· Max Lowery · Podcast Episode · 2 min read
#24 How Rosalie lost 10kg and 4 inches whilst going on three holidays
Rosalie joins Max on 'Never Diet Again' podcast, sharing her 10kg weight loss journey in just 90 days. But it's not just about the weight - Rosalie's story is a transformative shift in mindset, debunking health myths & embracing a holistic lifestyle.
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How Rosalie Lost 10 Kilos in 12 Weeks Without Restriction: From Over-Exercising to Sustainable Habits
Think you have to work out more and eat less to lose weight
Rosalie did the opposite. At 29, she was doing all the workouts and still gaining. She felt uncomfortable in her body, low in confidence, and stuck in the all-or-nothing cycle. In just 12 weeks, she lost nearly 10 kilos and 10 to 12 cm from her waist by simplifying her meals, adding protein, and cutting mindless snacking. No extreme rules. No guilt. Just structure that fits real life.
What changed for Rosalie
• From over-exercising to smart movement: she kept steps and added strength training without chasing burnout
• From good and bad foods to balanced meals: three satisfying, protein-focused meals that kept hunger steady
• From autopilot snacking to mindful choices: water, a short walk, and a quick pause before reaching for food
• From chaos to calm: weekly online grocery orders and simple go to breakfasts made eating well automatic
• From scale obsession to steady progress: she learned that trends matter more than daily numbers
Real life wins
Rosalie kept her results through a wedding, hen do, and short breaks by planning ahead and staying flexible. Breakfasts with protein, lots of veg at lunch and dinner, and intuitive desserts when she truly wanted them. She stopped labeling foods, stopped the guilt cycle, and started trusting the process. Her energy, sleep, and confidence all improved, and the weight continued to come off even after the 90 days.
Why this works
This isn’t another diet. It is a mindset shift. You build habits you can actually keep, then you let them run on autopilot. Structure gives freedom. When meals are planned and your environment is set up to help you, weight loss stops feeling like a fight and starts feeling like a normal day.
If you are tired of starting over, over exercising, and wondering why nothing sticks, Rosalie’s story shows a simpler way to lose weight and keep it off without giving up your life.
Want daily tips, inspiring client stories, and practical strategies for food freedom? Follow Max on Instagram at www.instagram.com/max.lowery