1. Drink plenty of water or other calorie-free beverages.
Before you start snacking on those chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is really all you needed. If plain water doesn’t cut it, try drinking sparkling water (unflavoured), soda water, green tea or my detox water (see recipe).
2. Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner, when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close down the kitchen after a certain hour, or allow yourself a low-calorie snack.
Wondering what snacks to eat? Click here to read further.
3. Enjoy your favourite foods.
Instead of cutting out your favourite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favourite foods — the key is moderation.
scroll down to find out more
Come join Linda and Dr. Adriaan on one of their walking tours. To read more & book, Click here
Cape Town – 4 Day Walk
4. Eat protein at every meal.
Protein is the ultimate fill-me-up food — it’s more satisfying than carbs and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks.
5. Spice it up.
Add spices or chilies to your food for a flavor boost that can help you feel satisfied. “Food that is loaded with flavor will stimulate your taste buds and be more satisfying, so you won’t eat as much,” says American Dietetic Association spokeswoman Malena Perdomo, RD. When you need something sweet, suck on a red-hot fireball candy. It’s sweet, spicy, and low in calories.
6. Order children’s portions at restaurants.
Ordering a child-size entree is a great way to cut calories and keep your portions reasonable. This has become such a popular trend that most servers won’t bat an eye when you order off the kids’ menu. Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.
7. Swap a cup of pasta for a cup of vegetables.
Simply by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year. “You can save from 100-200 calories if you reduce the portion of starch on your plate and increase the amount of vegetables,” says Cynthia Sass, RD, a spokeswoman for the Academy of Nutrition and Dietetics.
8. Try Intermittent Fasting
Intermittent Fasting is not about what you eat, but rather, when you eat. It is an eating plan that involves switching between periods of fasting and periods of non-fasting. It typically requires fasting for at least 16 hours at a time. Most people prefer to skip breakfast in order to achieve the intermittent fasting state. It has many health and weight-loss benefits, including the burning of fat.
If you haven’t already, download the LK FITNESS App for meal plans and exercise programs. Click here to read more and download.
9. Include fibre in your diet.
Fibre aids digestion, prevents constipation, and lowers cholesterol — and can help with weight loss. Most people get only half the fibre they need. To reap fiber’s benefits, most women should get about 25 grams daily, while men need about 38 grams — or 14 grams per 1,000 calories. Good fibre sources include oatmeal, beans, whole grain foods, nuts, and most fruits and vegetables.
10. Clean the cupboards of fattening foods.
If you have chips in the pantry and ice cream in the freezer, you’re making weight loss harder than it has to be. Reduce temptation by purging the cupboards of fattening foods. Want an occasional treat? Make sure you have to leave the house to get it — preferably by walking.
11. Lose weight slowly.
If you’re losing weight but not as fast as you’d like, don’t get discouraged. Dropping kilograms takes time, just like gaining them did. Experts suggest setting a realistic weight loss goal of about 500g to one kilogram a week. If you set your expectations too high, you may give up when you don’t lose weight fast enough. Remember, you start seeing health benefits when you’ve lost just 5%-10% of your body weight.
12. Weigh yourself once a week.
People who weigh themselves regularly tend to have more weight loss success. But most experts suggest weighing yourself only once a week, so you’re not derailed by daily fluctuations. When you weigh yourself, follow these tips: Weigh yourself at the same time of day, on the same day of the week, on the same scale, and in the same clothes.
13. Get enough sleep.
When you’re sleep deprived, your body overproduces the appetite-stimulating hormone ghrelin but under-produces the hormone leptin, which tells you when you’re full. Getting enough sleep may make you feel rested and full and keep you from doing unnecessary snacking.
14. Eat more fruits and vegetables.
The best “diet” is one where you get to eat more food, not less. If you eat more fruits and vegetables, you shouldn’t feel as hungry because these nutrient-rich foods are also high in fibre and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you choose smart snacks.
15. Limit alcohol to weekends.
Alcohol contains empty calories: a 150ml glass of dry white wine has about 110 calories, a 330ml bottle of beer (pilsner) about 147 calories. Because our bodies don’t require those calories, they can get converted into fat. If you enjoy an occasional drink, consider a compromise. Enjoy your favourite alcoholic beverage on weekends only, with just one drink for women per day, two for men.
16. Keep a food diary.
A simple pen and paper can dramatically boost your weight loss. Studies show the act of writing down what you eat and drink tends to make you more aware of what, when, and how much you’re consuming — leading you to ultimately take in fewer calories. One study found that people who kept a food diary six days a week lost about twice as much as those who only kept a diary one day a week or less.
17. Celebrate success (but not with food).
You lost a few kilograms this month and walked every other day? Time to celebrate! Rewarding weight loss success really can encourage more success, so revel in your achievements. Buy clothing, go to a movie, and set a prize for the next milestone. Just don’t celebrate with a milkshake or a pizza.
18. Get help from family and friends.
Getting support can help you reach your weight loss goals. So tell family and friends about your efforts to lead a healthy lifestyle. Maybe they’ll join you in exercising, eating right, and losing weight. When you feel like giving up, they’ll help you, keep you honest, and cheer you on — making the whole experience a lot easier.
If you want to read about how to stop emotional eating, click here.
Start your 7 day FREE trial on the LK Fitness App today, click here.
It is a common misconception that coconut oil is bad for you. People all over the world are experiencing the healthy benefits of using coconut oil. It is actually one of the healthiest oils you can consume. Here are the top six reasons why you should use coconut oil as an alternative to other common cooking oils.
To read about foods that can impair weight loss, click here.
1. Coconut oil doesn’t turn to fat in your body.
Unlike many other common oils, coconut oil won’t make you fat. Coconut oil contains medium-chain triglycerides (MCT), which are an easy fuel for the body to burn, without turning to fat. Most other cooking oils and fats contain long-chain triglycerides (LCT). LCT’s are usually stored as fat. Since coconut oil is a MCT, it is more easily absorbed and converted to energy quicker. People in the tropics have relied on coconuts as a traditional staple in their diet for centuries. They consume large amounts of coconut oil every day. Instead of getting fatter, it helps them stay healthy, lean and trim. When they switch from coconut oil to our modern oils, they develop obesity and the health problems that our modern society faces.
2. Coconut oil increases your metabolism.
Not only does coconut oil convert to energy quicker in your body, it increases your metabolism, which promotes weight loss. Because it boosts your metabolism, it helps your body burn fat more effectively. Coconut oil may triple your calorie burn. The February 15, 2005 issue of Woman’s World magazine stated that coconut oil is the “underground high-metabolism secret.” This is great news for people who have thyroid problems, since coconut oil improves sluggish thyroids by stimulating the production of extra thyroid hormones.
3. Coconut oil gives you energy.
Because of the healthy omega 3 fatty acids and the fact that it increases the metabolism, most people that switch to coconut oil feel a burst of added energy in their daily life. Many people with chronic fatigue syndrome and fibromyalgia have found that adding coconut and coconut oil to their diet was helpful to them.
4. One of the best things you can use on your skin and hair is coconut oil.
Coconut oil is one of the best things you can apply directly on your skin and hair. It gives temporary relief to skin problems like rashes. It aids in healing and restoring skin to a younger appearance. It has also been known to help with people who suffer from yeast infections in the skin, as well as many other skin problems. Not only does it soften and smooth your skin, coconut oil has antioxidant properties that protect the skin from free radical damage. Coconut oil makes excellent massage oil too.
5. Coconut oil has healthy benefits that most other oils do not.
Evidence is mounting that coconut oil has anti-fungal, antibacterial and antiviral effects when both consumed and used on the skin. Coconut oil also helps our bodies absorb other nutrients more effectively, such as Vitamin E.
To find out how to cut kilojoules without starving, click here.
6. Coconut oil is one of the best oils you can use for cooking.
It has a higher smoke point than olive oil, which means it can take higher temperatures better. Coconut oil can be used in higher cooking temperatures. It is harder for coconut oil to go off, unlike other cooking oils. Coconut oil is stable for over a year at room temperature. Because of the misinformation we have been given for years, we have lost out on the healthy benefits that coconut oil has given the people of the tropics for centuries. But now it has been rediscovered! Coconut oil is so effective, it won’t be long before we see coconut oil supplements promoted, but you can get the jump on the popular crowd and start consuming and cooking with coconut oil today!
“Small changes, discipline, and consistency lead to great transformations!”
– LINDA KRIEL
Is it possible to transform your body in 8 weeks?
The answer is YES. You can get great results in 8 weeks. This does not necessarily mean that you will have reached your goal weight or dream body in 8 weeks, but you will be able to see a big difference within 8 weeks of dedication. Body transformation not only means losing weight, but it also means improving your body shape and gaining muscle definition. A person who is already on her goal weight can also transform her body, by getting a six-pack, getting nicely shaped arms or legs, or lifting a saggy booty.
How do you do it?
I’m sure you know that EXERCISE and HEALTHY EATING is the answer, but why do people find it so difficult to succeed? There’s a lot more to it.
A balanced exercise program and a healthy eating plan are the most important cornerstones of a successful body transformation. (Scroll down for more detail)
A goal without a plan is just a wish. Planning is essential for a weight-loss or body transformation journey, and can make life considerably easier. Simple things like meal preparations and buying the right groceries go a long way to support you in your journey.
Many people who exercise fail to get results, because they don’t know how to structure their workouts, or they’re not varying their workouts, or they’re simply doing the exercises wrong.
With theLK Fitness App you never have to wonder what to eat or how to exercise
PERSEVERANCE
There are people who start an exercise program and diet every Monday, just to throw in the towel by Wednesday. Some people struggle to stick to a long term plan.
Perseverance is key! Stick to your plan. If you had a cheat day, immediately return to your plan the next day. Not two or three days later. It will take you about three weeks to get into the habit of healthy eating and exercising. Once you’re in the habit, it becomes part of your lifestyle and that is what it should be forever, a lifestyle. Not just a temporary 8 week transformation and then returning to your old habits, because then your body will also return to what it was before you started.
WHAT SHOULD YOUR EXERCISE PLAN LOOKS LIKE?
Strength training is essential. Two to three times weekly. Why? When you’re eating less calories, strength training (using weights and bodyweight) helps you retain your muscle mass while losing fat. Muscle is metabolically active tissue, that requires energy. Therefor muscle helps you burn more calories, even if you are at rest. Strength training will also tone and shape your body. You can use weights or resistance bands, but you can also use your own bodyweight, example push-ups, tricep dips, crunches, planks, squats, lunges etc.
Cardio for fat burning, at least three times weekly. That includes long slow cardio (± 30 – 50 min) and HIIT (high intensity interval training) (± 15 – 25 min). Examples: brisk walking (beginners or unfit people), jogging, cycling (fast enough to elevate your heart rate), cardio circuit training and kickboxing. Try and do at least one HIIT workout weekly.
Stretching keeps the muscles flexible, strong and healthy and we need flexibility to maintain a range of motion in the joints. Remember to incorporate some resting and stretching into your weekly schedule. Try this Stretching routine.
On the LK Fitness App you get all the strength training and cardio programs you need to succeed, and once a week a stretching session.
We are all different. Some people love bread, rice, and potatoes, while others get very bloated eating these. Some people may find it easy to follow a Keto/Banting diet, while others can’t imagine eating fat. The good news is that LK Fitness understands the diversity of people, and therefore we have three meal plans on the LK Fitness App – Keto/Banting, Low GI low fat, and the Mediterranean eating plan. (Read: Wondering which meal plan to choose)
YOU CAN DO IT!
It can take anything from four to eight weeks to see noticeable changes in appearance – sometimes more, sometimes less. Even then, you’ll probably notice fluctuations. Just keep making healthy choices and taking regular photos and you will see a difference in 8 weeks. You’ve got this, and remember, LK Fitness is here to help you!!!
Wild Coast – 4 Day Walk
Cape Town – 4 Day WalkItalian Lakes – 6 Day Walk
To Join Linda on the Wild Coast Walk, or any of Linda’s other popular walking tours, CLICK HERE.
Make these easy, gluten and guilt free Keto cinnamon rolls, made of fathead dough. These cinnamon rolls are ready in 30 minutes to satisfy your sweet cravings!
In general, fathead dough is a low-carb dough that is made with mozzarella cheese, cream cheese, egg, and some type of flour (almond, coconut, or a combination.) The melted cheeses create a chewy texture that’s often hard to achieve in low carb baking.
What is this? The name comes from the 2009 documentary, Fat Head Movie, which was created by Tom Naughton (comedian and former health writer).
For anyone who doesn’t know, Fat Head pizza (see recipe: basic fathead dough) was created by Tom Naughton’s oldest brother’s son. Ever since it has been named in honour of his Fat Head Movie . The documentary explains how saturated fat does not cause heart disease but instead sugars, grains, starches and processed vegetable oils do.
Fathead Cinnamon Rolls
Net Carbs: 3g / Calaries: 292.4kcal (per roll)
Tip: Ingredients at room temperature.
Serving size
Makes 12 rolls
Ingredients:
140 g almond flour. If it’s too sticky, add 1-2 tablespoons to adjust dough
2 teaspoons ground psyllium husk
1 teaspoon baking powder
2 tablespoons erythritol (see also sweetener swap under Tips, below)
150 g shredded mozzarella full-fat (1 ¼ cup)
28 g cream cheese
½ teaspoon vanilla extract
1 large beaten egg at room temperature
1 teaspoon apple cider vinegar or lemon juice.
Tip:
Full-fat shredded mozzarella – weigh the cheese in a small bowl for precision, don’t use cups! It is not precise enough, and you often end up with too much cheese that makes fathead dough too sticky.
Cream cheese – weigh the cream cheese for precision, and cut it into small cubes to soften it faster.
Cinnamon filling:
56 g unsalted butter
2 tablespoons golden erythritol or classic erythritol (see also sweetener swap under Tips, below)
1 tablespoon ground cinnamon
Glazing:
170 g cream cheese
75 g unsalted butter
66 g sugar-free powdered sweetener
1 teaspoon maple or vanilla extract
Directions:
Preheat oven to 350°F (180°C). Line a 12-hole muffin pan with butter or coconut oil.
In a small mixing bowl, combine the dry ingredients evenly: almond flour, psyllium husk, baking powder, and erythritol. Set aside.
In a microwave-safe mixing bowl, weigh the shredded mozzarella and cream cheese.
Microwave by 20-second bursts, stirring between each time until the cheese is fully melted. It usually takes 1 minute to get a soft, melty stretchy mixture. Otherwise, if you don’t have a microwave, bring on a non-stick saucepan over low-medium heat and melt, stirring constantly with a wooden spoon or silicone spatula.
When the cheese is stretchy and melted, add the dry ingredients and the vanilla, beaten egg and apple cider vinegar.
Stir with a wooden spoon or silicone spatula at first, when it starts to be difficult to stir, generously oil your hands with coconut oil and knead for at least 1 minute until you obtain a soft dough. The dough dries out as you squeeze and knead, and it should be slightly sticky but not too much. If too wet or sticky, you can add 1 tablespoon extra almond flour at a time, kneading between each addition, don’t exceed 4 tablespoons. You can also add all these ingredients into a food processor and blend for 30 seconds until combined. Don’t forget to grease your hands to remove the dough from the bowl, or it can stick to your fingers.
Form a dough ball, wrap in plastic wrap and chill 5-8 minutes max, not more or dough is hard to roll.
Filling:
Meanwhile, prepare the filling.
In a small mixing bowl, beat butter, erythritol, and cinnamon until a paste forms. Set aside.
Unwrap the dough and place between too large pieces of parchment paper – each about 20 cm long. You can lightly spray oil on the parchment paper sheets to prevent the dough from sticking to the paper.
Press the dough ball with your hand to roughly flatten, then start rolling with a rolling pin. Roll evenly into a rectangle of about 29 cm x 20 cm. Tip: Fold The Paper In A Rectangle. My tip for rolling cinnamon roll fathead dough into a perfect rectangle shape, is folding the parchment paper into a rectangle. This way, you encase the dough into the desired rectangle shape, and when you roll it, the dough fits in.
Remove the top piece of parchment paper.
Assemble the rolls
Spread the cinnamon butter all other the rolled dough. Don’t add filling on the lengthwise borders. This makes it easier to stick the cylinder together at the end.
Start rolling the dough on the long end, roll the dough up tightly. When you reach the top, spread a bit of water with a pastry brush to help the dough, stick and seal the roll.
Cut into 12 even cinnamon rolls and place each roll on the greased muffin tray. Slightly press the top of each roll to flatten if desired. However, if you prefer, you can bake them on a greased baking dish. Make sure your rolls don’t touch each other, or they wouldn’t bake evenly.
Bake for 20-25 minutes or until golden brown on the sides.
Cool on a cooling rack for 45 minutes before adding the glazing or it can melt.
Meanwhile, prepare the glazing.
Glazing:
In a small mixing bowl, beat cream cheese, butter, erythritol, and maple or vanilla extract until smooth and fluffy.
Spread generously onto all the rolls, or individually 1 ½ tablespoons per roll. You can store the remaining glaze in the fridge in an airtight container and use it when you serve the roll or as a keto fat bomb snack.
The most common issues with fathead dough are:
The dough is overly sticky – this happens if you add too much cream cheese or your egg is an extra large. First, grease your hands to handle the fathead dough. Then, adjust the flour by adding 1 tablespoon of extra almond flour, up to 4 tablespoons, until the dough is soft and not sticky. Also, chill the dough wrapped in plastic wrap for 5 minutes to help to set the dough.
The dough is hard as a rock– unfortunately, you can’t really fix that, but note that this happens if you over-melt the mozzarella in the microwave. The cheese burns and hardens. A good rule to know is, don’t continue the recipe if you burnt the mozzarella in the first step. Discard and restart because this will ruin the fathead dough for sure. If you try adding too much cream cheese to counterbalance, the fathead dough will be wet.
Tips:
Sweetener swap: any keto crystal sweetener like allulose or xylitol works as a replacement for erythritol.
Lactose-free cream cheese can be used as a substitute for regular cream cheese.
Almond flour can be replaced with sesame flour or sunflower seed flour (careful, this turns the food green and a bit bitter) for a keto nut-free cinnamon roll recipe. You can’t use coconut flour.
How long can fathead dough be refrigerated?
After making the dough, wrap tightly in a cling film and store in the refrigerator for up to a week. When ready to use, till our in between two parchment paper and bake. If you find it hard to roll out, Lightly warm it up in the microwave to make it easier to roll out.
Sharing with you the basic dough recipe – you can really do with it whatever you want. So, what is this fathead dough all about? Fathead dough is a keto dough that mimics bread dough to create a range of keto baking recipes like pizza, bagels, or this keto cinnamon rolls recipe above.
Basic Fathead Dough
Total Carbohydrate 20.6g for the entire recipe.
Ingredients:
170 g pre shredded/grated mozzarella cheese
85 g almond meal/flour
2 tbsp cream cheese
1 egg
pinch salt to taste
Instructions:
Mix the shredded cheese and almond flour/meal in a microwaveable bowl. Add the cream cheese. Microwave on HIGH for 1 minute.
Stir then microwave on HIGH for another 30 seconds.
Add the egg, salt, and any other flavorings (depending what the end result of your dough is), mix gently.
Place in between 2 pieces of baking parchment/paper and roll into whatever shape you are making. Remove the top baking paper/parchment.
If the mixture hardens and becomes difficult to work with, pop it back in the microwave for 10-20 seconds to soften again but not too long or you will cook the egg.
More ideas for which fathead dough can be used:
*Pizza, bake at 220°C (425°F) for 12-15 minutes, flip over and bake another 10 minutes or so (until you get the crust you like) top with cooked/prepared toppings. Bake for another 5-7 minutes.
Tip: Prick the dough all over with a fork, which will prevent the pizza from bubbling up.
*Pigs in a Blanket bake at 220°C (425°F) for 14-17 minutes or until golden brown
*Hot Pockets fill rounds of dough with eggs, bacon, sausage, ham, pepperoni, etc., fold in half and seal. Prick top with fork for steam holes. Bake at 220°C (425°F) for 15-17 minutes or until golden brown.
Between February and November of 2022, LK Fitness hosted another Biggest Loser Competition that inspired women from all walks of life to take on the challenge to lose weight and become fitter & healthier. The 2022 winner & two runners up won prizes to the value of R38 000.
The Biggest Loser competition winner is the person who has lost the largest percentage of their body weight. How to calculate percentage weight loss? Divide the weight lost in kg by the starting weight and then multiply that by 100.
Below, we share a few heart-felt stories with you from some of those who participated and completed this year’s challenge. These women lost between 10 and 23.93 % of their body weight. We know that this is an incredible achievement and we are very proud of them!
Just look at how happy and confident they all look:
Let’s celebrate each of their victories! Read about the obstacles, challenges and setbacks they overcame and mind-shifts they were able to make, achieving their goals and how the LK Fitness app, helped guide them through the journey to maintain a fit and healthy lifestyle.
Biggest loser 2022 WINNER & Runner-ups!
Winner – Riana, at the age of 54 lost 23,93 % of her body weight, feels 20 years younger and suffers no more joint pains. She has not just won R24 000 worth of prizes, but her quality of life and self-esteem have greatly improved!
Riana’s before and after – lost 21.7 kg
Riana’s story
Since my teenage years I have been overweight, and over time I have gradually gained more and more weight. I never had success with crash diets because by the third day I wanted to gorge on any food I could lay my hands on. As I got older and heavier, I started to struggle a lot with painful joints and in my job as a sheep farmer, it is essential to be able to move. At the end of 2021, I read about LK Fitness app in an article about Linda Kriel and decided to start her Low GI eating plan in January 2022. The fact that the app’s exercises could be done in the comfort of my own home, and that no diet powders or pills were needed, impressed me a lot. It was important for me to lose weight in a healthy and sustainable way. We live 50 kilometers from the nearest rural town, and the LK Fitness app has opened up a new world for me, as I am a “hermit” who does not often come to a town or city. It was wonderful for me to feel part of a group of people with the same goal and it motivated me a lot to stick to the eating program. The large variety of dishes on the meal plan, even with the limited ingredients from a country store, was delicious with a few adjustments here and there. The spinach soup was our “comfort food” especially in the winter, it is delicious. After the first three months, I literally felt twenty years younger, with no more joint pain. Some weeks I only lost 100 grams, then again 1.2 kg and sometimes nothing, but because it became a way of life for me, I didn’t get impatient, and just aimed for the next kilogram less. Eventually I lost 21.7 kg so unnoticed. As James Clear explains in his book Atomic Habits: if one can only improve by 1% every day, and sustain this for a year, at the end of the year one has improved 37 times. At first I got a lot of negative comments from people who said that at my age (54) it would be very difficult to lose weight. I am happy to report that one can indeed lose weight at 54, and that it was not as difficult as I thought it would be. Thanks to the LK Fitness app and the encouragement of Linda and her team, my quality of life and self-esteem have greatly improved. I would like to lose another 9 kg, and work on my fitness. I am very much looking forward to the next part of the journey.
First runner up – Realette lost 18.39 % of her body weight in 10 months with perseverance and persistence! It paid off and she won R11,000 worth of prizes and continue with her new lifestyle!
Realette’s before and after – lost 23.9kg
Realette’s story
My weight loss journey with the LK Fitness app: I was tired of always being out of breath and struggling to find clothes that fit decently, then I decided 2022 was the year to work on myself. In the beginning I struggled with the whole process of the new lifestyle, but later it became easier. In the meantime, I was diagnosed, being lactose intolerant and I have to say, that put quite a damper on the whole diet path. Again I had to adjust my diet, but continued with the weight loss journey. Every day was not equally easy, but perseverance and persistence paid off. My journey does not stop here. I will continue, because I no longer see it as a diet, but my new lifestyle.
Second runner up – Christell lost 17.83 % of her body weight and still going strong and look forward to the future. She won R2,000 worth of prizes!
Christell’s before and after – lost 24.6 kg
Christell’s story
Through a difficult year I decided to try the LK Fitness challenge. What worked for me was the fact that the exercises were available on the app. I was never bored with any of the exercises because of their versatility. I could see and feel that the exercises really targeted the areas I wanted to address. There is so much information on the app and I was always informed. Would recommend to anyone. I will certainly continue my journey and look forward to the future! The LK Fitness app helped me a lot, when I had to leave my house three times this year due to unforeseen floods. It kept me on track.
Each participant who has lost at least 10% of her starting weight, and gave us their permission to use their photos – receive 3 months (free) additional subscription of the LK Fitness App.
Anneke started to notice the improvement, which gave her motivation. All the compliments boosted her to continue. She is sharing her secret of the LK Fitness app with everyone that asks.
Anneke’s before and after – lost 14.8 kg
Anneke lost 15.80 % in 10 months.
Anneke’s story
The first few months was extremely difficult, and the reason was that I have 2 growing boys. One of them loves meat and the other loves pasta. So, to stick to the diet and cook for them was a challenge.
After a few months people started noticing that I have lost weight, although I think it was more centimetres than kilograms. Then I started noticing that my clothes are saggy and I could really start to notice an improvement. The improvement I noticed, gave me motivation and the compliments I’ve received boosted me to continue.
It became easier and I was getting excited for the “weigh in day”. Something I dreaded for many years. This has now become a “normal” in my house and part of my daily routine and lifestyle. The LK Fitness app did help, but due to load shedding, I started to walk rather than exercise. I am thankful for the challenge and the updates that I received from the LK Fitness team. The process also motivated my husband and he started to follow the diet and exercise plans, which helped him to lose weight as well.
People also asked me what my secret was, and I told them about the LK Fitness program. Many of them want to join and asked about the diet that I was following.
Thank you LK Fitness team, for the challenge and support.
Jaqueline feels motivated and learned allot about nutrition and exercise that actually work.
Jaqueline’s before and after – lost 8.5 kg
Jaqueline lost 12.04 % in 10 months.
Jaqueline’s story
I’m a mom of three beautiful kids! I don’t even know were to start… I gained 20kg after my last pregnancy and really struggled to loose that weight. As a mommy we give so much of ourselves to our kids… but I’ve joined the LK Fitness app community and it really motivated me so much, I learned a lot about nutrition, exercise that actually work. I’ve started with 70.6kg and lost 8.5kg.
Odette realised what she is capable of, if you really want it. She is determined to continue with her journey to lose another 15 kg and changed her eating habits to fit in with her busy lifestyle: Slow and steady wins the race!
Odette’s before and after – lost 9.6 kg
Odette lost 10.66 % in 10 months.
Odette’s story
I have struggled terribly with my weight since childhood. In my younger days I was often on a “crash diet” but it was by no means sustainable, and the weight just came back. Sometimes I lost a lot of weight, but as soon as I went back to my normal eating habits, I gained everything and a little more. Especially because I ‘rewarded’ myself, after I was able to lose some weight. The scale and mirror were my worst enemy. In 2014 and 2016, our girls were born. I gained quite a lot of weight with both pregnancies and never lost remarkably again. Every weekend I would say “Monday I’m going to eat right and exercise” but it never happened. I didn’t want my children to see my struggle and also see ‘overweight’ as this giant obstacle and swear word that I can’t overcome and beat. After years of struggling with weight going up and down weekly, I made the commitment in 2022, that I will lose the weight. I saw the advert for the Biggest Loser and decided now was my chance to do it. I ran full steam ahead and determined. All went well for the first 3 months. I then started gaining weight again. After blood tests, it was confirmed that I am insulin resistant and have very high cholesterol. I was immediately put on medication. By then it was winter and my motivation was very low and as a result I gained 4.35kg. And I’m taking pills now and thought, maybe I don’t have to try as hard anymore. If only I knew! In September I started intermittent fasting and followed the low carb eating plan on the LK Fitness app. After that, something in me just switched. I had a completely different mindset and the kilos started to fall off. For the first time in my life it felt like this plan was working! I realised weight loss first starts in your head, and then only in your body! I did have to lose the 4kg I had gained and then the rest. It wasn’t easy every day, but I learned that you just have to persevere, keep going, and stick with it! I am far from done. I still have at least 15kg to loose but slow and steady wins the race. My eating habits are finally fitting in with my busy lifestyle. This year I realised what you are capable of if you really want it. Thank you very much for the opportunity and all the support through the wonderful LK Fitness app and LK Fitness Closed Facebook Group.
Tersia feels great and fabulous for her 50th birthday in January 2023
Tersia’s before and after – lost 7 kg
Tersia lost 10.07 % in 10 months.
Tersia’s story
I entered the Biggest Loser competition at the beginning of this year (2022), with one aim in mind: to feel great and fabulous on my 50th birthday, as that would be the greatest gift I could give myself (and my family too).
This was however easier said than done… menopause was knocking at the door. I couldn’t sleep, was battling with hot flushes and no matter what I did I was still gaining weight… On 5 April 2022 I weighed 72.5kg. This was a rude awaking call as I couldn’t fasten my pants and many of my favourite clothes were not fitting anymore! I realised that I am responsible for my own journey to a new me and was determined that I will not end up without a “middle”.
Throughout this journey I was following the Banting (low carb) diet on the LK Fitness App where I tried to limit my intake of starches. That asked for more planning on my side, for example where in the past I was always eating bread for lunch I now enjoy protein with salad. If I look back, this was a lifestyle change which I will continue with. I also limited my daily coffee intake (which is difficult for a coffee-holic!) and increased my water intake.
I started to actively follow the LK Fitness App and just loved the fact that I can exercise at my own home. The combination of cardio with weights and toning are great, especially at my age. I am reaping the benefits – when our family went on vacation in July 2022, I was able to walk 17.5km without huffing and puffing and I felt great. (And just to add, the Facebook LK Fitness App closed group is great, as we really do motivate each other.)
Unfortunately, in August 2022, I had problems with the ligaments in my feet, which set me back as some days I couldn’t exercise. However, the weight I’ve lost, definitely helped me with this recovery process, and believe it or not, I was advised that exercise is the best medicine and a MUST.
Well, the proof is in the pudding. I still want to lose another 8 kg to reach my goal weight, but I have already lost 10 kg! Through perseverance, I have and will continue to make the journey to a new fabulous me. There was certainly some hick-ups along the way, where I succumbed to my Achilles heels (some of which are fresh sourdough bread with cheese and baked cheesecake!). But I was able to recommit every time and get my program back on track. I feel so proud of myself.
This is certainly the biggest birthday gift I can gave myself when I celebrate my BIG 50 in Jan 2023! It is SOOO satisfying to fit into all my clothes again. Thank you Linda Kriel for all the motivations along the way, as well as to my dear husband and three teens who supported me throughout this journey.
LK Fitness with a twist – An additional surprise prize – for noticeable Body Transformation and daily posts:
The prize of a LK Fitness crop top (in stock) – to someone who didn’t need to lose a lot of weight, but still entered the competition for motivation and were able to still lose weight (6 kg) and “transform” their body shape noticeably!
Well done to Lize and also a big thank you for posting daily and motivating everyone on our LK Fitness Facebook Closed Group for app users. Your determination, energy and hard work is inspiring!
Lize lost 8.71 % in 10 months.
Lize’s story
Thank you very much, I have to say the LK Fitness App is the best money I can spend. People can see that I’m losing weight and I’m so motivated. I’ve encouraged all my work colleagues. All thanks to Linda’s app that motivates me.
It was an amazing journey with amazing people. I am more than happy, best decision ever and yes, now just toning! I have to say I went back to a photo I took at entering the competition and compared it with todays! What an amazing difference, I am super proud! And worst of all, I thought, I wasn’t too fat LoL.
Want to see similar results and ready to take the first steps?
Then try the LK Fitness app for yourself. Your first 7 days are free!
You can choose between Keto/Banting, Low GI, and Mediterranean daily meal plans and their associated recipes.
The best part is that you’ll have access to a daily exercise program curated by Linda Kriel herself, consisting of short, effective workouts for all levels of fitness!
