The Secret to Weight Loss: M.E.N

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Four years ago I was fat, unhappy and had a strong dislike of myself.
Despite my positive and confident exterior, I went to bed each night knowing there was a better way of living. Yet I still did nothing about it.

The way I cared for my health represented how I cared for the rest of my life and it impacted upon my results at University, my drive and love for life.

At 20 years old I shopped at a plus size shop and wore a size 24 dress.

“Barely anyone got past the surface to the “me” that was dying inside”

I disliked going out with my friends as I was the elephant of the herd.So I drank too much to hide my insecurities and thus I was always the loudest and drunkest at a party.

If I went to the gym (which was once in a blue moon) I walked on the treadmill for 30 minutes because I didn’t know what else to do and I wanted to be invisible.

I’ve always had a lot of friends but they always saw the “ON” version of me. Barely anyone got past the surface to the “me” that was dying inside.I had a hard time speaking about my emotions because I thought no one would understand.

I was always surrounded by my friends who are the most beautiful and slim humans on this planet, so I continually felt aesthetically inferior. As a result, I numbed my vulnerability and never dealt with my issues.

It took the words of one individual and a really tough time mentally to make the decision that enough was enough.


Over the past few years, I have learnt that in order to shift any substantial amount of weight, you need to implement MEN into your life. Not just on one occasion, but on a daily occasion, and multiple times a day.

I know what you’re thinking…. Time to hit the sheets! By all means, hitting the sheets will definitely help your mindset and will get in a little extra cardio, however there is much, much more than this.

The key to weight loss is Mindset + Exercise + Nutrition

“Over the past few years, I have learnt that in order to shift any substantial amount of weight your secret key lies in these three pillars: Mindset. Exercise. Nutrition”






img2“The mind is everything. What you think you become.”

The moment I decided that enough was enough, I changed my course. I began by shifting my mindset and I have been on a roller coaster weight loss ride ever since.I lost approximately 42kgs. I learnt a lot along the way but I discovered that the trick to weight loss is all about having the correct MINDSET, and actively telling yourself positive things. Not just once. All day. Every single day.

As a result of my journey I wrote an eBook, which I invested my heart and soul into. I wanted to provide others with a tool to help them change their course, and take back control of their life. I wanted to be able to share my struggles in the hope that someone could learn from my experiences and I could empower others to follow in my footsteps. The eBook is entitled “The secret ingredient to fat loss success: MEN”.


excercise“Those who think they have no time for exercise will sooner or later have to find time for illness.”
Edward Stanley

We all know that exercise is crucial to losing fat. We hear it on TV. Doctors say it. We read about it. There is no denying that. But the reality is when you are trying to lose weight the last thing you want to do is get to the gym and start running on the treadmill like a hamster on a wheel. There are so many excuses we can come up with not to exercise:

  • I’m really busy at work.
  • I have to take care of my kids.
  • People are probably laughing at me while I am training.
  • I’m not strong enough.
  • It is too hard.

What you need to do is change your perception of exercise. Exercise not because you want to lose weight. Exercise because of the countless health benefits it provides. Our bodies are designed to move. Exercise because you don’t want to have diabetes or heart disease. Exercise because you want to spend your life being able to move and not suffering from osteoporosis (which as women we are at a higher risk of developing). Exercise because it is great for your mental health. As Elle Woods once said in Legally Blonde “Exercise gives you endorphins. Endorphins make you happy.

Choose an exercise you enjoy. I will admit some exercises are more effective than others in helping you lose weight. And it isn’t running on the treadmill. In my experience the most effective training formula for weight loss is resistance training and high intensity interval training (HIIT). That means lifting weights and doing short bursts of high intensity cardio like short sprints. That means 45 minutes to an hour at the gym tops! When you train, train for strength not numbers on the scales. When you build strength and stop worrying about the numbers on the scales, those numbers will plummet.


excercise“You cannot out-exercise a bad diet.”

Fact: Fat loss is 80% food and 20% exercise.

You will not lose weight if you spend hours training at the gym only to come home and eat a whole pizza every day. All that will guarantee is you missing out on a lot of nutrients and likely gaining weight.

You also will not lose weight if you spend hours training at the gym and eat 1200 calories a day or if you are on the 5:2 diet (500 calories, 2 days a week). Well you might at first but you will destroy your metabolism and you will rebound and put on more weight than you lost.

Nutrition is not about dieting. It is not a quick fix. If you look at nutrition as a quick fix then even if you achieve your weight loss goals you will rebound and you will always have an unhealthy relationship with food.

Forget paleo, forget Atkins, forget cutting out carbs or fat. The only diet I follow is flexible dieting.

For the past 3 years I have been losing weight eating between 1850 and 2050 calories depending on different factors, training regimes and time. I have eaten ice cream, chocolate, lollies, liquorice, cookies, custard and mousse. I have drunk alcohol. I have gone out to eat with my friends. I have been to weddings, funerals, birthday parties and work parties. I have done this because I understand the macronutrient content of foods. I follow a method known as flexible dieting or “If It Fits Your Macros” (IIFYM) whereby you can eat whatever you want provided that it fits within your macronutrient requirements and you have hit your micronutrient targets for the day.

Macronutrients are nutrients that provide calories or energy to your body. Your body needs macronutrients to function and grow. There are 3 types of macronutrients: protein, fat and carbohydrates.Everybody has different macronutrient requirements depending on their goals, their lifestyle and their jobs.

Losing fat is as simple as consuming less energy than you are expending. This is why tracking your energy intake is key.

Weight loss is hard. It’s not impossible.
I am not super woman for having lost weight, and neither is anyone else who has gone through the process. You are capable of making changes to your life if you make a commitment to make your health a priority. I truly believe this. I hope that in sharing my story you will finally have the tools to shift your mindset, begin your journey and learn how you can keep the weight off for life.

Kate Purtle is the CEO and Founder of Persistence Pays – an Australian based brand and online platform assisting women in their journey in the areas of weight loss, health, goal setting and self-improvement. After battling a long illness with Ross River Fever, followed by too much partying at University, at 20 years old she weighed in at 290lbs (133kg). At this time, despite her over confident exterior she was in a really poor mental state, with a lack of self-esteem and negative self-talk. When she decided to turn her life around, she began documenting her journey on her Instagram blog @persistencepays, which inspired others to follow in her footsteps. As a result she developed her business, and left her successful career in urban planning in Sydney to follow her dreams of assisting others on their own journey of health and self-development. She is now paving the way for other women and using her journey, knowledge, passion and experiences to help empower and inspire women to be strong in body and in mind.

See more of Kate on:

Instagram: @persistencepays
Snapchat: persistencepays

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