Weight loss strategies may seem complex and multi-faceted, but shedding fat is relatively straightforward once the basics have been harnessed.
One woman who once weighed 22st recently revealed that two strategies completely helped her transform her life.
Catherine Cheek, who goes by big_silver_bird on Instagram, claims she overcame significant health issues like breathing difficulties after controlling her weight.
“I’ve been overweight most of my adult life. At my heaviest, I was 22 stone, I had a lot of health issues, breathing issues, and chronic pain issues,” she explained. “I wanted to lose weight quickly.”
The slimmer weight 22 st at her heaviest
Catherine Cheek
Catherine’s determination and hard work have seen her shed a remarkable 10 stone since 2018.
Though she initiated her transformation with a meal replacement, she eventually maintained her weight through a strategic approach that includes “volume eating” and “extended eating”.
“Although I lost seven stone back in 2018 using meal replacements since then I go through maintenance phases, and I also intentionally go through bulking phases where I intentionally put on a little bit of weight,” she shared.
“That means that normally once or twice a year, I have to go through a weight loss phase.”
The slimmer is now a big advocate for “volume eating” as a key strategy for weight management.
“Volume eating is fundamentally a way to increase your meals with the use of low-calorie foods,” she explained.
For effective volume eating, Catherine recommended simple food swaps to reduce calorie intake while maintaining portion sizes.
“You might substitute rice for cauliflower rice, or you might just have a smaller portion of rice,” she suggested.
Catherine is an advocate for volume eating
Catherine Cheek
Alongside volume eating, the slimmer highlighted the benefits of “extended eating”, claiming it is also a crucial weight loss technique.
Catherine this through her evening routine: “Every night I will have Greek yoghurt with protein powder and berries,” noting that this creates an ice cream-like texture that takes longer to consume. She also incorporates side salads with most of her meals.
“If include things like carrot, celery, raw cabbage, may apples, nuts and things like that it physically takes me longer to eat,” she explained. “I feel fuller, I feel happier and that’s a win-win.”
