19.03.2024

Katie Lolas reveals why you should never weigh yourself

High school teacher, Katie Lolas, has gained a loyal following of close to 80,000 due to her inspiring meal prep snaps and fitness tips.

And now, after celebrating her 32nd birthday, the Sydney-based fitness junkie has revealed that despite weighing more than she did at 30, she looks and feels better than ever.

‘If you don’t sacrifice for what you want, what you want becomes the sacrifice,’ Katie captioned a before and after snap of herself on Instagram.

‘5am starts, 5/6 days a week, sweat, tears, injuries, pain and above all, perseverance. It hasn’t been easy, but as I reflect over the last two years, I can tell you it’s been worth it.

High school teacher, Katie Lolas, has gained a loyal following of close to 80,000 due to her inspiring meal prep snaps and fitness tips

And now, after celebrating her 32nd birthday, the Sydney-based fitness junkie has revealed that despite weighing more than she did at 30, she looks and feels better than ever

And now, after celebrating her 32nd birthday, the Sydney-based fitness junkie has revealed that despite weighing more than she did at 30, she looks and feels better than ever

One of Katie's top tips is meal prepping - the dedicated health fanatic preparing five breakfasts, four snacks and four colourful lunches for herself every week

One of Katie’s top tips is meal prepping — the dedicated health fanatic preparing five breakfasts, four snacks and four colourful lunches for herself every week

‘Today I turn 32 years old and I feel stronger, healthier and more confident than I ever have in my entire life.

‘Training isn’t a chore, it has become a way of life. I don’t diet, I make healthy choices and my weight no longer governs my idea of success.

‘Only you have the power turn your dreams into reality. Be relentless in the pursuit of your goals and remember, sacrifice always comes before success.’

Katie regularly stresses the importance of feeling and look over weight, and on Tuesday, said that although she is heavier, she is healthier.

'Training isn’t a chore, it has become a way of life. I don't diet, I make healthy choices and my weight no longer governs my idea of success,' Katie said 

‘Training isn’t a chore, it has become a way of life. I don’t diet, I make healthy choices and my weight no longer governs my idea of success,’ Katie said

Pictured are overnight oats, Chobani yoghurts, a blend of brown rice and quinoa, pan fried chicken and veggies, mandarins and low carb protein bars 

Pictured are overnight oats, Chobani yoghurts, a blend of brown rice and quinoa, pan fried chicken and veggies, mandarins and low carb protein bars

Katie's lunch on this week was shredded roast chicken breast with goats cheese, baby spinach, kale, capsicum, green beans and blueberries with paprika, extra virgin olive oil and lemon 

Katie’s lunch on this week was shredded roast chicken breast with goats cheese, baby spinach, kale, capsicum, green beans and blueberries with paprika, extra virgin olive oil and lemon

What is an example of Katie’s meal prep?

BREAKFAST: Overnight oats combo with oats, lean vanilla protein powder, mango, pear, blueberries, coconut flakes, cashew nuts and pumpkin seeds with lite A2 milk

SNACK: Chobani yoghurt and a piece of fruit

LUNCH: Marinated BBQ chicken, tabouli and hummus

SNACK: Plant power protein snack

‘Heavier, healthier and PROUD. The moment I stopped focusing on my weight was the moment I took the first step towards really transforming the way I looked and felt about myself,’ she said.

‘I am proud because I no longer define my worth by my weight. I am proud because I have muscles and I feel strong.

‘I want you to be able to make yourself proud too. If you are anything like I was and you obsess over your weight. Do yourself a favour; stop weighing yourself and start focusing on what steps you can take to make you feel good about YOU.’

One of Katie’s top tips is meal prepping — the dedicated health fanatic preparing five breakfasts, four snacks and four colourful lunches for herself every week.

'The moment I stopped focusing on my weight was the moment I took the first step towards really transforming the way I looked and felt about myself,' Katie said

‘The moment I stopped focusing on my weight was the moment I took the first step towards really transforming the way I looked and felt about myself,’ Katie said

Meal prepping is crucial to the 32-year-old's routine, with overnight oats, Greek yoghurt and delicious protein-packed lunches regularly making an appearance on her Instagram page

Meal prepping is crucial to the 32-year-old’s routine, with overnight oats, Greek yoghurt and delicious protein-packed lunches regularly making an appearance on her Instagram page

Meal prepping is crucial to the 32-year-old’s routine, with overnight oats, Greek yoghurt and delicious protein-packed lunches regularly making an appearance on her Instagram page.

All of them are stashed in the fridge on Sunday night and are ready to be eaten during the following week.

Katie said she keeps them all in the fridge each week and they last perfectly fine.
Katie said she keeps all of her meals in the fridge each week and they last perfectly fine

On this week, Katie’s lunch was two boiled eggs, baby spinach, rocket, carrots, green beans and red capsicum salad dressed with lemon, paprika and olive oil

This lunch was lightly fried beef and mushroom with oyster sauce, steamed veggies including; snow peas, green beans, carrots, red capsicum, broccoli and mung beans and a boiled egg

What is a low FODMAP diet?

FODMAPs are a collection of short chain carbohydrates and sugar alcohols found in foods naturally or as food additives.

FODMAPs include fructose (when in excess of glucose), fructans, galacto-oligosaccharides (GOS), lactose and polyols (eg. sorbitol and mannitol).

Eating less wheat, rye, barley, milk, honey, apples, pears, apricots and mandarins are encouraged on a low FODMAP diet.

Interestingly, while much of Katie’s meal prepping does come down to general health and wellness, she also uses it as a system to monitor her Irritable Bowel Syndrome (IBS).

‘For years I suffered with severe bloating, cramping and wind. I was known amongst family and friends as the one with «volatile bowels,»‘ she said previously.

‘Certain foods would knock me out for hours and I’d constantly need extended naps after food.’

She tried a naturopath and spent ‘hundreds of dollars on food allergy testing’ but not even a fancy detox regime could help. It wasn’t until Katie consulted a nutritionist that her stomach issues were discovered.

‘Some natural sugars and simple carbohydrates were irritating my stomach but we couldn’t figure out what it was. So my nutritionist and I began a process of elimination,’ Katie told FEMAIL.
‘I do three days of Kayla Itsines’ SWEAT app and then two days of HIIT workouts at F45 but I have no passion at all to train other people,’ Katie said

‘Foods like asparagus and watermelon weren’t digesting well so I went on a low FODMAP diet. Now I’ve built up an tolerance to a lot of my meals I would previously have to avoid.

‘Drinking water, increasing fibre and eating foods that naturally encourage good bacteria in the gut like polenta were all recommended to me as well.

As a teacher, Katie works from 7am until 4pm every day so she knew that trying to keep on top of her FODMAP diet was going to be difficult without preparation.

‘Lots of people ask me if I count macros and calories but I don’t. I don’t think it’s good for you to hang onto numbers like that,’ she said.
Interestingly, while much of Katie’s meal prepping does come down to general health and wellness, she also uses it as a system to monitor her Irritable Bowel Syndrome (IBS)

‘Lots of people ask me if I count macros and calories but I don’t. I don’t think it’s good for you to hang onto numbers like that,’ she said

Instead, she incorporates lots of colourful vegetables, proteins and carbohydrates into her daily meals that she carefully lays out on her kitchen bench each week.

‘I eat super regularly. I’ll have breakfast, a mid-morning snack at work, lunch, an afternoon snack, a snack before dinner, dinner and then sometimes even a little something after that,’ she explained.

‘Trying to make all of those meals every day wouldn’t leave me with any time to exercise and relax.

‘I switch up the meals every week.’
As a teacher, Katie works from 7am until 4pm every day so she knew that trying to keep on top of her FODMAP diet was going to be difficult without preparation

'I might have a few Instagram followers but I'm just an everyday person who wants to be fit,' Katie said  

‘I might have a few Instagram followers but I’m just an everyday person who wants to be fit,’ Katie said

On top of healthy eating and gut health Katie is also passionate about fitness. But not enough to change careers for it.

‘I don’t want to be a personal trainer! Hell no,’ she said.

‘I might have a few Instagram followers but I’m just an everyday person who wants to be fit.

‘I do three days of Kayla Itsines’ SWEAT app and then two days of HIIT workouts at F45 but I have no passion at all to train other people,’ Katie said.

Leave a Reply

Your email address will not be published. Required fields are marked *