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Sofia Lost Over 20KG In A Year By Totally Transforming Her Diet!

Sofia Lost Over 20KG In A Year By Totally Transforming Her Diet!

Sofia aka Itzbenso on Instagram (Be sure to follow her page!) had always been overweight and after moving to London, quickly put on 20KG by overeating and falling into the usual, unhealthy eating traps that most people do.

After Sofia’s best friend sat her down and told her that her eating had gotten out of control, she realised they were right and if she wanted to be healthier and happier, she needed to make a change and start eating right and working out.

Sofia details out exactly what she did to lose the weight and feel amazing! Her full workout and diet below.


Weight Loss Diet:

I started my weight loss telling myself that I wasn’t following a diet, but by adopting a new lifestyle. I decided to cut out all sweets, sugary drinks, crisps and junk food in general. I replaced my whites with browns – brown rice, brown pasta, and brown bread. Decided to eat healthy proteins and healthy fat such as avocados and peanut butter.

I have made all this changes on an every day basis and controlled my portions by counting calories. I used to eat 1200-1500 calories a day.

So basically a normal day would consist of:

Breakfast: Sliced brown bread with lightest soft cheese or 0% cottage cheese with coffee or tea. A Kiwi or an orange for my daily Vitamin C.

Lunch: 30% Carbs (Brown rice, brown pasta, noodles, quinoa, grains) with 30% proteins (Chicken breast, Eggs, Salmon, fish) and 40% fresh vegetables (Carrots, broccoli, peppers, cucumber, lettuce and so on)

Snack: Banana + One square of dark chocolate

Dinner (max at 7pm): Eggs, salad and 0% Yoghurt and an apple.


Weight Loss Workout:

I used to work out 5 times a week – and walked 10,000 Steps or more every day. For my workout at the gym – 1 hour cardio + one hour lifting weights and toning up. 2 times a week, I had aerobic classes.


Before Stats: 21 years old / 164 cm / 87KG

After Stats: 21 years old / 165 cm / 57 KG


How Did You Put On The Weight?

I was born chubby so I have always been overweight. I then moved to London and I put on 20KG in a year.

What Was Your Diet Like Originally?

I used to eat a lot of junk food, going the easy way, overeating, midnight snacking and so on.


What Made You Start Getting Healthy?

My best friend sat me down and told me that it was getting out of control and that I had to do something for myself. That is what motivated me.

See Also

What Small Changes Do You Think Had The Biggest Impact?

Cutting off my sugar intake. Walking 10,000 steps a day. Counting my calories. Controlling my portions.


How Did You Stay Motivated?

Once you see the results, It becomes an addiction.

Were There Any Particular Tough Points On Your Journey?

When I stopped losing weight despite my efforts/ When I had to cancel diner plans with friends so I don’t break my diet/ When I had to eat a salad while everyone was having desert


What Advice Would You Give Someone Looking To Lose Weight?


What Are Your Favourite Healthy/Weight Loss Recipes?

I like putting veggies and spices in everything I eat.


How Do You Feel After Completing Such An Amazing Transformation?

I feel NEW. I feel confident, I feel beautiful and I feel FREE AND HEALTHY.

For More Of Sofia Please Check Out Her:


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