24/04/2025
How this client has lost 25kg so far whilst eating burgers and chocolate every week, eating 2000 calories average per day + NO weight loss drugs/surgeries!
(surgeries / drugs are a sometimes necessary tool to help with fat loss for quality of life - however super invasive / expensive, so I wanted to be able to show an example of how it can be done without it!)
I wanted to be able to share this process - simply because I understand how hard it can be to lose fat.
People say it's easy, but really - it is challenging.
You essentially through your body out of balance to change, your body AND mind doesn't like that, so often if the approach isn't right or sustainable - it's no wonder why so many people give up.
But what if I told you there is an approach that is sort of challenging (cause we need challenge to evolve), but actually more easy to follow (stick to the plan!) AND you never feel deprived of yummy foods NOR do you miss out on life (oh, and you get fit as F?)
The Balanced Health Method approach.
My client (38 y female) has been working with me for 10 months now, and she has just cracked 25kg fat loss!
Before working with me, she had spent her whole life doing diets that had her eating just meat and vegetables, sometimes shake diet, sometimes nothing at all, her previous coaches telling her to "just fill up on fibre and water", being told to exercise twice a day, being told to take everything away.
She told me “I desperately want to get to a point where my size is no longer a limiter to me being able to do things I want to do” and was willing to try anything.
I said alright, if so - we have to do something that you have never done before and that is; to try the sustainable way.
She has been able to lose 25kg whilst having a hamburger every Saturday, chocolates and ice cream each week (in conjunction with a nourishing diet)
No deprivation what so ever, only nourishment for the mind, body and soul.
She has also accomplished:
- She has run 10km twice
- She is happy, her mood is more stable and she is joyful about life
- She doesn't have food noise anymore
- She feels so motivated each day & loves what she does
- She sleeps really well
- No more aches and pains in her joints
- No hunger, always satisfied
- Lower perceived stress
- Fits into clothes that she never thought she could again
- Job promotions, pay rises due to confidence boost + so much more!
She's on her way to a 100kg deadlift and a half marathon!
My approach to helping her achieve this was:
♡ Creating a plan that works for her and her lifestyle - around her work, what she could do time wise for workouts and her goals. (a big one is finding what works for the individual, because everyone is different)
♡ No deprivation, just strategic placement and understanding, understanding how she thinks, her process around food, exercise, highs and lows in the week etc - and then creating habits around this helping her adjust her lifestyle so its a permanent change
♡ High days & low days with nutrition - ensuring she has 're-feeds' throughout every single week, which allows her to have that hamburger every week and chocolate but most importantly prevent the symptoms of RED-s using the Balanced Health Method way (which RED-s often happen in a fat loss journey, simply because people drop the calories too low and exercise more).
(read more here; you DON'T want this - weaker bones, loss of menstrual cycle, yo-yo weight, no libido, chronic fatigue etc https://pmc.ncbi.nlm.nih.gov/articles/PMC9724109/)
♡ Focus on maintaining her muscle mass as much as possible - higher protein is important whilst in a fat loss phase to preserve muscle as much as you can, because muscle will determine how your metabolism works, how you function etc! if you lose muscle mass too much, you will have a hard time keeping the fat off and having good energy, movement and health.
♡ A blend of strength + cardio straining, her goals are running, but having strength thickens and strengthens the muscles, tendons, ligaments and bones (and the mind!) - makes you more insulin sensitive and also builds that 'shape' you want to not only be fit, but look fit too!
♡ Diet breaks in her journey - a week or two at higher calories again around birthdays etc to enjoy life as she went through the process.
She is eating the most amount of food in her life for a 'fat loss phase' and still dropping fat (her goals are still going!) - but we were able to do this by gradually exposing the body to increases in energy coming in.
Most importantly, manage energy and stress - looking after her mindfulness and sleep through practices cultivated around Balanced Health Method principles that helped her stay as balanced as possible.
♡
What you don't want to do is:
Eat TOO little that it impacts your energy, focus, recovery and day to day
Over exercise and burn yourself out where you have to stop because you're tired, got sick etc
Not play the long game - it doesn't happen overnight
Not create a process you can stick to, thats a big one - if the lifestyle doesn't change, you don't change.
She's not done yet, but she's loved the process so far and she's the strongest mentally and physically she has ever been.
If you need help with your fat loss journey and want to make permanent change I am taking on new clients (male & female)
All you need is a willingness to make change and put in the work for yourself, I'll help you do the rest.
Just $59 per week for full comprehensive support in your nutrition, habits and fitness for the first 3 people who sign up from this post.
(send to someone who you might think would like this if not suitable for you!)
You can book in a FREE chat below with me (no obligation) to see if it is right for you.
https://koalendar.com/e/consult-with-the-balanced-health-method?month=2025-04&duration=30&date=2025-04-25
Kirsti x
