Kate Bachur was once healthy and active – until she fell pregnant.
“I was so excited yet terrified of being pregnant that I stopped doing all exercise and ate exactly what I wanted and craved, which always seemed to be chocolate,” she tells body+soul.
Kate “let herself go” and avoided doing anything that seemed strenuous.
Although she only gained 5kg after giving birth, this mindset of listening to her cravings and not exercising “set the scene for her next two pregnancies”. After her third baby, she had put on 13kg.
And her sedentary lifestyle continued.
“If I fit in exercise then I would exercise, and if I didn’t fit it into my schedule I didn’t bother and it didn’t worry me.”
Her diet also mirrored this. “Even though I would eat healthy meals, they were always too big,” she explains.
But portion sizes weren’t her biggest issue; it was snacking.
“I would snack a lot on biscuits with my mid-morning cuppa, cheese and crackers when I got home from work, a family sized bag of M&M’s while cooking dinner and then have dessert.”
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Weighing in at 71kg and just squeezing into size 12 clothes, Kate, who is only 164cm tall, realised she had let her carefree lifestyle get too far.
“I had struggled to lose weight for years trying to get back to my pre-baby weight,” the mother-of-three says.
“Nothing worked and I had given up, thinking this must be the new weight I was meant to be. I just couldn’t get any of it to budge.”
She lost 6kg over the course of 2 years after giving birth to her third child, but she yearned to lose more and transform her entire lifestyle.
Kate then came across fitness program 28 by Sam Wood on Facebook and signed up to the 8-week challenge. By the end of the challenge she lost 6kg, lost her “muffin top” and now fits into size 8 clothing. Here’s how she did it.
The first thing Kate did was decrease her portion sizes and cut out snacks “entirely”.
“I don’t snack at all and if I need something after dinner I will have a few mouthfuls of whole milk.”
She also “completely cut out sugar”.
“This change was only hard for the first three weeks, but it made such a difference to my energy levels and I felt so amazing that I basically felt addicted to that feeling of wellness, making it easy to continue,” Kate says of her sugar-free diet.
Here’s what a typical day on a plate looks like to her:
Breakfast: Smoothie or granola with yoghurt and blueberries OR porridge.
Lunch: Leftovers OR a salad with protein.
Dinner: A healthy home-cooked meal consisting of vegetables and a source of protein.
Now her diet is balanced and healthy without even having to eat “rice, potato, bread, pizza and pasta”.
Kate’s workout routine
Kate ensures she includes a variety of different exercises throughout the week to stay motivated.
2-4 days a week she aims to do a 28 by Sam Wood workout, on Wednesday night she attends dance class and then goes for a run every Saturday morning.
“If I do more than that, I feel too rundown so I make sure I do optimal amount for me and try to balance all the exercise with working fulltime, my family and getting enough sleep.”
Kate’s advice for others
Kate lives by four rules: “Set goals, be strong, resist temptation and know your limits.”
She believes if you’re “mentally ready”, the rest will fall into place.
“If you miss a workout, it’s okay. Never beat yourself up as you are doing the best you can. Just trying is awesome enough and you will find your own little (or big) wins to motivate you to go further.”