'I changed one thing and dropped 13kg in 10 weeks'

She’s restored her self-confidence

Here's how consistency and dedication turned this woman's health around. Image: iStock

Forget everything you know about hardcore weight loss journeys. As one Aussie woman proves, simple changes and a consistent routine can be all it takes to transform your health. 

Still riding the high of her health transformation, one woman has rediscovered her zest for life, putting her well-being and self-care first after years of helping others. 

For Debbie Guala, embarking on a health and wellness journey was never about simply shedding kilos. In the years leading up to her transformation, her previously consistent lifestyle had taken a turn for the worse. 

“Prior to my weight loss journey, I was not prioritising my health. I was eating everything and anything, not worrying about its effect on my body,” she recalls. “Exercise-wise, my routine of twice-weekly Zumba classes and walking on the treadmill had completely gone out the window.”

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Having been an active individual for her entire life, the 58-year-old retail worker from Wyndham Vale, Victoria, struggled immensely with the physical and emotional changes that came once she began experiencing menopause. 

“I found myself lost and confused when I began gaining weight,” she says. “All of a sudden, I couldn’t ‘get away’ with eating a lot of the things that I used to.”

In addition to this, Debbie says she also became the full-time carer for an elderly family around this time, leaving almost no time to prioritise her health and self-care.  

“I hated what I had become and felt so uncomfortable in my own skin,” she says. “Not wanting to see myself, I did my best to avoid seeing my reflection or having my photo taken.”

Debbie before and after her transformation guided by the CSIRO Total Wellbeing Diet. Image: Supplied

Learning how to fuel her body

With the demands of her work and family weighing heavily on her time and having been scorned by disappointing fad diets too many times before, Debbie turned to the CSIRO Total Wellbeing Diet to totally revamp her approach to nutrition and fitness. 

Guided by the program’s simple approach to well-being, Debbie immediately began to better understand exactly how to fuel her body with healthy foods that would best support her lifestyle. 

“I reduced my portion sizes and stuck to the meal plans,” says Debbie.” I still have indulgent foods (the program allows one a day which is great!) but this more appropriate portion means getting a treat, without going overboard.”

Diving into fixing her nutrition before anything else, the retail worker says she found trusting the program’s meal plans relieved so much pressure and hard work, “I always felt satisfied, and not at all like I was ‘dieting’,” she shares. 

Following the diet guidance, she was soon able to rediscover her love of movement, “Each day, I actively walk and follow the CSIRO exercises which incorporate resistance training.”

Debbie’s newfound lifestyle allows her to still enjoy an indulgence now and again. Image: Supplied

Debbie’s typical day on a plate:

Breakfast: Her favourite meal of the day; ricotta with fruit on toast and a latte.

Lunch: A small piece of grilled lean rump or chicken tenderloins in a wrap with salad and avocado.

Dinner: Grilled lean meat with lots of veggies and either low-GI potatoes or brown rice.

Snacks: A Ryvita crisp bread, or a healthy homemade muffin.

The biggest lessons she’s learned

While the CSIRO Total Wellbeing Diet no doubt taught Debbie valuable lessons about how to portion her meals, and what kinds of ingredients to use to sustain her lifestyle, she says discipline has been the most important lesson she’s learned. 

“The biggest lesson has been to not let life get in the way of looking after myself,” she says. “I’ve also learnt that by keeping myself accountable through tracking my food, I can have those occasional splurges such as a birthday dinner, or Christmas lunch, as I have the structure to return to.”

Reflecting on her past trepidation to embark on the health initiative, Debbie urges others not to overthink the process and just take the leap. 

“A great program like the CSIRO Total Wellbeing Diet provides you with all the support you need to prioritise your health,” she says. “By keeping track of what you’re eating, and portion sizes, you really can have your cake and eat it too!”

Originally published as 'I changed one thing and dropped 13kg in 10 weeks'