DEPRESSED, anxious and hiding away, Natasha Golijan didn’t recognise the woman she had become.
In early 2024, the fitness trainer from Sydney, Australia, tipped the scales at nearly 20st and admits daily life felt overwhelming.
“At that time I was overweight and someone called me a whale,” Natasha, now 30, said.
“They told people not to take advice from me, saying I needed to take my own advice.”
Natasha said the abuse “stung deeply”, especially as she was struggling with her mental health.
“I was battling depression and suicidal thoughts,” she said.
“People didn’t know what I was going through behind the scenes.”
But one day, while looking in the mirror, she had the suddenly realisation that she had to make a change.
“I reminded myself that I deserved more than what I had been through,” she explained.
Food had always been her weakness, swinging between overeating and crash diets. But this time she took a different approach.
“I avoided extremes. I ate whole, nourishing foods and I moved in ways that felt good instead of punishing,” she said.
The weight started to shift. Over 12 months, Natasha dropped 8st (52kg/112lbs), going from 19st 12lbs (126.7kg) to just under 12st (75.7kg).
“At first I was mocked for being an overweight trainer,” she said.
“Then once I lost the weight, people started calling me too skinny. I’ve just learned to brush it off with a smile.”
Natasha admitted the process wasn’t easy, but she “never wanted to quit”.
She said: “In the end I rediscovered a brand new version of myself. I did it for the woman I saw in the mirror.”
Her transformation left her with loose skin but she refused to see it as a flaw.
So far, she has had four skin-tightening sessions and said she may one day consider surgery if she competes in bodybuilding.
“Beauty comes in all forms and we are all unique,” she said. “For now you need to love yourself every step of the way.”
After eating whole, nourishing foods and moving in ways that felt good instead of punishing, Natasha saw the weight start to shift[/caption]
Her transformation left her with loose skin but she’s since undergone skin-tightening sessions[/caption]
Natasha’s journey reshaped her career. She began coaching women around the world through online programmes and even wrote her first ebook.
“Obesity didn’t win,” she said.
“Some people assumed my weight loss was from fat-loss injections. It wasn’t.
“It was intentional food choices and lifestyle changes.”
Now she wants others to believe change is possible.
“No matter where you’re starting from, you can rewrite your story,” she said.
“You just have to take that first step.”
The NHS 12-step plan to help you lose weight
FROM faddy diets to dodgy detoxes – most of us have heard it all before when it comes to weight loss.
But burning fat can be easy and mostly free.
In fact, the NHS has a whole load of medically-approved tips for weight loss and shedding body fat once and for all…
- Don’t skip breakfast
Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. - Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. - Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. - Get more active
Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. - Drink lots of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. - Eat high fibre foods
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils. - Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. - Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full. - Don’t ban foods
Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There’s no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance. - Don’t stock junk food
To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. - Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. - Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.