprive myself of my favorite foods.
What did your workout routine consist of? How often did you work out? I love walking at the park (I just started in March), maybe two times a week. However, working out has not been a significant factor in my journey.
What is your current weight? 394 pounds.
What is your height? 5”5
What is the biggest lesson you’ve learned so far? You must listen to your body. Read the room after you eat. Your body literally tells you what it loves. I was dehydrated and never knew it because I was putting so many unhealthy things in my body, and that clouded my thinking.
I listen to what my body tells me after I eat now. For example: If it’s too much sodium, my body signals that it hates that by giving me headaches, Lol.
What advice would you like to share with women who want to lose weight? To never, NEVER stress about what the scale says. When you think you’re not losing weight, trust me, your body is making changes that the scale can’t display.
How To Control Carbs And Lose Weight During Navratri
Winters get over and most of realize, that we have put on a lot of weight. Then comes Navratri and we decide to make amends. Most of the Hindus get ready to fast for these nine days of Navratri, not only for religious reasons but also for losing a few kilos of weight. The irony is that most of us find after the nine days festival that in place of losing weight we have gained a few kilos more. Aah!! What a terrible feeling it is. Weight gain becomes a trap and we feel that we can never come out of it. We fret about our weight but have we ever thought that how many carbohydrates we have consumed during these nine days daily and all in the name of having Special Navratri Vrat foods?
Lose Weight During Navratri
Ditch the Carbohydrates with simple hacks
Let’s see what all do we eat during Navratri fasting and get ready to be fat, like real FAT.
Come Navratri and the humble potato becomes the king of the market. It is the most commonly used food during fasting. Do you know a medium-sized potato is around 100 kcal, and then we have how many potatoes in a day…. Let’s recollect…. Aaloo Bhartha, Aaloo kachori, Aaloo halwa, Aaloo Sago, Aaloo Tamatar Sabzi, and yes not to forget that spicy Aaloo Ka Raita. The list is unending. Then we fry potatoes for snacks in between calling it “Falaahar”. Seriously!! why are you committing suicide?
Have sautéd vegetables and cucumber raita instead of potatoes in everything. Why not have Pumpkin or Lauki which are low-carb vegetables.
This staple during Navratri fast is just simple and pure carbohydrates. A 50 gm serving of it means 175 kcal. Sago is a high glycemic index food that must be avoided at any cost despite the fact that most of us wait for Navratri to enjoy Sabudana khichdi and sago vada.
If you must have sago then add a bit of soaked sago in diluted milk to make Kheer with stevia or add a spoonful of semi-cooked Saabudana to diluted curd to make Sago Raita.
High in Carbohydrates but otherwise a good source of protein, Amaranth makes an excellent cereal option that can be consumed during Navratri. It is rich in protein, fiber, and various minerals and vitamins. But please avoid adding sugar and Gur to make Chaulai laddoo.
Make Amaranth kheer or add vegetables to make like Dalia or Upma out of it.
Sweet potatoes though are high in carbohydrates but low in glycemic index. It is also rich in fiber and vitamin A. One large sweet potato provides 162 kcal. Avoid making Shakarkandi halwa, to control carbs as well as calories.
Add a few cubes to your salads or fruit chaat. It will boost your energy well and keep you going for all the Navratri days.
Kuttu (Buckwheat) floor
Kuttu ka atta, the favorite of fasting people is 75% carb and 25% high-quality protein. It is also a good source of fiber, magnesium, iron, vitamin B, and calcium. But a rider here is, it is good food only if you keep it fat-free.
Rather than eating fried Kuttu puris, Kachories or Pakoras, make Kuttu Cheela or Chapatti with added spinach.
100g of Samak or swank rice provides 170 calories with a lot of carbohydrates. Better be had in low quantity.
Use Samak rice as a vegetable Upma, Dalia, Idli, Dosa, or Pulao with extra vegetables to keep the carb content low and fiber high. Make kheer without sugar and either add stevia or a few almonds, dates, and raisins to add that much-needed sweetness. You can add some Samak with Kuttu flour to make roti.
So these are some commonly used carb-laden foods during Navratri fast. Eat them but use your wisdom and remember never ever mix up Carbohydrates with Fats. If you do that then you are guilty of a suicidal attempt, no seriously, overuse of carbs kill you.
Stay healthy and stay alive.
Do you think you can control carbs and lose weight during Navratri?
In the last month alone, focusing on weight training and also cardio circuit training, she has lost 4 kilos and lost 3 cms off her waist, 6 cms off her thighs and bust and over 2 cms off her arms!
Way to go Dominique!
Dominique East is a 26 year old mum from Macky Qlds with three young children aged 4,3 and 1 year.
Dominique admits that she was in denial about her health and being overweight until she saw a photo of herself in a red lacey dress with her husband while they were on holiday four years ago. She knew she needed to change her lifestyle and health.
It was this photo that changed everything
“It was the eye opening moment I needed to see how overweight and unhealthy I was so I am forever grateful for this photo.”
“I lost an amazing 12kgs after having my first baby before falling pregnant with baby #2. After baby number 2 in late 2017, I lost 27kgs and countless cms off my whole body within 7 months of using the healthy mummy.
I have been using the healthy mummy program through my whole third pregnancy and also after I gave birth to baby #3 in 2019. So far since baby #3 I have lost 20kgs with a goal to lose another 5-6kgs of fat and gain that in muscle to tone.”
Last months results
In the last four weeks, Dominque has stepped up her exercises in a bid to improve her muscle tone. She has also focused on her nutrition following the Healthy Mummy meal plans strictly and has lost 4 kilos.
“I have seen a massive health change even in the last month alone. I have so much more energy to play with my kids and also I have noticed my endurance whilst working out has increased. I also love how I don’t feel bloated or struggle with indigestion as much as I did before focusing on my health and nutrition.
I am seeing so many physical changes from my waist slimming, my stomach isn’t as bloated, my back is slimming down and also my arms are toning. I mentally feel great each day and also feel like I want to exercise each day which is something I never used to even consider.”
Healthy Mummy Smoothies
Dominique also uses Healthy Mummy Smoothies and protein powder to help with her weight loss goals.
“I’m a plain kind of girl so my favourite will always be vanilla. You can do so much with the vanilla shake powder from baking and also amazing smoothie combos. My favourite is putting banana and blueberries in with the vanilla smoothie mix with honey and oats or chia seeds.”
Dominique’s day on a plate
While admitting that her daily plate changes each day because she loves the variety of food in the app, she does has her favourites.
Breakfast: Blueberry/ banana smoothie
Lunch: Either salad wrap or veggie stir fry
Dinner:My all-time favourite meal would have to be the Beef Stroganoff, I slow cook the recipe so it’s amazing!! And the whole house loves it.
Snacks – I am a snack girl I snack all day!! I love the protein peanut butter bars, choc chip muffins, weetbix slice or simply dark chocolate. I am a sweets lover so I have not given up my sweets I have just made them better choices. So chocolate is dark chocolate, muffins are wholemeal and made with no artificial sugars etc
Favourite App Workouts
“My favourite app workout would be Intense HIIT because I love a high-intensity workout to get the heart pumping and sweat pouring.”
Dominiques Three Tips for success
1. Dedication. Be dedicated to yourself and always remember to put your choices for yourself first. 2. If you love sweets – get rid of the artificial sugars and sweets in your home and replace them with natural sugars or coconut sugar. Make sure you prep sweet snacks each week to grab when you want that sweet snack. This will allow you to avoid binge eating the wrong foods. If you love chocolate I recommend the chocolate slice or choc chop banana bread. 3. Food prep – it’s a must for me. If I don’t meal prep my snacks and at least lunches for the beginning of each week I will find myself wanting to eat my children’s food or binge eat. By having dedicated meals for myself it helped me stay on track.
Dominqiue has some great advice for others trying to lose weight.
“It’s a journey, not a race. Don’t compare your health and weight loss journey to anyone! Everyone loses weight differently and also in different places differently. I found when I started in 2016 I would compare my journey to everyone and it would sabotage my motivation. Take each day one step at a time and remember every good choice you make is one step closer to your goals.”
Are you ready to kick-start your weight loss?
Want to shift your weight but feel like you have NO TIME in your day to exercise and eat healthily?
Michelle Waters and her husband Tom have fully embraced, as a couple, a new healthier way of living by signing up to the 28 Day Weight Loss Challenge.
In fact, the Sydney-based couple have lost 19kg between them in three months! How incredible is that?!
Here’s how they did it…
Couple lose 19kg between them in THREE months
Mum-of-two Michelle reveals shed was “fed up feeling like I was always the biggest person in the room” and not being able to run after her son.
In just three months, she’s been able to lose 8kg. Meanwhile, her hubby Tom says he didn’t like his stomach and wanted to lose weight as well so he began drinking The Healthy Man Smoothies. He’s now lost 11kg.
What’s more, the pair have also noticed some huge health benefits.
“I am able to move around with greater ease my knees aren’t strained,” says Michelle. “I no longer have back pain and my menstrual cycle has returned from the increased veggie and whole foods.”
“As the weight comes off I feel happier, more alive,” adds Tom.
What a typical day looks like for Michelle
Breakfast: Healthy Mummy Smoothie with spinach and zucchini
Lunch: Whatever the current Challenge meal is. Favourites are the Prosciutto Pizza and Haloumi Wrap.
Dinner: Porcupine Meatballs or Sweet Potato Gnocchi or Chicken Chorizo Pasta
Snacks: Air Fryer Caramel Popcorn, Peanut Bubble Crunch and Lemon Raspberry Muffins
Workouts: The Challenge full body weights with Wendy
Advice Michelle and Tom have for those who want to get their partner on board
“I think doing it for yourself is important,” says Michelle. “But if you want to convince your partner, I would make extra lunches and snacks for them. If they like the food it would make sense they would probably be willing to go along with it.”
“Keep it simple and be consistent with what you do,” says Tom.
Are you ready to kick-start your weight loss?
Want to shift your weight but feel like you have NO TIME in your day to exercise and eat healthily?
Transformation of the Day: Kyra lost 105 pounds. Her journey began because she was concerned about her physical and mental health. She gradually improved her eating habits and walked for exercise. Over time, she figured out how to create her own meal plans and eat the foods she loves without overindulging.
What was your motivation? What inspired you to keep going, even when you wanted to give up? My motivation was my physical and mental health. Being overweight and unhealthy made it difficult to sleep sometimes.
I wanted to be free and live fearlessly, but I couldn’t because of my unhealthy habits, including eating heavy, fatty, and sugary foods and eating late. I was also staying up late and worrying about myself all the time. I had to make a change for my own peace of mind.
How did you change your eating habits? I began by slowly cutting out the things I could do without, such as soda and bread. I also ate smaller portions. I actually eat breakfast since it was always a struggle for me.
As I started to see improvements, I began to create little meal plans to follow each week. I needed something to follow that was tailored to me and only me. Doing this helped me realize I wanted to create my business, K Total Fitness.
What did your workout routine consist of? How often did you work out? Believe it or not, I began with the most simple exercise routine… WALKING. Walking is severely underestimated. The pounds just fell off because I wasn’t sitting and eating countless snacks and candy. I was moving my body and gaining alone time with myself.
What was your starting weight? What is your current weight? My starting weight is 280 pounds, and my current weight is 175 pounds.
What is your height? My height is 5’10”.
When did you start your journey? How long did your transformation take? I began my journey many times, as I’m sure many people have done. However, over the last 3 1/2 years, I’ve lost and maintained the weight and have never felt better. All in all, I’d say it took me a little over a year to drop 100 pounds safely.
Is weight loss surgery part of your journey? No, I’ve never had any type of weight loss surgery or any surgery done on my body.
What is the biggest lesson you’ve learned so far? I learned to Find My Balance. Yes, I know it is my slogan, but it’s true. Once I learned that I didn’t have to starve myself, work out like a maniac or stop because it’s all too much, I was fine. I took my time, made small changes. I enjoyed my cravings without overindulging in them.
What advice do you have for women who want to lose weight? DO WHAT WORKS FOR YOU. Many people get stuck on their life journey because they are too busy following the latest trends. Make the changes that work for you best and stick to them. Then go out and find someone doing it their way and encourage them.
This is the easiest recipe for all those who wish to begin their weight loss journey to get healthy. Some of you would have tried this recipe. It’s famous as “Besan Chilla”. It’s made of Gram Flour or Chickpea flour or Besan as you call it.
Besan has 38% protein and 20% carbs. In terms of protein and carb ratio, it’s way better than the rest of the flours. You can also try Besan waffles, read here.
This recipe just takes 5 minutes mixing and 5-10 minutes cooking time. We have shared a similar Mung Bean Pancakes recipe here.
Let’s get started to make…
Gram Flour(Besan) Pancake Recipe | High Protein Recipe India
1 medium onion
1 green chilly
1 cup besan – makes 4 pancakes
Pinch of red chili powder and salt
Method of Preparation
Chop Onion and Green Chilly.
Add them to Besan along with salt and red chilli powder.
Add water so that the consistency is such that it can easily be poured on the pan. A word of caution here, you have to mix besan properly since it forms lumps.
Heat the pan for 5 minutes and add few drops of oil. You can use a nonstick pan if you are not an expert in cooking. Use a spatula or a bowl to spread the mixture on the pan.
Turn the pancake upside down when it’s little brown(read cooked).
Tadaaa, the pancake is ready :).
P.S – I am no expert in cooking, so no sorry for goof ups 😉
You can add any green leaves like spinach or methi to make it healthier.
Use it as a roll by rolling in some grated paneer/cottage cheese or salads.
Do let us know if you have any other suggestions to make Besan Cheela more interesting.
Kelly lost 62 pounds. Her goal is simply to live a long, healthy life. In the pursuit of that goal, she switched up her eating habits, worked out 4-5 days a week, and put in the work even when she didn’t feel like it.
What was your motivation? I want to live a long, healthy life.
What inspired you to keep going, even when you wanted to give up? I think about the days when I literally couldn’t walk 5 minutes at a time. It was so painful, and I told myself I never want to be in this place again.
How did you change your eating habits? I started eating more baked fish and chicken. I had to stop eating SWEETS so much (I love them)!
What did your workout routine consist of? My workout consists of Taebo, walking/running, and working out on the stairs!
How often did you work out? I work out4 to 5 times a week.
What was your starting weight? What is your current weight? My starting weight was 336 pounds, and my current weight is 274 pounds.
What is your height? I’m 5’3″.
When did you start your journey? July 2020
Is weight loss surgery part of your journey? No
How long did your transformation take? Six months and counting (8 months now!)
What is the biggest lesson you’ve learned so far? I make sure that I work out no matter what or how I feel!
What advice do you have for women who want to lose weight? You have to have a made-up mind. I don’t care how much healthy food you buy or cute workout clothes you purchase. If your mind isn’t made up to make a change, you won’t. You literally have to be tired of being tired!
“I would love to say there’s a quick no fail list for this but I’m afraid there isn’t. I also used to think, if you want it bad enough, you’ll do it – I now have to disagree that it’s that simple when it comes to health and fitness,” says Sascha.
“Not many realise how deep things run. I’m talking self sabotage, self belief and self worth. If we don’t feel worthy, we will self sabotage. If we don’t have self belief, we will find it hard to keep going.”
With all that in mind, along with being busy, time poor parents Sascha runs through a few realistic ways to combat excuses.
“It really comes down to exercising your discipline muscle. Ask yourself: What are my goals? Is what I am doing daily allowing me to reach those goals?
Or in those moments of choice – ask yourself is what I’m about to do serving my goals. I’m talking in those moments at the end of the day when you want to eat the house down.
Can you have a shower, walk around the block or prep a batch of muffins instead?”
2. Create new habits, one a time
“There’s no rush here. So pick 2 negative habits and create new ones. Do the 2 new habits for a month before introducing more. When we are stressed, tired or unmotivated me fall back to our habit. So this is KEY
Be realistic. Set goals you CAN achieve.”
“For me, it helps to set the bare minimum e.g workout 3 x a week. Drink 3L of water daily. Make a meal plan every week. Cook double of dinner and get my snacks prepared the night before each day,” says Sascha.
“Use the Challenge app to record food, exercise, water. Use the private support groups and the check in posts on offer. Get a buddy!”
“Follow fellow health mummies! You can find me on Insta – saschamummof4,” says Sascha.
4. Give yourself a break when you need it
“Take the pressure off when you or the kids are sick, over worked, stressed etc. Find your bare minimum, know it and do it when these times come as they will pass.
Don’t fall off a wagon when you can avoid getting on one in the first place by being realistic- see point 3!”
5. Find alternatives
“Choose an alternative when what you have planned or what you want to do just can’t happen. Just like we customise our meal plans, customise your days as they roll out, customise your snacks if things aren’t working out that day. E.g stuck at the shops longer than planned and starving?
Run into the super market and grab an apple and a yogurt to tie you over! Raining outside? Do a lounge room workout! There’s always a CHOICE.”
5. Do what works for you
“You do have time – it’s just how you use it. There’s no need for hours in the kitchen on Sundays if you don’t have that kind of time. Do what works for you.”
“I used to do the Sunday prep thing but these days I just can’t, so I use my time to suit me,” says Sascha. “I double dinner every night and while dinner is cooking I might pop a snack in the oven. Other nights I cook 2 dinners at once so the next days dinners also ready!”
“Give yourself the time and space to figure out The Healthy Mummy for you and your family. The way that works for you is the way that’s going to work AND be long term.
“It’s easy to feel like there’s a right way, I promise there’s not! Customising everything to suit me still saw me lose and maintain over 30kgs,” Sascha adds.
Transformation of the Day: Shasta lost 105 pounds. Her journey started with a trip to Miami with her husband for their anniversary. She lost weight for the trip with Keto and exercise but she was not done. By doing more research on nutrition and fitness, she figured out what works for her. In February 2021, she got certified as a personal trainer.
My name is Shasta, and I have been on my journey to weight loss for four years. At my highest weight, I weighed 250 pounds at 5’4 inches in height. Today I weigh 145 pounds. Total, I’ve love 105 pounds lost naturally.
I’ve always wanted to go to Miami, so in 2017 my husband and I planned a trip for our anniversary. I told my husband I wanted to be fine on South Beach and feel comfortable in my swimming suit. Three months before our trip, I started doing Keto and joined the gym. It was so hard, and I was ashamed that I had gained so much weight. I was embarrassed to work out in front of others, but I didn’t let that stop me. I kept going! I would go to the gym five days a week after work.
I lost more inches than weight with Keto and exercise. By the time I went to Miami, I had lost 15 pounds. I felt good, but I was upset because my body didn’t look how I wanted it to look. We went to Miami and enjoyed our anniversary. I told myself that when I come back, I will have reached my weight loss goal.
I kicked off my journey by doing the 10 Day Green Smoothie Cleanse by JJ Smith, and I lost a total of 15 pounds. I also did a lot of research about how to lose weight naturally. I ran across so many stories from people who talked about being in a calorie deficit and counting calories. I was so desperate to lose weight I set my daily calories at 1200 calories a day and continued with my workouts.
The hardest part of this process was eating right. I changed my eating habits tremendously and super quickly. By doing this, I developed a bad relationship with carbs. I thought carbs make you fat, and I shouldn’t have them. I started to see a change in my body because I was eating 1200 calories a day and doing lots of cardio workouts. I was losing weight and became obsessed with the scale. I would weigh myself in the morning and at night. If I saw a change in the scale, I would get upset with myself.
As I slowly lost weight, I increased my calories, and I began to eat a little more. I also started jogging outside in the evening, and that’s when I really began to see results.
I joined a different gym and began lifting weights because I wanted to gain muscle. I grew to love working out and honestly enjoyed it. I found myself still doing extreme workouts to shrink my stomach. I had to realize that I have loose skin, and it’s a part of the journey. I am scheduled to have skin removal surgery on July 26, 2021.
Through this whole journey, I learned that this is not a race. It’s a marathon. I also learned that you can never compare your journey to someone else’s. Everyone’s body is different. Do what works for you.
On February 2, 2021, I earned my personal training certificate. I want to help other people work towards their health goals and create the body they will love. I am learning along the way and maintaining a healthy weight.