Barista who lost 44kg in two years reveals the food she eats to maintain her physique

A young Australian woman who lost 44kg in less than two years without the help of a personal trainer has revealed the food she eats to maintain her slimmer physique.

Xanthia Efthymiou, 20, weighed 114kg in her final year of high school and was experiencing severe back pain.

‘I gained 20kg that year and was told I would have major health risks if I was to continue gaining weight the way I was,’ Xanthia told FEMAIL. 

When high school finished in December 2017, she started a weight loss regimen. 

‘I would always try to cut out certain foods but at night I’d give in and snack for hours,’ she said.

By September 2019, just under two years later, the Gold Coast resident tipped the scales at 70kg.

In a TikTok video posted on April 2, she listed the homemade meals and healthy snacks she enjoys eating on a regular basis.

Scroll down for video 

Xanthia Efthymiou, 20, (pictured) weighed 114kg in her final year of high school and started losing weight in December 2017 after experiencing painful back issues

Xanthia Efthymiou, 20, (pictured) weighed 114kg in her final year of high school and started losing weight in December 2017 after experiencing painful back issues

Xanthia Efthymiou, 20, (pictured) weighed 114kg in her final year of high school and started losing weight in December 2017 after experiencing painful back issues

Xanthia managed to transform her lifestyle and tipped the scales at 70kg by September 2019. In a TikTok video, she listed the meals and snacks she enjoys eating on a regular basis

Xanthia managed to transform her lifestyle and tipped the scales at 70kg by September 2019. In a TikTok video, she listed the meals and snacks she enjoys eating on a regular basis

Xanthia managed to transform her lifestyle and tipped the scales at 70kg by September 2019. In a TikTok video, she listed the meals and snacks she enjoys eating on a regular basis 

In the video, she shows herself beginning the day with rolled oats and a bowl of watermelon, followed by YoPRo high protein yoghurt.

Lunch consisted of premade chicken, rice and vegetables accompanied by a no-sugar coconut protein bar.

After a gruelling hour and a half workout, Xanthia refuels with a vegetable stew. 

Xanthia has been sharing videos to encourage others to eat healthily and lose weight if desired. 

Her story has clearly resonated with many, judging by her TikTok following of more than 400,000 people.  

In the video she began her day with rolled oats and a bowl of watermelon, followed by YoPRo high protein yoghurt

In the video she began her day with rolled oats and a bowl of watermelon, followed by YoPRo high protein yoghurt

Lunch consisted of premade chicken, rice and vegetables accompanied by a no sugar coconut delight protein bar

Lunch consisted of premade chicken, rice and vegetables accompanied by a no sugar coconut delight protein bar

In the video she began her day with rolled oats and a bowl of watermelon, followed by YoPRo high protein yoghurt

To ensure she refuels her body after a gruelling hour and a half workout, Xanthia enjoyed a vegetable stew

To ensure she refuels her body after a gruelling hour and a half workout, Xanthia enjoyed a vegetable stew

She now prefers homemade meals over fast food

She now prefers homemade meals over fast food

To ensure she refuels her body after a gruelling hour and a half workout, Xanthia enjoyed a vegetable stew

'I would always try to cut out certain foods but at night I'd give in and snack for hours,' she said

'I would always try to cut out certain foods but at night I'd give in and snack for hours,' she said

‘I would always try to cut out certain foods but at night I’d give in and snack for hours,’ she said 

In her final year of high school, Xanthia originally weighed 114 kilograms and started losing weight in December 2017 after experiencing painful issues with her back

In her final year of high school, Xanthia originally weighed 114 kilograms and started losing weight in December 2017 after experiencing painful issues with her back

In her final year of high school, Xanthia originally weighed 114 kilograms and started losing weight in December 2017 after experiencing painful issues with her back

Xanthia previously told FEMAIL she had a ‘really bad problem’ with binge eating and would consume a high amount of fast food and snacks daily. 

‘The most challenging part was starting, I was always scared to work out in public because I’d breathe so heavily so I was scared people were going to judge me for being so unfit,’ she said.

In order to shed the weight, Xanthia committed to four kilometre walks five times a week and joined a gym once she lost the first ten kilograms and felt more comfortable exercising publicly.

‘I started doing high-intensity interval training (HIIT) three times a week until I felt comfortable going into the gym,’ she said.

‘I now do weightlifting five days a week and it’s currently my favourite form of exercise since I’ve started my journey.’

She also learnt how to exercise and work out at the gym without the assistance of a personal trainer.  

Xanthia admitted she previously had a 'really bad problem' with binge eating and would consume a high amount of fast food and snacks daily

Xanthia admitted she previously had a 'really bad problem' with binge eating and would consume a high amount of fast food and snacks daily

Xanthia admitted she previously had a ‘really bad problem’ with binge eating and would consume a high amount of fast food and snacks daily

The Gold Coast local admitted she had a 'really bad problem' with binge eating and would consume a high amount of fast food and snacks regularly

The Gold Coast local admitted she had a 'really bad problem' with binge eating and would consume a high amount of fast food and snacks regularly

'I started doing high-intensity interval training (HIIT) three times a week until I felt comfortable going into the gym,' she said

'I started doing high-intensity interval training (HIIT) three times a week until I felt comfortable going into the gym,' she said

The Gold Coast local admitted she had a ‘really bad problem’ with binge eating and would consume a high amount of fast food and snacks regularly

THE DIFFERENT TYPES OF WORKOUTS AND THE BENEFITS

Cardio improves cardiovascular health and strengthens the heart to help pump blood efficiently! It also lowers blood pressure and helps regulate blood sugar

Weight training increases muscle mass which expends more energy, therefore burning more calories, while also increasing bone density and improving posture, balance and flexibility 

While cardio and weights differ in training style, both are just as important to do each week 

Any type of exercise has many benefits, like better sleep, improved brain power and energy, regulating weight and improving immunity 

Source: Adala Bolto 

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She also learnt how to exercise and work out at the gym without the assistance of a personal trainer

She also learnt how to exercise and work out at the gym without the assistance of a personal trainer

She also learnt how to exercise and work out at the gym without the assistance of a personal trainer

To fast-track the weight loss from exercise, Xanthia started a balanced diet by eating nutritious food and protein. 

‘I would make sure I ate high volume foods to be fuller for longer and not tempted to snack on sweets,’ she said.

But she didn’t go cold turkey and risk a relapse into binge eating, instead satisfying her sugar cravings by allowing herself small pieces of chocolate with fruit.

‘I was in a calorie deficit, so when I was starting I consumed 2,700 calories per day because I would burn so many calories from just walking,’ she said. 

A calorie deficit is a specific number calculated by an individual’s diet, exercise routine and water consumption. 

To stay in a calorie deficit and lose weight, the individual must consume less calories than the amount of food and drink consumed on a daily basis. 

XANTHIA’S ‘DAY ON A PLATE’ BEFORE

Breakfast: oat pancakes with honey 

Lunch: two beef hamburgers wrapped in lettuce rather than bread buns 

Snack: toast with a spread or Halo Top ice cream 

Dinner: Grilled chicken with vegetables and potatoes 

Other snacks: fast food and sweets  

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XANTHIA’S ‘DAY ON A PLATE’ AFTER 

Breakfast: oats and honey

Snack: yoghurt with fruit and a small piece of chocolate

Lunch: burrito bowl 

Pre-gym snack: protein smoothie  

Dinner: a form of protein (beef, pork, chicken) with potato pesto  

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To fast track the weight loss, Xanthia started maintaining a well-balanced diet by eating healthy nutritious food and protein in addition to working out

To fast track the weight loss, Xanthia started maintaining a well-balanced diet by eating healthy nutritious food and protein in addition to working out

To fast track the weight loss, Xanthia started maintaining a well-balanced diet by eating healthy nutritious food and protein in addition to working out

By September 2019 she managed to drop to 70 kilograms through months of continuous hard work and determination

By September 2019 she managed to drop to 70 kilograms through months of continuous hard work and determination

While it was challenging, Xanthia is happy with how much she has lost but is aiming to build muscle in future

While it was challenging, Xanthia is happy with how much she has lost but is aiming to build muscle in future

By September 2019 she managed to drop to 70 kilograms through months of continuous hard work and determination

By sharing her story on video platform TikTok , she has managed to inspire thousands of others to fast track their lives and focus on health, diet and fitness

By sharing her story on video platform TikTok , she has managed to inspire thousands of others to fast track their lives and focus on health, diet and fitness

By sharing her story on video platform TikTok , she has managed to inspire thousands of others to fast track their lives and focus on health, diet and fitness

By September 2019 she managed to drop to 70 kilograms through months of continuous hard work and determination.

Xanthia is happy with how much weight she has lost but her next step is building some lean muscle.

‘Weight loss doesn’t have to be a punishment – I learnt that the hard way,’ she said. 

‘Eating too low in calories can be so damaging and I’m so grateful I stayed patient throughout my journey and didn’t focus on losing weight fast or trying out all the FAD diets.’

XANTHIA’S FAVOURITE GO-TO WORKOUT

Five minute warm-up on the cross trainer 

Six sets x barbell hip thrust x 8 reps

Four sets x barbell walking lunges x 10 reps 

Four sets x dumbbell Bulgarian split squats x 12 reps 

Four sets x leg press x 15 reps

Four sets x cable kickbacks x 15 reps 

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