A mum-of-four who lost 34kg in nine months by prepping healthy meals every week and overhauling her workout regime has revealed how she maintains her toned physique.
Sascha Farley, from Sydney, follows the Healthy Mummy program and said she changes her exercise routine regularly, incorporates protein into her diet, drinks enough water and eats every two to three hours.
‘The main thing is to focus on all the little changes and knowing they all add up,’ she said.
‘It’s also super important that the traditional low calorie approach of 1,200 will only send you around in diet circles so calculate your Basal Metabolic Rate (BMR) and work out daily calories. This is important in keeping things realistic and long term.’
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Sascha Farley, from Sydney (pictured), who lost 34 kilograms in nine months has revealed how she maintained her toned physique
Sascha lost the majority of the weight simply by cooking nourishing meals and eating more calories than she was before
To maintain her optimum body weight and boost her metabolism Sascha incorporates high protein levels in her diet and switches up her exercise routine often.
‘Whether it be the type, the time, the effort – it’s true we become conditioned to thing we do consistently for a long period of time so ‘shock’ your body and you’ll get a reaction! Weight training is amazing for changing your composition,’ she said.
As the human body consists of nearly 60 per cent water, it’s also essential to maintain health and wellbeing by drinking at least two litres of water each day.
Sascha recommends calculating or recalculating your Basal Metabolic Rate (BMR) to understand how many calories you should be consuming each day based on your body weight
Sascha recommends calculating or recalculating your Basal Metabolic Rate (BMR) to understand how many calories you should be consuming each day based on your body weight.
‘A lot of the time we forget this one! If you’ve lost a few kilos, had a birthday or changed/changing your exercise – recalculate your daily calories as you will most likely need MORE! This will actually aid in weight loss,’ she said.
Your BMR can be calculated on the Healthy Mummy website.
Sascha managed to lose the weight swiftly by eating smaller meals and healthy every two to three hours, and is also a tactic she maintains today
During the 28-day weight loss program, she drank a smoothie twice a day for breakfast and lunch to accelerate her results (before and after)
Sascha managed to lose the weight swiftly by eating smaller meals and healthy every two to three hours, and also uses this tactic today.
She said everyone who wishes to prep their meals should always plan for the week by writing a list, cook double of everything (where possible) and pick meals that freeze well as they can be ‘stashed’ for busy days.
She also recommends getting the family involved as much as possible – especially young kids.
‘Ask the family for their input when planning and get them involved in the cooking too – it will be more enjoyable for everyone and they are more likely to eat the food, especially the kids,’ she said.
During the 28-day weight loss program, she drank a smoothie twice a day for breakfast and lunch to accelerate her results.
Sascha said everyone who wishes to prep their meals should always plan for the week by writing a list, cook double of everything (where possible) and pick meals that freeze well
Speaking to FEMAIL previously, Sascha revealed how she was able to cook up an impressive 114 meals and snacks for just $129 – each meal costing just $1.13 per serve.
‘I had never prepped before, before I started doing this and focusing on my health I was the absolute opposite and was shopping every single day to buy things for dinner,’ Sascha said.
‘I found a program called the Healthy Mummy after the birth of my daughter last year in August and decided to give it a go because I wanted to lose weight the right way.’
Speaking to FEMAIL previously, Sascha revealed how she was able to cook up an impressive 114 meals and snacks for just $129 – each meal costing just $1.13 per serve
Sascha started following the meal plan – which included meals like sweet potato nachos and snacks like bliss balls – and within five months, lost 25 kilograms despire doing no exercise
In 2017 Sascha started following the meal plan – which included meals like sweet potato nachos and snacks like bliss balls – and within five months, lost 25 kilograms despire doing no exercise.
‘I plan on Friday, shop on Saturday and cook on Sunday,’ Sascha said, adding that she will often cook for the week ahead but sometimes cooks more.
‘It’s about knowing exactly what you’re making and what you need to buy so you only need to go to the supermarket once.’
Sascha said she will often replace meals that require pork, beef or chicken fillets with mince instead.
Source: | This article originally belongs to Dailymail.co.uk