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A mother-of-four who lost 34 kilograms in nine months by prepping healthy meals every week and taking part in a weight loss challenge has revealed how she maintains her toned physique

A mother-of-four who lost 34 kilograms in nine months by prepping healthy meals every week and taking part in a weight loss challenge has revealed how she maintains her toned physique.

Sascha Farley, from Sydney, fit c9 said she changes her exercise routine regularly, incorporates protein into her diet, drinks enough water and eats every two to three hours.

‘The main thing is to focus on all the little changes and knowing they all add up,’ she told .

‘It’s also super important that the traditional low calorie approach of 1,200 will only send you around in c 9 diet circles so get the 28 forever 9 day detox Weight Loss Challenge app, calculate your Basal Metabolic Rate (BMR) and focus on the daily calories given to you personally. 

‘This is important in keeping things realistic and long term.’

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Sascha Farley, from Sydney (pictured), who lost 34 kilograms in nine months has revealed how she maintained her toned physique

Sascha lost the majority of the weight simply by cooking nourishing meals and eating more calories than she was before 

To maintain her optimum body weight and boost her metabolism Sascha incorporates enough protein in her diet and switches her exercise routine often.

‘Whether it be the type, c9 diet forever living the time, the effort – it’s true we become conditioned to thing we do consistently for a long period of time so ‘shock’ your body and you’ll get a reaction! Weight training is amazing for changing your composition,’ she said.

As the human body consists of nearly 60 per cent water, it’s also essential to maintain health and wellbeing by drinking at least two litres of water each day.     

Sascha recommends calculating or recalculating your Basal Metabolic Rate (BMR) to understand how many calories you should be consuming each day based on your body weight

Sascha recommends calculating or recalculating your Basal Metabolic Rate (BMR) to understand how many calories you should be consuming each day based on your body weight.

‘A lot of the time we forget this one!If you’ve lost a few kilos, had a birthday or changed/changing your exercise – recalculate your daily calories as you will most likely need MORE! This will actually aid in weight loss,’ she said.

Your BMR can be calculated on the Healthy Mummy website. 

Sascha managed to lose the weight swiftly by eating smaller meals and healthy every two to three hours, and is also a tactic she maintains today

During the 28-day weight loss program, she drank a smoothie twice a day for breakfast and lunch to accelerate her results (before and after)

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