A nutritionist who struggled with fluctuating weight for nearly 20 years has discovered the secret to fat loss – without depriving herself of her favourite foods.
Angela Borges, from Melbourne, tried everything imaginable to lose weight – including yo-yo dieting, strict calorie counting, macro tracking, skinny teas, appetite suppressants and dozens of fitness challenges – but nothing seemed to work.
Determined to lose weight once and for all, the 36-year-old managed to shed 11kg.
‘Most people think weight loss is about finding the perfect diet, but in reality, it’s about finding a realistic way of eating that you can actually stick to. The real secret? Make it easy, not extreme,’ Angela told FEMAIL.
‘I’ve worked with hundreds of women who have crushed their weight loss goals, and the ones who kept the weight off? They didn’t do it by cutting out carbs, living off salads, or spending hours in the gym.
‘They made small, realistic changes that fit into their busy lives and stuck to them.’
In 2018, Angela lost 11kg after she stopped focusing on dieting, restricting and ‘exercising like crazy’ – and she managed to keep the weight off for good ‘without even trying’.
‘So here’s what makes weight loss stick for good: Weight loss isn’t about starting over every Monday,’ she explained.
Angela Borges, from Melbourne, said she first started putting weight on in her teenage years, and then spent nearly 20 years yo-yo dieting (pictured before and after)
‘It’s about creating a structure that fits your life… One that feels easy, enjoyable, and sustainable. The goal isn’t just to lose weight; it’s to feel good in your body for life.’
One of the biggest misconceptions people have is thinking, ‘You need to eat less and exercise more’ in order to lose weight.
‘This is probably the biggest mistake people make. I see so many women drastically cut their calories or skip meals, thinking it will speed up weight loss, only to end up hungrier, more tired, and constantly craving food,’ Angela explained.
‘One of my clients, Lisa, came to me after following a 1,200 calorie diet for months. She was exhausted, stuck in a binge-restrict cycle, and completely burnt out.
‘Her weight wouldn’t budge, no matter how much she worked out. Why? Because her body had adapted to the low calories, it started processing fat differently too, holding onto it instead of burning it efficiently.’
Instead of eating less, Angela said she needed to ‘eat smarter’.
‘Once Lisa started eating more with a solid structure, with more protein, fibre and whole foods, her energy levels soared, her cravings disappeared, and ironically, her weight started dropping effortlessly,’ she said.
After spending 18 years dieting, only to find herself ‘overweight’, Angela learnt that you don’t have to ‘diet’ or even track your calories in order to lose weight.
Angela has been meal prepping since 2018 – which helped her structure her routine of eating regular balanced meals
Most people focus only on food and exercise, but the real transformation happens when you shift your mindset, Angela said
‘If I had to start my journey all over again to lose 12kg in the next three months, here’s what I’d do,’ she explained.
‘I’d first understand my energy requirements for fat loss to serve me as a starting point, so I can go ahead and structure a day of eating that helps me achieve a slight deficit.’
Energy requirements vary with age, gender, body size and activity levels.
The energy requirements calculator estimates your daily energy requirements for good health based on what your body needs for breathing, circulating blood, digesting food and physical activity.
‘With this info, I’d structure my routine of eating with regular balanced meals. I’d add protein to each meal (25 to 30 grams three times a day) and a high protein snack. This will help me feel full, reduce cravings, and boost my metabolism,’ Angela said.
In 2018, Angela lost 11kg after she stopped focusing on dieting, restricting and ‘exercising like crazy’ – and she managed to keep the weight off for good ‘without even trying’
Once she has a solid plan for food, she would then increase her daily movement by focusing on ‘incidental movement’ and a ‘non-negotiable walk’.
‘Incidental’ activity is any activity built up in small amounts over the day. For example, walking up the stairs instead of taking the lift or walking rather than driving.
By doing all these things consistently over the next three months, Angela said you will see results.
If you’re looking to make weight loss stick for good, there are three things to keep in mind – the first being eating in a way that fits your lifestyle.
‘If your plan isn’t sustainable, it won’t last,’ Angela said.
‘You don’t need to cut out your favourite foods, you just need to learn how to include them in a balanced way. If you love pasta, keep it in. Just pair it with some protein and veggies to keep you full and satisfied.’
Instead of eating less, Angela said she needed to ‘eat smarter’
The nutritionist said consistency is key to losing weight
The nutritionist said consistency is key to losing weight.
‘You don’t need to be perfect to see results. It’s not about what you do in a single day but what you do most days,’ she explained.
‘A slice of cake at a birthday party won’t ruin your progress, just like one salad won’t make you lose weight. Focus on building small habits that feel easy to repeat.’
Finally, she explained how the mindset for losing weight matters.
‘Most people focus only on food and exercise, but the real transformation happens when you shift your mindset,’ Angela said.
‘If you see healthy eating as a “punishment” or “being good”, it’s only a matter of time before you rebel.
‘Instead, think about how eating well makes you feel, energised, clear-headed, and confident. When you make choices from that perspective, everything changes.’
