Starting from her heaviest
Yi Jie came to ATP demotivated, at her heaviest weight of 95kg. She had tried various diet strategies before, including keto and intermittent fasting, but always ended up gaining the weight back. The initial consultation found that her lack of focus on exercise and frequent yo-yo dieting had affected her body composition, leaving her short on protein and muscle mass and higher in body fat, and that poor sleep was an ongoing struggle.
I feel stronger and more energetic after making these changes.Yi Jie
A plan built for her
The goal was to help Yi Jie lose 10 to 15kg and reach a body fat percentage of 25%. Her coach set a nutrition plan built around a 35% calorie deficit, high protein, moderate carbohydrates and low fat for the first month. Despite struggling with cravings and a large appetite early on, Yi Jie stuck to the plan and lost 7.5kg within 3 months, bringing her down to 84kg.
My coach shares her wealth of knowledge and guides me in nutrition, workouts, and cultivating healthy lifestyle habits. She helps me customise workouts to constantly challenge my body.Yi Jie
Working through the plateau
Progress slowed as sleep problems caused more plateaus, until a holiday in Bali helped Yi Jie relax and the weight started to drop again. Once she was under 80kg, her macros were adjusted to include more variety and dietary fat, along with occasional home-cooked meals in controlled portions, and the complaints about hunger stopped.
My coach is really knowledgeable and encouraging in helping me customise my weight loss plan.Yi Jie
Almost 20kg down, and still going
With a new job bringing a new schedule, Yi Jie faces a fresh challenge in keeping up her routine, but she and her coach are confident she can keep making progress. She has already lost almost 20kg and dropped her body fat percentage substantially, and as she approaches the midpoint of her transformation, she is more conscious of the decisions she makes in her everyday life.
I am more conscious of making informed decisions in my everyday lifestyle choices as compared to before.Yi Jie
Yi Jie’s transformation has been a testament to consistent effort and determination, built on a nutrition plan flexible enough to allow for occasional indulgences and a schedule that keeps changing around her.
Coached at ATP Personal Training Singapore
