‘I lost 6kg following these long-term weight loss rules’

‘I lost 6kg following these long-term weight loss rules’

A few years ago @tlc.fitness36, as known on Instagram, was stuck in an unhealthy fitness rut that she didn’t think she’d get out of.

Her busy university routine impacted her eating choices and the constant stress of due dates did not help.

“I would buy lunch most days at university,” the fitness blogger tells body+soul. “It would consist of either sushi, pasta, bubble tea or fried rice.”

The sedentary lifestyle she led encouraged her weight gain. She recalls 64 kg as her heaviest weight.

But enough was enough.

“I attended Kayla Itsines’ bootcamp run by hit 92.9 in Perth by myself in 2015. I loved her style of workout. This prompted me to buy her workouts, buy some dumbbells, a kettle bell, skipping rope and a mat ready to start my fitness journey.”

Initially her goal was to “tone up” and decrease her stress.

“It was also to build up my physical strength in my arms as I would need it during my university course and when I entered the workforce.”

After completing Kayla’s BBG and other programs, @tlc.fitness36 expanded her at-home workouts to an actual gym.

“The first few weeks were hard to get into a routine but after four weeks, it got easier. I found that working out after dinner was best for me as I had plenty of energy to burn and I slept well after.”

This is how her fitness blog on Instagram began. “I created an Instagram page which helped motivate me, find other members completing similar workouts and track my workouts. By seeing other people’s workout photos, it would push me to complete mine that that night if I was having second thoughts.”

Now, she weighs in at 58kg and has managed to keep the weight off over the last few years.

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Her diet

During her fitness improvement, @tlc.fitness36 began to alter her diet, too.

“I continued a similar diet with a few changes. I tried to eat more fruits, vegetables, meat and drink more water,” claims @tlc.fitness36.

Here’s what a typical day on a plate looks like to her now:

Breakfast: 2 slices of gluten free toast

Lunch: Either sushi, gluten free Subway wrap, chicken salad or leftovers.

Dinner: Either spaghetti, stir-fry, salmon with rice, steak with salad, soup or lamb chops with vegetables.

Snacks: Kiwi fruit, cheese stick, blueberries, carrot.

Dessert: Once a week lactose free yoghurt with blueberries or strawberries, plus a protein ball after resistance workouts.

Her workout routine

Like most people, @tlc.fitness36 likes to vary her workouts to keep them impactful.

She usually does 3-4 low-intensity cardio sessions like walking, cycling on a stationary bike and/or yoga a week with one rest day. Currently she is doing three workouts of Kelsey Wells’ PWR program via the SWEAT app.

“I have just hit week five and this increased to four workouts. I am in the process of trying to fit an extra workout in.”

Challenges and advice to others

Her biggest challenge has been completing the 12 weeks consistently.

“Sometimes you get sick or are super busy with events. I think it’s okay for a week of workouts to go an extra few days. I just keep going. It is not worth giving up and going back to week 1 to start all over again in my opinion.”

To get the best results from a healthy lifestyle, her top five tips are:

1. Focus less on the scales.

2. Focus on the amazing feeling after a workout.

3. Focus on your body’s changes in your arms.

4. Focus on clothes fitting better.

5. Create an Instagram page as it will help motivate you.