A WOMAN who was forced her to sleep on the sofa because stairs were too difficult has lost almost half her weight.
Ash Mac, a 32-year-old makeup artist from Melbourne, Australia, once tipped the scales at 18st 3lbs (115kg), and was a size 22.
But today, Ash wears a size 12 and weighs 11st 9lbs (73 kg), losing an incredible 6st 8lbs (41.7kg) – and all by changing her diet and activity levels.
One of the most touching moments of her journey came when a friend told her, “You walk with purpose now,” which Ash considers the greatest compliment she’s ever received.
Ash says she always had a “complicated” relationship with food.
“Even as a child, I battled with portion control,” Ash shared.
“During my teens and 20s, I tried every fad diet and weight loss method you can think of, but nothing ever worked long-term.
“I was stuck in this ‘all or nothing’ mentality.
“I’d get frustrated and give up if I didn’t see results fast enough. That disappointment would just push me back to comfort eating, and the cycle would start all over again.”
Years of overeating took its toll – not only impacting Ash’s self-esteem but also her physical health.
“I began experiencing unbearable back and hip pain,” Ash explained.
“After a series of tests, my doctor discovered I had low vitamin D levels, and it was affecting my bone density, which only worsened the pain.
“The more weight I carried, the harder even the simplest tasks became.
“Walking, moving, even climbing the stairs – everything hurt. It got so bad that I was practically immobilised by the pain.
“I had to sleep on the couch because I physically couldn’t make it up the stairs without collapsing.”
For Ash, the turning point came when her partner, Andre, decided to take charge of his own health.
I broke down, had a panic attack and felt disgusted with myself. I decided enough was enough and it was time to make some serious major changes.
Ash
“Andre started his weight loss journey in May 2023,” Ash recalled.
“He got himself an online coach and began a very strict and rigorous diet plan.
“I could see this working so well for him – he’s already dropped 77 lbs (34 kg) and [I] felt absolutely helpless on the sidelines not being able to better myself in the same way.
“I’d previously given so many excuses to not dive in, and I’d completely had enough.
“I broke down, had a panic attack and felt disgusted with myself. I decided enough was enough and it was time to make some serious major changes.”
The first change Ash made was adjusting her diet.
She says: “Before losing weight, even though I ate a lot of fruits and vegetables, I didn’t know when to stop and struggled to recognise when I was full.
“I had no concept of nutrition either and was always eating out and having takeaways.
“Now, I have a much better handle on portion control and am more mindful of my nutrition.
“I meal prep every Sunday for the entire week (every meal) so I stay on track and don’t fall back into bad habits out of convenience or laziness.”
With her diet in check, Ash turned her focus to exercise, saying: “Learning to love to move my body was a big challenge.
“But the more I did it, the easier it became.
“Currently, I’m in the gym 2-3 times a week, walking daily, and playing field hockey two times a week. This has evolved from being absolutely petrified to step into a gym (let alone work out), to going on 5km runs weekly and lifting weights confidently.
“I played hockey growing up and have had a 10-year hiatus due to a lack of confidence and weight gain.
“Losing weight, I’ve felt confident about getting back on the field, and I probably love it more now than I ever did when I was younger.”
Ash admits her weight does fluctuate and she hasn’t reached her “goal body” just yet.
She says: “I still have weight I want to lose, and I will be going about it slowly and sustainably to ensure it sticks.
“I also have lots of loose skin around my bust, stomach, and arms, which I hope will firm up a little through exercise. I want to be the best version of myself mentally, being comfortable in my own skin – whatever size I find myself in.”
When asked what advice she would give to others who are struggling with weight loss, Ash says: “Take it one day at a time, and choose to show up for yourself even when it’s hard.
“Not every day is easy, but if you can sit back and look at things objectively rather than in the height of emotion, you will better be able to move past set backs when they inevitably come up.”
Chew your food
This mindfulness trick is used to focus your brain on the food you are eating – how it tastes and feels – rather than scoffing it in a hurry. If the brain does not register that you have eaten, you’ll soon crave more food.
Avocado a day
Eating avocado every day can fight visceral fat in women, which collects around the organs in the stomach and can lead to diabetes, heart attack, and some cancers, according to a University of Illinois Urbana-Champaign study of 105 people.
Avoid fizzy drinks
Losing belly “fat” may just be a case of preventing bloating, which can be onset by fizzy soft drinks. Instead, keep hydrated with water.
Reduce alcohol
Alcohol does no favours at all for our health or figures. It is ’empty calories’, meaning it contributes to your calorie intake without giving any nutritional benefit.
Hangovers can also lead you to eat more fatty foods, while putting you off exercising.
Sleep more
Various studies have shown that if you’re not sleeping well, it can cause weight gain.
People are more likely to crave junk food when they are sleep deprived because, not only are they in need of an energy boost, but their appetite hormones are all over the place.
Reduce stress
Stress causes an imbalance of hormones, particularly cortisol. This hormone has been linked with obesity and excess belly fat.
Find ways to reduce your stress to avoid the so-called ‘stress belly’.
