Tipping the scales at 114.2kg, Lauren Tukuafu was at the lowest point in her life.
The size 22 office worker, from Sydney, led an unhealthy diet of junk food, large portioned meals and a vicious cycle of making “bad choices”.
“My lifestyle revolved around relying on food to solve problems — I didn’t realise (at the time) that was the problem in itself,” the 33-year-old tells 7Life.
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“I felt extremely unhappy and downtrodden, especially when I looked in the mirror and didn’t recognise the person staring back at me.
“I reached a point where I couldn’t fit into my regular clothes anymore.”
Determined to lose weight once and for all, she slimmed down to a size 12-14 after shedding 36.6kg in just 18 months.
And she did it while eating six meals a day — without depriving herself of chocolate, ice cream or cake.
Before her dramatic weight loss, Lauren struggled with her food choices due to a gluten intolerance.
However, her dietary requirement didn’t stop her from indulging on junk food.
“I ate a lot of junk food and the portions were too big. I realised I relied too much on food to solve problems,” she explains.
Lauren knew she needed to overcome her bad eating habits to get healthy after she realised she was having to continuously buy larger sizes.
“When I could no longer fit into any of my normal clothes, it was a moment of truth that made me realise I needed to make a change for my health and wellbeing,” she says, explaining how she ended up wearing a size 20-22 at her heaviest.
“I decided to make a change.”
Lauren tried other diets — but nothing seemed to work.
“I think because my mindset wasn’t healthy, my body couldn’t be either. My experience was that I always put the weight back on. It never stuck,” she explains.
She started following the CSIRO Total Wellbeing Diet, which allowed her to “eat more without feeling deprived”.
The weight loss diet was developed and substantiated through more than 20 years of clinical research by scientists at the Commonwealth Scientific and Industrial Research Organisation (CSIRO).
Offering a non-restrictive approach to healthy eating, the diet claims to reduce cravings by focusing on higher protein, low GI foods that keeps you full for longer — while allowing dieters daily indulgence as part of its meal plan.
“After 18 months of dedication, I lost a total of 36.6kg, going from 114.2kg to 77.6kg,” she says.
“Now, I eat more than I ever have. At least six times a day with three main meals and three snacks in between.
“I attribute so much of my success to the program’s Food Tracker, which helps me stay accountable and more knowledgeable about what’s going into my body.
“I love that I don’t feel like I’m sacrificing anything.”
Lauren’s day on a plate
Breakfast: Scrambled eggs on toast with some fruit
Lunch: Salads with protein; wrap or toasted sandwich with protein and a side salad or veggies
Dinner: Fish, red meat or chicken with veggies or salad and a form of carb (rice or potatoes) or a form of bread (bagel, seeded bread or Lebanese bread)
Snacks: Low fat ice cream with nuts; cut up veggies (carrots, celery and capsicum) with cheese and a banana and yoghurt with nuts
Once a week, Lauren makes herself an “extravagant dessert” to enjoy.
“So that would usually be anything that involves chocolate,” she says.
“A big chocolate cake, a nice slice with nuts and chocolate or a sticky date pudding. One of my favourite desserts is an old-fashioned apple slice with ice cream.
“I also do not mind having a drink with dinner when I go and meet friends.”
On top of her healthy eating, Lauren incorporated walking into her daily routine.
“I walk to and from work, which contributed to my weight loss journey,” she says.
“I am an avid walker and like to walk 30 minutes to one hour a day and break it up into little intervals throughout the day.”
She says she feels healthier and happier than ever before after her “incredible weight loss achievement”.
“It made me feel amazing and so much better about myself,” she says.
“I can actually look in the mirror now. Shopping for clothes became enjoyable, and I felt more confident in my own skin.
“It took me 18 months of consistency to achieve this weight loss, but the results were well worth the effort.”
Lauren says seeing old pictures of herself “serves as a reminder” of how far she has come.
“It’s a testament to my hard work and dedication, and it motivates me to continue living a healthy and active lifestyle,” she says.
“The journey has been transformative, boosting my confidence and allowing me to enjoy activities like shopping for clothes that I previously avoided.”
For those looking to lose weight, Lauren says: “The first step is admitting that you need help.
“Try something different. Don’t be afraid to explore new approaches to weight loss until you find what works best for you.
“Selecting a program that was backed by science made me trust the process — and the results speak for themselves.
“Know that you are worth the effort. Don’t give up even if you have a bad day or week.
“Keep moving forward and remember that consistency is key to achieving your goals.
“Incorporate quick and easy exercise routines into your daily routine, such as walking or short bursts of high-intensity interval training.
“Remember, every little bit counts towards your overall health and wellbeing.”
Meanwhile, Australian dietitian Nicole Pritchard has revealed how you can eat better when you’re constantly surrounded by junk food.
“Unfortunately, bad food is a part of our society,” she tells 7Life.
“It tastes great and it’s cheap to make — cookies and cakes in the office, sausage sizzles at weekend events, drinks and hot chips at the pub, and if you’re in a hurry, it’s easier to find fast food than a healthy meal.
“The way to go about the pervasiveness of fast food is partly to make a commitment to yourself not to eat unhealthy food and partly to understand the situations where you’ll be tempted or without another choice.
“If you have a healthy breakfast, for example, you won’t need a muffin with your coffee in the mid-morning.
“By eating foods that fill you up, like low GI and higher protein foods, you’re less likely to be caught out hungry.”
If you find yourself in a situation where only unhealthy options are available, Nicole suggests eating a healthy meal beforehand so you don’t end up overeating.
“And remember it’s ok to enjoy the occasional piece of chocolate, choc chip cookie and scoop of ice cream and still lose weight in the long term,” she adds.
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