How I Lost 12kg Without Breaking A Sweat

Peta Serras

by Peta Serras

My review of the Changing Habits 4 Phase Fat Protocol by Cyndi O’Meara

If I was to rewind 365 days, I would have been sitting here writing this blog post 12kg heavier than I am now.

I was overweight, depressed, unhappy and had chronic joint pain and health issues. I didn’t exactly feel like the Professional Babe and the idea of losing 12kg was so daunting and overwhelming. That’s me 12 months ago and that’s me now. Big difference, right?

4 phase fat protocol | Professional Babe

I’d just gotten out of a relationship and it’s safe to say my eating wasn’t the best. The only issue was when I started to eat healthily and exercise, the weight wouldn’t shift.

I meal prepped, I cut out everything that was considering bad out of my diet, I upped the water and I was walking 6km a day and doing Pilates. The weight slowly started to shift, but I was losing max a kilo a week and all I had to do was sniff cake and I’d put it back on – and more!

Initially, when I started my letters from the editor where I documented my weight loss progress, I can wholeheartedly say I was busting my ass.

I started at 83.6kg (although I know I was heavier than that) and I ended up in the high 70’s through a calorie controlled diet with lots of exercise. Though if I ate too much in the next meal or took a weekend off, I would literally put it all back on.

If I’m being honest I gave up on myself. I gave up thinking that I could lose weight and just wondered if I should accept my new size.

I knew this could get easier.

It had to be easier. Losing weight shouldn’t be this hard. I didn’t have the time to do anything extreme because of work.

So not only was I time poor, but I was cash poor too.

Eating healthy can be expensive and I wanted to save money to pay off my debt and shift weight. I wasn’t prepared to drink shakes made of chemicals or spend $300 bucks a month on supplements and drinks to help me shift weight that I had to keep buying every month.

I confided how I felt to a friend about how the weight just fucking wouldn’t shift. Little did I know that she had exactly the same struggles as me, but you’d never know as her and her family are all quite slim. She confided in me that she lost 9kg on a particular program and her parents had done it as well. It was like a metabolic reset without the pills and diet shakes.

I have to admit, I was sceptical. I’d done Isagenix and was worried that it could be another pyramid scheme that I could be sucked into – although I was assured it was nothing like that.

It was called the 4 Phase Fat Protocol and it was run by a very well respected nutritionist, Cyndi O’Meara.

I spent all afternoon researching and then had a talk to my mum about it. I knew if I wanted to set out and do something like this that I needed the support from someone close to me.

To my surprise, my mum wanted to do it as well. She wanted to lose 20kg and I wanted to lose 13.6kg.

We made a pact to do it together and since making that pact she has lost 16kg and I have lost 12kg.

4 phase fat protocol cyndi o'meara | Professional Babe

In the first week of doing the protocol, I shifted 4kg. I didn’t go to the gym. I didn’t sweat. I didn’t have to drink protein shakes that made you hold your nose and quickly count down from 10. I just ate whole foods.

If you’re sitting here reading this with more than 5kg you want to shift and literally think you’re destined to carry it forever then please continue to read this. It’s a completely honest review of the program that I purchased with my own money.

What exactly did you do to lose the weight?

It’s called the 4 Phase Fat Protocol by Changing Habits. You know the nutrition guru Cyndi O’Meara? It’s her program. She modified a popular diet where you do lose a lot of weight called the HCG diet and she made it a whole lot healthier with an elimination diet aspect to help you identify what foods you react to.

Cyndi said, “This program is for you if you want to lose permanent weight in a healthy way. You will gain the knowledge of understanding your body, the right foods to eat to fuel your body, as well as gaining increased energy and wellbeing”.

Why did you do it?

I wanted to lose weight and I tried everything to shift it. I knew something was up and I needed some kind of metabolic reset and I knew this would be good for me to do. I also had the worst joint pain and persistent headaches. My happiness was at an all time low and I needed to change.

So what does the program involve?

It sounds complicated but it’s really not. It consists of 4 phases.

Phase 1: Fat loading. Potentially the best thing since sliced bread – and you can eat bread too. You start taking the drops provided when you buy the protocol and you really up the good fats in your diet. Eat as much fat as you can for 2 days.

Phase 2: You cut out all the good things in life and you die. I’m just kidding. This is the fun part. The part where when you weigh yourself daily you are dropping roughly 300grams a day!! In the first week, people can lose 4.5kg which is insane. You stick to a regimented way of eating with set guidelines and continue taking the drops for approximately 13-43 days.

Phase 3: You keep eating how you were in phase 2 but you lose the drops. You do this for 3 days.

Phase 4: You keep eating the foods you were on phase 2&3 but you eat more of them. You don’t take the drops anymore but every 3 days you introduce a new food and see if it has an inflammatory response. And you’ll know this because you’ll put on weight and feel like shit.

It sounds complicated but it really isn’t. Plus, you get given a stack of e-books to read that explain all of this and more and you also have access to an extremely supportive Facebook group.

Why do you recommend the program?

  • Because I lost a stack of weight
  • Because it was insanely easy
  • I didn’t really have to think about what I ate
  • I saved a boat load of money which meant I could pay off my debt
  • My joint pain and headaches were non-existent

How much did you lose?

My initial weight when I started was 83.6kg. Although I had lost weight the end of 2015, I put it all back on. I started the protocol at 81.6kg. At the time of writing this, I am 71.6kg, so I have 1.6kg to go. The great thing is I know the foods my body loves so when I start to eat them again and lay off the almond croissants, I know I will easily lose that in a week and maintain my weight loss.

What were the positives of doing it?

There are so many so why don’t you get a wine before you read:

  • I lost a stack of weight without really trying
  • I didn’t have to exercise which meant I didn’t sweat out my blowdries
  • Less time worrying about what I was eating meant more time for Tinder dates
  • I lost weight off my problems areas – think arms, butt, lower abs and thighs!!!
  • It came off quickly. Really, really quickly (and it’s stayed off too. Seriously, I’m writing this whilst eating a brownie)
  • My headaches reduced as did my joint pain which meant I was more productive and in a better mood
  • I saved a bucket load of money on food which meant I could pay my debt off faster
  • I quickly worked out my ‘problem foods’ which for me include potatoes, wine, lamb and milk
  • I worked out meals that my body loved – foods that I knew if I ate I would be down 0.5kg the next morning
  • It made me more in tune with my body
  • I developed better eating habits that I’ve stuck with
  • I tried different foods
  • I have a more balanced approach to eating
  • There is an amazing and extremely supportive Facebook group you get lifetime access to so you always have access to people who are willing to support you and want to see you do well

What were the negatives of doing it?

  • My social life took a hit because I didn’t want to go out and be pressured into drinking wine
  • I worked out I am actually intolerant to wine
  • I also worked out that I loathe dairy and cheese, unfortunately, makes me put on at least 1.5kg in a 24 hour period
  • Initially, it’s hard, but when you see the weight loss on your body and your scales you’ll want to stick to it
  • If you get your period you do need to work the program around that as the drops are hormone based. Though it really isn’t that hard, just start fat loading when you’re almost finished your period as that’s what I did.

Did you stick to it 100%?

Initially yes, then no. I’ve worked out that I don’t react to chocolate or almond croissants – convenient right? I’ve done two rounds of the program. A mini one before I went to Paris (which I’d like to tell you I didn’t put a single kilo back on with that trip) and then a mini round recently.

Although I’m pretty regimented, I did enjoy myself while doing the protocol and I still lost weight. That being said, I avoided every single little piece of food that caused me an inflammatory response!

What do you eat for breakfast?

Every morning I had a peeled, chopped and stewed apple with cinnamon and an extra strong black coffee. And by stewed, I mean I chucked it in the microwave for 2 minutes.

What do you eat for lunch?

100g of protein with a good serve of vegetables. Think white fish with broccolini and tomato, meatballs with a tomato sauce and spinach, an omelet, steak and veg etc. You get guidelines of all the food you can eat when you purchase the protocol.

What do you eat for dinner?

Pretty much the same as what I had for lunch.

Can I have alcohol?

Lol, no.

What can’t I have?

Fats, processed food, dairy, alcohol, juices, fatty cuts of meat, fruits high in sugar, vegetables high in starches & grains.

What can I have?

An abundance of fresh fruit and vegetables, lean meats, herbs, spices and eggs!

And exercise?

Light exercise is recommended but see this as a time to relax and reboot. Avoid bootcamps and overly strenuous exercise as it can cause an inflammatory response in the body and lead to temporarily weight gain.

Is it for me?

If you want to feel better in yourself and lose weight then yes, do it. Stop procrastinating and know that in one months time you could be down 10kg. I kid you not.

To find out more about the protocol head here. Remember, I’d never recommend anything I wouldn’t recommend to my friends, my family or my mum.

Which pack did you buy?

I was super short on money so for me the cheaper the better, I purchased this pack right here and bought some extra drops for my mum and we did it together. PS. If you reach your goal quickly and only use up one bottle of drops then that is the total amount you’ll pay, you only need to pay extra if you want to do more rounds so you’ll need more drops.

This isn’t one of those lifetime commitment programs either where you need to keep purchasing stuff to stay slim. It’s all about real food!

I have a question?

Sure, just comment me below and I’ll do my best to answer.



Peta Serras

Editor of Professional Babe, Peta has a penchant for pretty things, Tom Hardy and ginger kittens. You can find her sipping a long black, creating killer content or making sure her winged eyeliner is even. Peta is a writer, model & Pilates Instructor based out of the Hunter Valley.

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