Fitness expert reveals how she lost 68 kilos: Cut sugar, mind liquid calories

Maddie Dyals, a dedicated fitness mentor, has captured attention for her remarkable body transformation, shedding an impressive 68 kilograms. Her journey from obesity to fitness has inspired many, as she continues to chronicle her progress online. Through her Instagram account, Maddie consistently posts helpful advice related to her diet, workout routines, and the lifestyle changes that helped her reclaim her health.

On April 28, Maddie emphasized the importance of adopting a balanced and lasting approach to losing weight. According to her, drastic diets may show short-term results, but long-lasting changes stem from sustainable habits. She shared a practical plan to jumpstart fat loss in just 14 days using five essential practices that lay the groundwork for continued success and healthy living.

Cut out highly processed foods and focus on proteins

Replace packaged, unhealthy snacks with meals centered around protein sources such as lean chicken, fish, legumes, and eggs. Protein plays a crucial role in keeping you fuller for longer periods, controlling unnecessary cravings, and preserving muscle tissue during weight loss. Making this shift enhances satiety and helps regulate appetite naturally.


Add strength training 2-3 times per week

Lifting weights helps build lean muscle mass, which increases your resting metabolism and improves your overall body structure. Since muscle can be lost along with fat during a calorie deficit, resistance training is vital. Engaging in compound lifts like squats, lunges, and push-ups not only tones the body but also improves strength and functionality.

Move gently on recovery days

Even on rest days, staying lightly active through walking, stretching, or practicing yoga can aid muscle repair and circulation without overstraining the body. Recovery is essential in any fitness program, as it allows the body to rebuild and rejuvenate.

Make sleep a top priority

Getting 7 to 9 hours of restful sleep every night can help regulate the hormones responsible for hunger and stress. Poor sleep can lead to elevated cortisol levels and poor food choices. A consistent sleep routine supports weight control and overall well-being.

Watch what you drink

Liquid calories often go unnoticed. Replace sugary beverages with water, herbal teas, or black coffee to significantly reduce calorie intake. Sweetened drinks, sodas, and alcohol are often loaded with sugar and can disrupt fat loss efforts by increasing cravings and reducing willpower.

Maddie emphasizes that staying consistent and motivated is what ultimately fuels lasting weight loss. A routine that includes a calorie-conscious diet, regular resistance training, mindful rest, and smart nutrition choices can lead to sustainable results and improved health over time.