{"id":950807,"date":"2026-11-03T07:30:28","date_gmt":"2026-11-03T07:30:28","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/950807\/"},"modified":"2026-11-03T07:30:28","modified_gmt":"2026-11-03T07:30:28","slug":"the-simple-diet-and-fitness-routine-that-helped-this-man-lose-65kg-in-365-days-and-the-hacks-he-swears-by","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/950807\/","title":{"rendered":"The Simple Diet and Fitness Routine That Helped This Man Lose 65kg in 365 Days \u2013 And the Hacks He Swears By"},"content":{"rendered":"

After years of struggling with his weight and body image, content creator and former rugby player Tom Manders<\/a> lost an incredible 65kg in just one year. He credits this to a combination of calorie tracking and journalling, along with consistent exercise.<\/p>\n

Speaking on the Tenacity podcast with Fergus Crawley<\/a>, Manders shared his struggles with his relationship with food, sharing that his weight had reached 168kg at its highest. He described using food to cope with negative emotions and struggling with his confidence, particularly while pursuing a career in acting. He admitted, ‘I was desperate to fit in to a mould of a person,’ when reflecting on the period before his transformation.<\/p>\n

The Weight Loss Methods<\/p>\n

Manders began his weight loss<\/a> journey on 1 January 2024, weighing 158kg. He started by tracking his calorie intake and keeping a journal to better understand his eating habits. ‘The first thing I did that has made the most impact was a combination of calorie tracking,’ he explained, alongside ‘a really really really boring journal.’<\/p>\n

By comparing the two, Manders began identifying emotional triggers that contributed to overeating, including certain social interactions. He also introduced simple exercises he enjoyed, including bench press<\/a>, assisted pull-ups and walking<\/a>, gradually increasing his activity rather than following a strict training programme.<\/p>\n

He explained, ‘I just slowly but surely did slightly more every week. I wrote it down loosely. It wasn’t like I was following a really strict regime.’ He adds, ‘I just did these same things and I walked and I wouldn’t stop doing that every week for 52 weeks and I lost 65kg.’<\/p>\n

However, Manders also acknowledged that his relationship with his body remained complicated throughout the process. At his leanest, he described feeling physically exhausted and struggling to concentrate, despite receiving more positive attention from others, which therefore encouraged him to push the restriction further. ‘I was really completely knackered. I couldn’t think. I couldn’t feel. I was like a robot,’ he recalled.<\/p>\n

Since then, he has relaxed his routine a little, saying in an Instagram post<\/a> that he’s now approximately 15kg heavier than he was at his lowest weight. He says, ‘Stronger. Calmer. Present. I’m learning to live in the middle ground.’ It shows that reaching your lowest weight doesn’t necessarily mean feeling your healthiest, and that building a more sustainable relationship with food and your body can be just as important as the weight loss itself.<\/p>\n

The Takeaway<\/p>\n

Manders’ experience emphasises how making small, manageable changes to your routine can add up over time. Finding exercises you enjoy, building consistency and recognising the behaviours behind your eating habits may be more sustainable than attempting to overhaul everything at once.<\/p>\n

However, while calorie tracking helped Manders understand his eating patterns, it isn’t necessarily the right approach for everyone. For some, meticulously recording food intake can contribute to an unhealthy preoccupation with calories, weight and eating behaviours, particularly for those with a history of disordered eating, so it should be avoided. Whenever embarking on a weight loss goal, you should contact a registered dietitian or GP for advice. <\/p>\n

It’s also worth remembering that losing 65kg in a year is a substantial transformation, and the rate of weight loss that’s appropriate will vary between individuals. Overall, the goal should be to build sustainable habits that support both physical and mental health, rather than focusing solely on the number on the scales or what you see in the mirror.<\/p>\n

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Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here<\/a> to get 14 days of free access to the plan via the Men\u2019s Health app.<\/p>\n

\"kori