Business owner, 29, shares how she lost 65kg to reduce health risks – and she’s not planning to stop


A 29-year-old Australian small business owner and mum has revealed how she lost 65kg and transformed her lifestyle.

Brooke Malycha, from South Australia, originally weighed 171kg and began her weight loss journey in January 2019 after her family said they were concerned about her size.

‘My mum was always worried I wouldn’t be around for my children – she was unfortunately very sick with secondary breast cancer when I started my journey and I wanted to show her I could do it and I can be here for my kids,’ Brooke told FEMAIL.

She admitted her original diet was ‘disgusting’ and would drink two-litres of soft drink per day, eat takeaway food at least once a day along with a lot of bread, chocolate, lollies and huge meals.

Sadly Brooke’s mum passed away in February 2020, but said her mum is ‘definitely the reason’ why she hasn’t given up and aims to reach her goal of weighing under 100kg.

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Brooke Malycha, from South Australia (pictured), originally weighed 171kg (left) and began her weight loss journey in January 2019 after her family was concerned about her size

Brooke Malycha, from South Australia (pictured), originally weighed 171kg (left) and began her weight loss journey in January 2019 after her family was concerned about her size

She admitted her original diet was 'disgusting' and would drink two-litres of soft drink per day, eat takeaway food at least once a day along with 'so much' bread, chocolate, lollies and huge meals

She admitted her original diet was ‘disgusting’ and would drink two-litres of soft drink per day, eat takeaway food at least once a day along with ‘so much’ bread, chocolate, lollies and huge meals

'My mum was always worried I wouldn't be around for my children - she was unfortunately very sick with secondary breast cancer when I started my journey and I wanted to show her I could do it and I can be here for my kids,' Brooke told FEMAIL

‘My mum was always worried I wouldn’t be around for my children – she was unfortunately very sick with secondary breast cancer when I started my journey and I wanted to show her I could do it and I can be here for my kids,’ Brooke told FEMAIL

What is Brooke’s day on a plate?

• Breakfast – 2 eggs, 50g ham, salt & pepper (omlette) & a protein shake.

• Morning tea – protein bar

• Lunch – a meal from F45 challenge app, such as Tuna, Buckwheat And Cashew Salad or Chipotle BBQ Beef Fajita Bowl

• Afternoon tea – fruit or protein shake

• Dinner – a meal from F45 challenge app or protein shake, such as Moroccan Lamb with Roasted Cauliflower or Spicy Chicken Meatballs with Lime Infused Vegetables

Brooke had gastric sleeve surgery on April 24, 2019 in Adelaide to reduce the size of her stomach and assist with shedding the weight.

This particular surgery is conducted to ensure the individual feels full after eating a small amount of food, as it leads to less production of the hormone ghrelin that causes hunger.

‘After having weight loss surgery, everyone seems to think you take the easy way out but it’s far from easy, weight loss surgery is a tool!’ Brooke said.

The surgery was a benefit to Brooke as she began eating less food to lose weight faster.

Throughout 2019, Brooke was doing cardio, going swimming and attending the gym, but since July this year she started going to F45.

‘I now attended F45 Renmark six days a week for 45-minute group classes that are either cardio or strength based,’ she said.

A few months into her weight loss journey, Brooke had gastric sleeve surgery on the 24th of April 2019 in Adelaide to reduce the size of her stomach and assist with shedding the weight

A few months into her weight loss journey, Brooke had gastric sleeve surgery on the 24th of April 2019 in Adelaide to reduce the size of her stomach and assist with shedding the weight

While her old diet was unhealthy, she’s now eating three small-portioned meals a day with help from the F45 challenge app and consuming protein bars and shakes.

‘Before I had weight loss surgery, I started eating healthy and changing my lifestyle, I would calorie track using My Fitness Pal and make sure I was having enough calories for my Body Mass Index (BMI),’ she said.

‘I eat a good amount of protein, vegetables and a small amount of carbs.’ 

While her old diet was very unhealthy, she's now eating three small-portioned meals a day with help from the F45 challenge app and consuming protein bars and shakes

While her old diet was very unhealthy, she’s now eating three small-portioned meals a day with help from the F45 challenge app and consuming protein bars and shakes

Brooke said the process of losing weight has been difficult in every way – emotionally, physically and mentally.

When asked what the most challenging aspect was, Brooke said the mental and emotional side was far more difficult than the physical.

‘You see your body change so drastically and sometimes you become so addicted to the scales and the numbers,’ she said.

‘My life has changed so much; I have energy, I’m happy, I feel fit and healthy, I also have a new addiction to F45, which I never ever thought I would say!’

Brooke said the process of losing weight has been difficult in every way – emotionally, physically and mentally

Brooke said the process of losing weight has been difficult in every way – emotionally, physically and mentally

When asked what the most challenging aspect was, Brooke said the mental and emotional side was far more difficult than the physical

When asked what the most challenging aspect was, Brooke said the mental and emotional side was far more difficult than the physical

'My life has changed so much; I have energy, I'm happy, I feel fit and healthy, I also have a new addiction to F45, which I never ever thought I would say!' she said

‘My life has changed so much; I have energy, I’m happy, I feel fit and healthy, I also have a new addiction to F45, which I never ever thought I would say!’ she said

When asked how she feels now after shedding almost half her body weight, Brooke said she ‘feels amazing’ and is incredibly happy with her transformation, but can’t wait to lose even more weight.

‘I literally have my life back – I have energy and getting out of bed is no longer a struggle,’ she said.

‘I can get involved with my children at the park and be involved in the memories.’

Brooke’s piece of advice she would give to others who are also looking to lose weight is to ‘not give up’, ‘show up for you’ and seek professional advice if needed.



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