When Katie stumbled upon a photograph capturing what should have been the idyllic proposal moment in New Zealand, she was taken aback by the unfamiliar reflection of herself looking back.

In her twenties, the Australian radiographer found her weight climbing to 94 kilograms, despite her efforts to maintain a lifestyle that appeared healthy at a glance.

Her meals were routinely crafted from fresh and high-quality ingredients, with fast food being a rare guest in her household.

Yet, over time, Katie’s unexpected weight gain became evident, largely due to unregulated portion sizes, a lack of calorie awareness, and the demanding nature of her shift work, which left her with little opportunity to engage in regular exercise.

“I believed I was eating healthily with my home-cooked meals, but the balance of food groups was off, and my calorie consumption was excessively high. I truly think this is where the gradual weight gain began,” Katie, who is now 29, explained to the Daily Mail.

As a size-16 shift worker, Katie realized she needed to revamp her diet to feel confident and look her best for her dream wedding, especially after having to resize her work trousers yet again.

‘I think sometimes scales can be an unfair judge of how we are going with our overall weight. But a pair of work pants that you wear every day can never lie,’ she said.

‘I found myself having to upsize… I went to select the next size up on the online ordering system and suddenly the size said “2XL”. I couldn’t believe that’s what I needed to order.’

Determined to lose weight once and for all, Katie went from a size 14-16 to a size 10 – after she shed 27kg naturally in just 12 months.

When Katie saw a picture of what was meant to be the perfect proposal in New Zealand (left), she didn’t recognise the woman staring back at her. Determined to lose weight once and for all, Katie went from a size 14-16 to a size 10 – after she shed 27kg naturally in just 12 months (right)

Long before her incredible body transformation, she was living a normal life.

‘I have to admit that before the weight loss I was still a very happy person. I have always had a supportive partner, amazing friends and family, a fulfilled life and a challenging career,’ she explained.

But she knew her uncontrolled eating habits had led to her weight spiralling. 

‘It wasn’t any kind of illness or injury that caused a massive, dramatic weight gain. It was small gains put on consistently over the last 10 years,’ Katie said. 

‘The kind of gains that if you were to be weighing yourself monthly, you wouldn’t think twice about it. However, 200g here and there can sneak up on you over a longer timeframe.

‘I was eating mostly good-quality foods, but in the wrong portions. I would cook almost every night; takeaway was a rarity in our house.

‘Although I thought I was being healthy by serving up home cooked meals, the units of each food group were way off, and calorie intake was very high. I really believe this is where the slow weight gain creep occurred.’

With a hectic work schedule, exercise became almost non-existent. 

Surrounded by family and friends, the stunning size-10 bride married her now-husband in an intimate wedding ceremony

‘I was prioritising absolutely everything above it. I personally believe that weight loss is mostly food-related, however, the benefits of exercise to overall health and wellness are undeniable,’ she said. 

As she was carrying around an extra 27kg of body weight, Katie said she was always ‘pretty happy’ with everything in her life. 

‘I didn’t see a drastic need to change my weight, and it wasn’t something my doctor had ever brought up with me,’ she said. 

But a trip to New Zealand prompted her to turn her life around.  

‘We had to weigh ourselves for both a helicopter glacier hike and a tandem bungee jump. When I added up our weights, we didn’t qualify for the tandem jump as we were over the weight limit,’ she said. 

‘That hit home: that there may have been an issue with how we were living our lives.’

During the trip, her partner surprised her with a proposal.

‘In the pictures we got of the engagement, I hardly recognised myself, and I knew in that moment I didn’t want to look like that for our wedding,’ she said. 

‘So, I decided then and there to make some changes. The weight loss was really something I did for me, with the knowledge that you only get one body in life, and I wasn’t prioritising my own health and wellness.’ 

The size-16 shift worker knew she needed to overhaul her diet after she needed to upgrade her uniform pants to a size 2XL. It took Katie 12 months to lose the stubborn weight for good

She decided to sign up to the CSIRO Total Wellbeing Diet because she felt it ‘didn’t seem like anything drastic’. 

Developed by scientists at Australia’s national science agency, the diet focuses on a higher protein, low GI meal plan that helps you drop the kilos by reducing cravings and keeping you feeling fuller for longer. 

‘It was based on scientific knowledge of food groups, in the quantities we need to support a healthy weight. It seemed sustainable, rather than something you do and then stop when the challenge has finished,’ Katie said.

‘I stopped referring to it as a “diet” pretty soon after starting it, instead calling it my “wellness journey” which I will be on for a good portion of the rest of my life.

‘My first step on the journey saw me using the Fast Start shakes, and the change I saw so quickly from those really encouraged me to keep on going. 

‘Additionally, the knowledge I gained around food groups and units – rather than calories – helped me plan my meals in a healthy and balanced way.’

One of the hardest things about her weight loss journey was trying to change habits.

‘I personally love an after-dinner sweet treat. At times, this was difficult, as it was routine for me to have dessert every night at 8pm,’ she explained.

‘But over time, I knew I didn’t need it – it was just because it was something I’ve always had in my daily routine. Now when I do have dessert, it’s something I really enjoy.’

She said being able to walk into any store knowing the clothes off the rack will fit her has been an ‘added perk’ to her transformation

It took Katie 12 months to lose the stubborn weight for good.

‘I continued to maintain it in the months following,’ she said. 

‘As I said, I have always been happy, and lived a good life, regardless of what weight I was. I believe that weight truly doesn’t define who you are as a person, however, life definitely has more opportunities post weight loss. 

‘I find I carry myself in a different way now, with more confidence. I am immensely proud of my commitment to myself, and I am taking new opportunities that I may not have taken prior to my weight loss.’

She said being able to walk into any store knowing the clothes off the rack will fit her has been an ‘added perk’ to her transformation. 

‘I think I have set myself up now to enjoy my 30s, try new experiences, travel, and enjoy life in a way I wasn’t before,’ Katie said. 

‘Consistency is key, and I am capable of far more than what my mind lets me believe.’

Surrounded by family and friends, the stunning size-10 bride married her now-husband in an intimate wedding ceremony.  

As she’s constantly on her feet during her shifts – some weeks more than others – Katie said she’ll typically aim for three 7-10 km fast walks per week.

‘I think it’s important to find a form of exercise you enjoy doing. That way you have more chance of sticking to it and integrating it into your daily routine,’ she said.

Following her amazing weight loss, Katie is now looking forward to becoming a mum for the first time, with her baby due in just a matter of weeks

Katie was inspired to lose weight so she could ‘look good’ for her dream wedding day

With a sweet tooth, she still treats herself to a daily indulgence. 

‘This is so important as it means foods aren’t demonised – the trick is just enjoying them in portions that are healthy for us,’ she said. 

For those struggling to lose weight, Katie – who now weighs 67kg – said: ‘You just have to keep on showing up for yourself, consistently. 

‘There’s absolutely nobody else that can help you besides you. You have to back yourself, dig deep and get it done,’ she explained.

‘I think that can be said for any goal in life, not just weight loss.’

Following her amazing weight loss, Katie is now looking forward to becoming a mum for the first time, with her baby due in just a matter of weeks.

‘This is such an exciting time for my husband and I,’ she said. 

‘My body has changed, as it should, and I genuinely see that as a privilege: a healthy body doing exactly what it’s designed to do.’

With a baby on the way, Katie feels confident she can return to the CSIRO Total Wellbeing Diet when the time is right. 

‘I’ve built knowledge, habits and a positive relationship with food that go far beyond short-term weight loss. I understand how to fuel my body well, and how to prioritise wellbeing,’ she said. 

‘For me, it has never been about quick fixes, it’s been about learning skills I can use at every stage of life. 

‘That mindset means I feel empowered about the post-baby period, knowing I can focus on feeling strong and healthy, with any subsequent weight loss happening naturally as part of that journey.’