Carolina came to me in June with a weight loss goal – to lose the dress size she gained since perimenopause symptoms kicked in. Despite trying multiple times to lose the weight, she was unsuccessful, but after seeing the 30kg+ weight loss from one of my other clients, she decided to try something different.

Carolina was a member of EMS – a short circuit-style program – which she attended twice per week. She also did a light workout at home three days per week. I built her nutrition around these activity levels. 

My goals for Carolina over the 12 weeks were; 

1. To ensure she loses that dress size
2. To ensure she feels great throughout the process, and 
3. To equip her with the tools she needs to keep it off in the long term. 

I taught her the mechanics of weight loss, nutrition, macronutrients, and how food/exercise work together to maintain, lose and gain weight.

The weight loss came easily, eating just under 1700 calories per day

Carolina started her fat loss process with a little under 1700 calories/day. For the first two weeks, she struggled to eat all the food, but lost weight regardless. She checked in every week, losing an average of 600gms eat time. In the end she lost a total of 6.6kg – more than the dress size she set out to lose. 

The last two weeks were spent on maintenance calories (the key to ‘keeping it off’), which for Carolina is 1940/day. She struggles to eat this much food and could probably eat more, but so long as her nutritional and energy requirements are met, she won’t have an issue with weight regain.

Eating UNDER these calories will not benefit, because when you are undernourished you are more susceptible to low energy, food cravings, and binges. 

Now that Carolina is in maintenance, she will track her food for a short time in order to really understand how much she needs to eat (as it’s counterintuitive to her – she is used to restricting), but over time she will be able to stop tracking and eat intuitively.

Fat loss needs to be an intentional process.

Carolina succeeded because she was honest with me through the process, she adhered to the food recommendations without deviating.

Her fat loss journey was over quickly, and now she can get on with her life. 

Fat loss is not hard. It’s the discipline, habits and addiction to junk foods which make it much harder. Work through these, and the rewards will come!

If you’re looking for help with this process, click here to book in for a free consult.

Jen X.