Tania documented her transformation on Instagram, revealing that she went from 103 kg to 71 kg through regular exercise, healthy eating, and patience.
Weight loss through consistency, not shortcuts
Sharing her journey on social media, Tania said she focused on building habits she could maintain over the long term.
Instead of chasing rapid results, she relied on weight training and yoga, allowing herself to progress at her own pace over three years.
“I achieved it through weight training and yoga in the span of 3 years, taking my own time!” she wrote.
She later shared five habits that played a key role in her transformation and encouraged others to focus on sustainable lifestyle changes.
1. Prioritise protein at every meal
According to Tania, eating enough protein was one of the biggest contributors to her weight loss.
She aims to consume at least 30 grams of protein three times a day. She also recommends choosing whole food sources of protein instead of relying heavily on processed alternatives.
Adequate protein helps maintain muscle mass, supports recovery after workouts and keeps you feeling full for longer, making it easier to manage calorie intake.
2. Stay flexible with your workout schedule
Tania believes consistency matters more than finding the “perfect” workout time.
As a mother, she adjusted her exercise routine based on her daily responsibilities. Some days she worked out early in the morning, while on others she exercised during her baby’s nap or late at night.
Her advice is simple: choose a workout time that fits your lifestyle instead of waiting for an ideal schedule.
3. Include strength training
Strength training became a regular part of her fitness routine.
She recommends lifting weights three times a week, starting with lighter weights and gradually increasing the intensity as strength improves.
Full-body workouts helped her build muscle while supporting fat loss over time.
4. Drink enough water
Hydration was another habit she focused on throughout her journey.
Tania follows a simple guideline of drinking about half her body weight in ounces of water each day. For example, someone weighing 120 pounds would aim for around 60 ounces of water daily.
Proper hydration supports energy levels, workout performance and recovery.
5. Make sleep a priority
Tania also highlighted the importance of getting enough quality sleep.
She acknowledged that parents, especially those with newborns, may not always get uninterrupted rest. However, she encouraged people to prioritise sleep whenever possible because recovery plays an important role in weight management, muscle growth and overall health.
Small habits can lead to lasting results
Tania believes lasting weight loss comes from building healthy habits rather than following restrictive diets.
She encouraged people to follow these habits consistently for six to twelve weeks, saying that while physical changes take time, improvements in strength, energy and mindset often appear much sooner.
Although every person’s body responds differently, experts generally agree that combining a balanced diet, regular exercise, proper hydration and adequate sleep is a sustainable approach to long-term weight management.