Daily uk news Barista, 20, who has lost 44kg without a personal trainer reveals the EXACT foods she eats to maintain her new toned physique PremierLeague-News.Com

PremierLeague-News.Com - A young Australian woman who lost 44kg in less than two years without the help of a personal trainer has revealed the food she eats to maintain her physique.

Daily uk news Barista, 20, who has lost 44kg without a personal trainer reveals the EXACT foods she eats to maintain her new toned physique PremierLeague-News.Com

PremierLeague-News.Com - A young Australian woman who lost 44kg in less than two years without the help of a personal trainer has revealed the food she eats to maintain her physique.

Daily uk news  Barista, 20, who has lost 44kg without a personal trainer reveals the EXACT foods she eats to maintain her new toned physique PremierLeague-News.Com
04 May 2021 - 01:30

PremierLeague-News.Com - Breaking Sport Transfer News ! A young Australian woman who lost 44kg in less than two years without the help of a personal trainer has revealed the food she eats to maintain her physique.Xanthia Efthymiou, 20, weighed 114kg in her final year of high school and started losing weight in December 2017 after experiencing painful back issues.'I went to my doctor to find out I gained 20kg that year and was told I would have major health risks if I was to continue gaining weight the way I was,' Xanthia told FEMAIL.'I would always try to cut out certain foods but at night I'd give in and snack for hours,' she said.But the Gold Coast resident managed to transform her lifestyle and tipped the scales at 70kg by September 2019.In a TikTok video posted on April 2, she listed the homemade meals and healthy snacks she enjoys eating on a regular basis.Scroll down for video  Xanthia Efthymiou, 20, (pictured) weighed 114kg in her final year of high school and started losing weight in December 2017 after experiencing painful back issues Xanthia managed to transform her lifestyle and tipped the scales at 70kg by September 2019. In a TikTok video, she listed the meals and snacks she enjoys eating on a regular basis  In the video she began her day with rolled oats and a bowl of watermelon, followed by YoPRo high protein yoghurt.Lunch consisted of premade chicken, rice and vegetables accompanied by a no sugar coconut delight protein bar.To ensure she refuels her body after a gruelling hour and a half workout, Xanthia enjoyed a vegetable stew. The video is part of a series Xanthia has been sharing to encourage others to eat healthy and lose weight if desired. By sharing her story online she has attracted a strong TikTok following of more than 400,000 people.   In the video she began her day with rolled oats and a bowl of watermelon, followed by YoPRo high protein yoghurt To ensure she refuels her body after a gruelling hour and a half workout, Xanthia enjoyed a vegetable stew 'I would always try to cut out certain foods but at night I'd give in and snack for hours,' she said  RELATED ARTICLES Previous 1 Next The six dietitian-approved snacks to pack that will keep you... Student, 29, who has lost a staggering 45kg reveals the... Dad-of-two, 43, shares how he lost 15kg WITHOUT exercising... Clever mum reveals her simple trick for saving hundreds of... Share this article Share In her final year of high school, Xanthia originally weighed 114 kilograms and started losing weight in December 2017 after experiencing painful issues with her backXanthia previously told FEMAIL she had a 'really bad problem' with binge eating and would consume a high amount of fast food and snacks daily. 'The most challenging part was starting, I was always scared to work out in public because I'd breathe so heavily so I was scared people were going to judge me for being so unfit,' she said.

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.'I started doing high-intensity interval training (HIIT) three times a week until I felt comfortable going into the gym,' she said.'I now do weightlifting five days a week and it's currently my favourite form of exercise since I've started my journey.'She also learnt how to exercise and work out at the gym without the assistance of a personal trainer.   Xanthia admitted she previously had a 'really bad problem' with binge eating and would consume a high amount of fast food and snacks daily The Gold Coast local admitted she had a 'really bad problem' with binge eating and would consume a high amount of fast food and snacks regularly THE DIFFERENT TYPES OF WORKOUTS AND THE BENEFITS Cardio improves cardiovascular health and strengthens the heart to help pump blood efficiently! It also lowers blood pressure and helps regulate blood sugarWeight training increases muscle mass which expends more energy, therefore burning more calories, while also increasing bone density and improving posture, balance and flexibility While cardio and weights differ in training style, both are just as important to do each week Any type of exercise has many benefits, like better sleep, improved brain power and energy, regulating weight and improving immunity Source: Adala Bolto  adverts.addToArray({"pos":"mpu_factbox"})Advertisement She also learnt how to exercise and work out at the gym without the assistance of a personal trainerTo fast track the weight loss, Xanthia started maintaining a well-balanced diet by eating healthy nutritious food and protein. 'I would make sure I ate high volume foods to be fuller for longer and not tempted to snack on sweets,' she said.But she didn't suppress her cravings and ate tiny pieces of chocolate with fruit to get a sugar fix, which helped her avoid binge eating.'I was in a calorie deficit, so when I was starting I consumed 2,700 calories per day because I would burn so many calories from just walking,' she said. A calorie deficit is a specific number calculated by an individual's diet, exercise routine and water consumption. To stay in a calorie deficit and lose weight, the individual must consume less calories than the amount of food and drink consumed on a daily basis.  XANTHIA'S 'DAY ON A PLATE' BEFORE Breakfast: oat pancakes with honey Lunch: two beef hamburgers wrapped in lettuce rather than bread buns Snack: toast with a spread or Halo Top ice cream Dinner: Grilled chicken with vegetables and potatoes Other snacks: fast food and sweets   adverts.addToArray({"pos":"mpu_factbox"})Advertisement XANTHIA'S 'DAY ON A PLATE' AFTER  Breakfast: oats and honeySnack: yoghurt with fruit and a small piece of chocolateLunch: burrito bowl Pre-gym snack: protein smoothie  Dinner: a form of protein (beef, pork, chicken) with potato pesto   adverts.addToArray({"pos":"mpu_factbox"})Advertisement To fast track the weight loss, Xanthia started maintaining a well-balanced diet by eating healthy nutritious food and protein in addition to working out By September 2019 she managed to drop to 70 kilograms through months of continuous hard work and determination By sharing her story on video platform TikTok , she has managed to inspire thousands of others to fast track their lives and focus on health, diet and fitnessBy September 2019 she managed to drop to 70 kilograms through months of continuous hard work and determination.While it was challenging, Xanthia is happy with how much she has lost but is aiming to build lean muscle in future.'Weight loss doesn't have to be a punishment - I learnt that the hard way,' she said. 'Eating too low in calories can be so damaging and I'm so grateful I stayed patient throughout my journey and didn't focus on losing weight fast or trying out all the FAD diets.' XANTHIA'S FAVOURITE GO-TO WORKOUT Five minute warm-up on the cross trainer Six sets x barbell hip thrust x 8 repsFour sets x barbell walking lunges x 10 reps Four sets x dumbbell Bulgarian split squats x 12 reps Four sets x leg press x 15 repsFour sets x cable kickbacks x 15 reps  adverts.addToArray({"pos":"mpu_factbox"})Advertisement Read more: www.tiktok.com/@... DM.later('bundle', function(){ DM.has('external-source-links', 'externalLinkTracker'); });

Source = PremierLeague-News.Com

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