Terry's Top Tips

Welcome to my Health Journey - I've now lost 100 kilos in less than two years !









Welcome to my blog, I hope you enjoy joining me on my journey to health, happiness and fitness.

I'll be giving regular updates, posting on Facebook and sharing my tips and tricks.
There is no B.S. here.
- If I lose weight, I will share that.
- If I put on weight, I will share that too.

This really is a journey for me. I have struggled all my life with obesity.
In 2002, I was named the joint winner for the 'Male Australian Weight Watcher of the Year'.
I lost 54 kilos in 60 weeks - going from 143.7 kg down to 89.7 kg.

In June 2018, I hit rock bottom.
I knew it was time to do something.
I didn't really have a defining moment like a health scare, I just knew I had to do something.

I jumped on the scales, and they displayed - OL -

WTF is OL ?

I had no idea, but I assumed it means - Overload.

I had to go and buy a new set of scales, ones that went higher than 180 kilos.
Talk about a wake-up call.

The new scales said it all - 185.5 kg - 

Like the majority of people that lose a lot of weight, I had piled it back on.
Over the last 16 years, I ballooned (literally) to 185.5 kg.
Yep, I put back the 54 kg I lost and then piled on ANOTHER 42 kilos as well.

Yep, I put on over 95 kilos !

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I am now 18 months into my journey (78 weeks) and I have lost an amazing 78.1 kilos.
That is over 172 pounds for those in the USA !

Check out this blog post to understand how truly life changing this journey has been for me - Link.

Along the way I have made some videos to show just how much weight had lost at that point.

One of my favourites is the milestone video where I had lost 36.5 kg in 40 weeks !
That's the equivalent of losing the weight of my son!


Click the image to go to YouTube video




Click the image to go to YouTube video


Check out my other YouTube videos !
And don't forget to like, share and comment on the YouTube videos.


Anyway, enjoy the video and leave a comment and share your thoughts.

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Join us in the Facebook Groups to share your journey.

So come on and join my private Facebook Group (only members can see what you post). 

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I'd love to hear about your health journey, so come on and join my private Facebook Group (only members can see what you post). 
There are now over 600 members in this group and we would love to hear from you!

So c'mon and join me on my journey, I look forward to connecting with you via -

Facebook - @HealthJourneyOz - https://www.facebook.com/HealthJourneyOz
Facebook Community - https://www.facebook.com/groups/HealthJourneyOzCommunity
Facebook Videos - https://www.facebook.com/pg/HealthJourneyOz/videos/

Sunrise appearance video - Link
Channel 9 News story video - Link 
Channel 7 News story video - Link

Success Story - https://blog.totalwellbeingdiet.com/success/how-terry-lost-42-of-his-body-weight

Today Show Video - https://www.facebook.com/watch/?v=473245413628226

YouTube channel - https://tinyurl.com/HealthJourneyPlaylist
Subscribe to my YouTube Channel - https://tinyurl.com/HealthJourneySubscribe


Disclaimer -
Everything on this site and my YouTube channel is my own work.
I do not receive financial incentives or rewards from any business or person.

My maintenance journey so far



Quick Maintenance Update -
Hey everyone, just sharing a quick update on how I am traveling now that I am on maintenance.
Well I am happy to update that my weight has stayed ROCK SOLID (sorry, not sorry for the Dad Joke pun) since starting maintenance five weeks ago.

At the end of week 103, I was 85.4 kg, I had reached my ultimate goal of losing 100 kg to reach my maintenance weight of 85.4 kg.

If you have just joined me on my journey, I started just over two years ago, at 185.5 kg.


Since hitting my goal, my weight has consistently hovered between 84.5 kg and 85.5 kg.



And there have been many life challenges along my new Health Journey, which is now focusing on health and maintenance rather than weight loss.

Over these last few weeks, I have been challenged lifestyle and mentally with
- My workplace changing me to two days a week (60% pay cut)
- Me accepting a new role at a new company a few days later
- A change in work hours in my new role that has reduced my 'me time'

And food and health challenges have been
- My farewell lunch at The Coffee Club with my work colleagues
- My son's birthday family dinner at a restaurant
- My son's birthday family lunch at a cafe
- My son's birthday party with his friends
- And of course his birthday cake.

And I am proud to share that as my mindset has changed so much and so markedly from years ago, that there was barely a blip on the scales.

Two years of education on the program has taught me how to deal with 'life' from a diet and health perspective. I no longer track my food, but I am fully aware of everything I eat and how it fits into my new healthy lifestyle.

My food prep is now 'next level'.
For example, this weekend on Friday night, after a long week of working, I kicked off a big batch of home made Pea and Ham soup.
This made over 3 kilos of beautiful soup, which I measure out into 8 big serves and freeze for morning tea on my work days.

And then on Saturday morning, I cranked out the world famous (thanks to you guys) Pumpkin and Corn soup. While that was cooking away, I did the weekly shopping, and cooked up the Kangaroo burgers ready for my work lunches. 
I also cut up and seared 2 kg of chicken thighs in preparation for Sunday's food prep.

Today (Sunday), has seen me cook up a big batch of healthy Butter Chicken. This big batch created seven big 400 gram serves which will be frozen for future dinners and lunches (served with low GI Basmati rice for lunches).

I also will be prepping my afternoon teas by cutting up some fresh watermelon for the next few days and measuring out my tamari almonds and cashews.

Yesterday and today will also see me prepping my breakfasts by pre-cooking my eggs in the sous vide machine. Sous vide is a method of precision cooking in a bath of water at a consistent temperature and time. I batch cook fresh eggs for my son and I and put those eggs in the fridge to be re-heated and used for our breakfasts. BTW, sous vide eggs are definitely next level, like a cross between poached and soft boiled, but with a better texture.

Check out the sous vide egg below.
And yes, that is me breathing heavy with delight as the egg pops out.



Mental and physical health - turning negatives into positives -
Due to my job changes, my new role will see me with significantly less 'me time' with travel time and slightly different work hours. With my new role based in the city with no work from home options, this has meant that I will now have travel time eating into my personal time that I used to use for riding my bike or just having 'down time'.

As I now focus on my healthy lifestyle rather than weight loss, I have spent the time to work out how I can still get that little bit more exercise to make up for the reduction of riding my bike. I am also concerned with the whole Covid-19 global pandemic and the increased risk of infections by using public transport.

Plus, I really enjoy driving my MX-5.  😎

Taking these challenges and concerns into consideration, I have decided to drive daily into the city, but park about 1 km away from the office. This has two benefits, parking is MUCH cheaper just out of the city, but most importantly, I can now get two extra walks into my day. It is about a one kilometre walk to the office, so it gives me about an extra 20 minutes of incidental exercise to keep me healthy (on top of the one hour / six km daily walk).

This works for me, and is sustainable (which is critical).

And speaking of sustainability, my biggest tip for anyone on their health journey too.... 
Choose what is sustainable to you !

Sustainability has been critical to my success so far, and I think will be the key to my continued success in the future.

Everything in my journey so far has been sustainable.

- My diet is sustainable
- My meal prep is sustainable
- My exercise is sustainable.

Sure, life throws us curve balls all the time, but I know that if my lifestyle choices are sustainable, it is highly likely that my physical and mental health will not suffer when I have to deal with life's inevitable challenges.


If you haven't read my 100 kg celebration blog post yet, I highly recommend you check it out - Link


Check out the video of my story on Channel 7 News - Link


Check out the video of my story on Channel 9 News - Link 


Check out the video of my story on Sunrise - Link


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Join us in the Facebook Groups to share your journey.

So come on and join my private Facebook Group (only members can see what you post). 

-----------------------------------------------------------------------------------------------------

I'd love to hear about your health journey, so come on and join my private Facebook Group (only members can see what you post). 
There are now over 600 members in this group and we would love to hear from you!

So c'mon and join me on my journey, I look forward to connecting with you via -

Facebook - @HealthJourneyOz - https://www.facebook.com/HealthJourneyOz
Facebook Community - https://www.facebook.com/groups/HealthJourneyOzCommunity
Facebook Videos - https://www.facebook.com/pg/HealthJourneyOz/videos/

Sunrise appearance video - Link
Channel 9 News story video - Link 
Channel 7 News story video - Link

Success Story - https://blog.totalwellbeingdiet.com/success/how-terry-lost-42-of-his-body-weight

Today Show Video - https://www.facebook.com/watch/?v=473245413628226

YouTube channel - https://tinyurl.com/HealthJourneyPlaylist
Subscribe to my YouTube Channel - https://tinyurl.com/HealthJourneySubscribe

I've lost 100 kg in less than two years!


I've finally reached my ultimate goal of losing 100 kilos.
And I've actually achieved this in less than two years !!!

Actually, it was 103 weeks and one day... BUT WHO'S COUNTING !!!

To really understand this transformation, check out this awesome animated gif of the old me, 2 years ago, morphing into the new me!



So how much is 100 kilograms?

Well, I'm glad you asked.

44 blocks of this fat
This is an anatomically correct representation of 2.2 kilos - 5 pounds of human body fat.
I've lost 44 of these !



And for a laugh, here are some other cool comparisons to give us some perspective.

I've now lost...

4 big bags of pool salt that weigh 25 kilos each
These things are SO heavy, you can actually see me struggle holding it.
I used to carry FOUR of these on my body 24 hours a day - 7 days a week !



12.5 big bags of dog food that weigh 8 kilos each



500 potatoes - 500 large potatoes that weigh 200g each
Imagine carrying around 500 potatoes all day every day!


100 cartons of one litre Chicken Stock that each weigh one kilo
I use one of these every week when I make my famous, super healthy, Pumpkin and Corn soup


111 tubs of of Peter's Light and Creamy ice cream that weigh 900g each
I enjoy a serve of this a few nights a week just before bed.
Everything in moderation!
 


50 two litre bottles of milk ! 


200 tubs of butter that weigh 500 grams each


500 wheels of Brie cheese that weigh 200g each
I love my Brie cheese and eat a 1/4 wheel of it every night before bed.



266 standard cans of Coke that are 375 grams
Proud to say I haven't had a can of soft drink for nearly two years!


4,545 Tim Tams that weigh 22 grams each












113,636 M&Ms that weigh 0.88 grams each













8,850 Oreos that weigh 11.3 grams each

2,000 Snickers Bars that weigh 50 grams each













And finally - 

$8,000 worth of Lindt Easter Egg chocolate - 100 kilos at $80 per kilo
That's 100 of these huge one kilo Lindt Easter Bunnies
























Well, it certainly has been an awesome journey so far.
I have learned so much about health and nutrition, and it really has become a major focus in my life and I know that I have to focused on my health for the rest of my life.

I have come so far over the last two years, and I have some great blog posts planned to share in the near future, including all my tips to weight loss success, plus the next step of my journey, maintenance.

Join us in the Facebook Groups to share your journey.

So come on and join my private Facebook Group (only members can see what you post). 

-----------------------------------------------------------------------------------------------------

I'd love to hear about your health journey, so come on and join my private Facebook Group (only members can see what you post). 
There are now over 500 members in this group and we would love to hear from you!

So c'mon and join me on my journey, I look forward to connecting with you via -

Facebook - @HealthJourneyOz - https://www.facebook.com/HealthJourneyOz
Subscribe to my YouTube Channel - https://tinyurl.com/HealthJourneySubscribe


Week 100 - I've lost more than my neighbour Matt weighs - I'm now lost 97.3 kilos (214.5 pounds) over 100 weeks!



I've actually lost more than how much my ripped neighbour Matt weighs !
I've now lost a massive 97.3 kilos in 100 weeks and he weighs 96 kg!


Yep... I am now the lightest I have been in at least 30 years !!!
If you missed last week's big post about that milestone, check it out here - Link

Amazingly, I have actually lost more than my neighbour Matt !
Don't worry, we practiced social distancing and this is two photos melded together.

It's crazy to think that less than two years ago, I was as big as I am now PLUS my neighbour Matt.
To think that I effectively walked around 24 x 7 carrying Matt around does my head in.

Imagine, every time I got out of a chair, it was the same as me now, but carrying Matt as well.
  • Every time I walked up a set of stairs, I would have been carrying Matt.
  • Every time I walked a few metres, I would have been carrying Matt.
  • Every time I sat in a chair, I would have been carrying Matt.
    • No wonder I was constantly worried about breaking chairs!
And it is no wonder I was constantly out of breath or exhausted, 
I was carrying SO MUCH EXTRA WEIGHT.

But finally I can live my life without all that extra weight.
I can move around effortlessly, without carrying an extra person around all the time!

I can now sit in a car and have SO MUCH ROOM.
I can now sit at my desk, and not be out of breath just from living!


Plus now, I am becoming mesmerised by the the changes in my body.

As well as the obvious changes changes to my energy and fitness levels, there have been some awesome physical changes that I can see.

I am now mesmerised by my ribs and shoulders as I can now see and feel them.
It really is hard to explain how surreal it is to now feel body parts that have been previously covered in fat for decades.

I am also memerised by the fact that I can now see veins in my hands and forearms.
Once again, these were covered in fat for so long that I can't remember seeing them all those years ago.

Plus, sometimes I actually find myself staring at my feet.
This seems really weird, but my feet were slowly disappearing from view over the last sixteen years before I started my health journey. So as I can now see my feet now reappear, it seems like some sort of magic trick!


We'd love to hear about how much weight you've lost and how much your life has changed.

Join us in the Facebook Groups to share your journey.

So come on and join my private Facebook Group (only members can see what you post). 

-----------------------------------------------------------------------------------------------------

I'd love to hear about your health journey, so come on and join my private Facebook Group (only members can see what you post). 
There are nearly 500 members in this group and we would love to hear from you!

So c'mon and join me on my journey, I look forward to connecting with you via -

Facebook - @HealthJourneyOz - https://www.facebook.com/HealthJourneyOz
Subscribe to my YouTube Channel - https://tinyurl.com/HealthJourneySubscribe



Don't forget to like, share and comment on the videos !



Week 099 - I'm the lightest I've been in 30 Years !!! - Finally under the 90 kilo milestone!!!



Double milestone this week

I am finally under the magic milestone of 90 kilos !!!
And I am now the lightest I have been in at least 30 years !!!


The under 90 kilo milestone
This week I officially achieved the biggest milestone for me so far, to now weigh less than 90 kilos.

And why is that so important?

Because that was my weight in 2002 after my previous health journey success where I lost 54 kilos in 60 weeks on Weight Watchers.

But back then, a few months after the birth of our first son, I suffered from post natal depression. And then I got slack and neglected my health by going back to poor food choices and zero exercise.

However, I also realise now that I didn't have a maintenance mindset (even before the PND kicked in).

My mind was in a place of "Finally, I can eat normally again".

And I realise now that was the start of my downfall.

I now understand that my my health journey will never end. 
  • This is my new normal. 
  • This is my new lifestyle. 
  • And this time it is sustainable.

Maintenance
I have already been talking to Pennie my dietitian at the CSIRO Total Wellbeing Diet team about my transition to maintenance. She agrees with the approach that I proposed and it will take a month or two for me minimum to understand my body and the amount of food it needs to maintain my new healthy weight and lifestyle.

In regards to my physical and mental health -
Well, I can honestly say I can't remember feeling better than how I feel now !

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The lightest I've been for 30 years !!!

Yep... 
I've now lost a massive 97.3 kilos in 99 weeks!

In fact, the last two weeks have had some awesome weight loss and I am now only 88.2 kilos !

I really have no idea of why my weight loss has 'fast tracked' in the last two weeks as I have not changed my diet.

The only small changes made are that I have added a 25 minute bike ride and a soccer ball kick.
And I know weight loss is more about diet than exercise, but it is still amazing that I lost 3.6 kilos in the last two weeks.

The magical numbers on the scale.
I've had some amazing weight loss over the last few weeks.

This week, Week 099, as you can see below, I finally weigh less than 90 kilos!
Which of course is the lightest I have been for around 30 years.

So how did I work that out?
Well, history shows that I consistently gained around 6 kilos per year, every year, from 2002 to 2018.

I gained 95 kilos in 16 years.
In 2002 I weighed 89.9 kilos.
In 2018, at my heaviest, I weighed 185.5 kg!
That is close to 6 kilos gained every year !

From memory, I am pretty sure I weighed around 90 kg back in 1990 when I went trekking in Nepal.
And I know for a fact that I was quite a lot heavier in 1994 when we married.

So logically, I was around 90 kg in 1990, thirty years ago.

So as you can see, it feels pretty amazing to be nearly 54 years old and be lighter than I was when I was 24.

Just goes to prove what I can achieve when I am super motivated.


So here are my current stats -
It is amazing to me to see these numbers on my weight tracker.



And the progress chart blows my mind.

Week 001 started 15 June 2018 at a mind blowing 185.5 kg.
Week 099 and I have reached my initial goal of being under 90 kilos

I am super-proud of my achievement and how there are only a few spikes and I have consistently lost nearly one kilo per week every week.



So what's next?

Well, being only 2.7 kilos away from losing 100 kilos has prompted me to push myself that little bit further.

Physically, I still have quite a bit of fat around my waist, definitely more than a few kilos !

So my new ultimate goal is to lose 100 kilos total.

I hope you stick around and join me on my journey to losing 100 kilos, and then of course, you can join me for the next exciting chapter - Maintenance.


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I'd love to hear about your health journey, so come on and join my private Facebook Group (only members can see what you post). 
There are over 450 members in this group and we would love to hear from you!

So c'mon and join me on my journey, I look forward to connecting with you via -

Facebook - @HealthJourneyOz - https://www.facebook.com/HealthJourneyOz
Subscribe to my YouTube Channel - https://tinyurl.com/HealthJourneySubscribe

Don't forget to like, share and comment on the videos !

My super simple, tasty and nutritious Pumpkin and Corn soup. A step by step on how to make it.


This is perfect for time poor people like me that want to easily make a big batch of super tasty and nutritious Pumpkin and Corn soup.

Prep time is only about ten minutes to throw it all together into the slow cooker, and about ten minutes to blend it at the end. Cooking time is around 6 - 8 hours in the slow cooker.

Ingredients
  • 1.5 kilos chopped pumpkin
  • 500g frozen corn,
  • Crushed garlic (heaps),
  • 1 litre chicken stock,
  • 1 Continental chicken (or beef) stock pot tub (this makes it really tasty)
Cook it all in a slow cooker on low for 6 - 8 hours.

Blend together

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Here's everything you need.

A slow cooker (If you don't have one, you can get them from Kmart for under $20)
1.5 kilos of chopped pumpkin (Woolies sell 480g packs and Coles sell 500g packs - both $4 each)
- (I'm lazy and buy it pre-chopped, but feel free to chop your own to save money
500g of frozen corn kernels
1 litre of chicken stock (vegetable stock is fine too)





Minced Garlic - As much as you want
Continental Superb Stock - Beef Stock Pot - (The Chicken ones are also fine, I haven't tried vege)

Just start throwing it all in !

Start with adding the diced pumpkin

Next, weigh out 500g of the frozen corn



Add the 500g of corn to the pumpkin.

Then add the one litre of chicken stock on top.



Now add as much of the minced garlic as you want.
As you can see, I add quite a lot of garlic!


Give it a good stir


Now grab one of the Continental Superb Stock - Beef Stock Pots (The chicken ones are fine too)


Yeah... I know this looks disgusting... Just spoon out little bits of the solid stock and spread around the mixture.


Give it a good stir


Set to Low heat and let it cook for 6 - 8 hours.
Stir every few hours if you can, but this is not essential


Now,
So you can measure and track this, get a big bowl that you will be storing the finished soup in.
These batches make around 2.8 kilos of soup, which is quite a lot.
People have mentioned it freezes fine, but I just spread mine out over a week for seven nightly serves.

Weigh the pot / bowl BEFORE you start blending the soup to make the final product.
Write that down as we need it later to determine exactly how much we make.

As you can see, my pot weighs 1.9 kilos.


Here's what the soup looks like before blending.

Be careful - this is SUPER HOT / BOILING


Now just get a big ladle and add a portion to blender.
If you don't have a blender, Kmart has them for about $30.

Remember - this is SUPER HOT AND WILL BURN !!!

Don't add too much, usually a third of the blender is enough as too much makes it difficult to blend.

Important - 
Depending on the design of your blender, soup may shoot out of the 'air-holes' / vents in the lid.
The blender is powerful, and I have tiny bits of burning soup shoot out of these holes like hot lava at Krakatoa volcano.

Always ensure you hold the lid down when blending.


Looking Good !!!

Blend till you get a nice smooth consistency


Add to to your


Once you have blended all the soup and added to the pot, time to put the put on the scales to see how much it weighs for the whole batch

The scales show 4.7 kilos total
The pot by itself weighs 1.9 kilos (we weighed that before and wrote it down).

Now to work out how much soup we made, but subtract 1.9 kilos from 4.7 kilos.

4.7
-
1.9

Equals - 2.8.

This means we have made a batch of 2.8 kilos of soup !



I divide this up into seven nightly serves of soup, so each night I just serve up 400g of soup.
2.8 kilos - divide by seven nights = 400g per night.

Remember, this freezes perfectly so you can just divide it up and freeze to consume whatever size serve you want.


And here's the finished product.




And here's how I add it to the tracker.
I am using a computer, so screenshots are from a PC.

Under Manage Combos - Create a New Combo.

I just add the frozen corn, the pumpkin and the chicken stock liquid.

See that the soup has a massive 25.9 vege units !
Don't worry, all these vege units are FREE food units.

In fact, I also consume plenty of other veges during the day / week, including frozen peas, corn, carrots for some lunches, tomato and lettuce in other lunches, as well as mushrooms and onion most nights).

Enjoy as much Free Veges as you want !


Now that you have the combo, you can just use a 'portion' of that combo for each serve you eat.
As I have it nightly, I just add the following to my daily tracker.

100 divided by 7 is close enough to 14 ( 7 x 14 is 98)
So I just update the tracker to .14 (which is one seventh).

And this gives me 3.6 vege units, that are both tasty and nutritious (and plenty of fibre to get things moving).




















I hope you enjoy my soup, I certainly love it and look forward to it every night.

=======================================================================

Join us in the Facebook Groups to share your journey.

So come on and join my private Facebook Group (only members can see what you post). 

-----------------------------------------------------------------------------------------------------

I'd love to hear about your health journey, so come on and join my private Facebook Group (only members can see what you post). 
There are now over 600 members in this group and we would love to hear from you!

So c'mon and join me on my journey, I look forward to connecting with you via -

Facebook - @HealthJourneyOz - https://www.facebook.com/HealthJourneyOz
Facebook Community - https://www.facebook.com/groups/HealthJourneyOzCommunity
Facebook Videos - https://www.facebook.com/pg/HealthJourneyOz/videos/

Sunrise appearance video - Link
Channel 9 News story video - Link 
Channel 7 News story video - Link

Success Story - https://blog.totalwellbeingdiet.com/success/how-terry-lost-42-of-his-body-weight

Today Show Video - https://www.facebook.com/watch/?v=473245413628226

YouTube channel - https://tinyurl.com/HealthJourneyPlaylist
Subscribe to my YouTube Channel - https://tinyurl.com/HealthJourneySubscribe