This archive report was first published on 11 August 2019.
At 46, Graham Winder, a Sydney-based software company director, was struggling to balance his busy work life with family responsibilities. However, he was determined to be a role model for his daughter and make time for quality beach activities.
Winder's journey began when he realized he wasn't leading the life he wanted. He decided to overhaul his diet, eliminating carbohydrates from grains, pasta, and beer. He adopted a keto diet, focusing on meat, fish, vegetables, salads, and good fats from seeds, nuts, and avocado.
"I don't miss beer or carbs such as pasta, bread, or rice at all. I feel better without them and it's easier to manage my weight," Winder said.
Winder partnered with his gym, Ultimate Performance Fitness, to create customized weight training sessions using the German Body Composition training method. He also added cardio sessions in his own time.
"I started seeing results within weeks," Winder said. "I was like, wow, I'm really doing this."
Winder's hard work paid off, and he lost about 10 percent of his body fat, going from 21 percent to 10 percent. His daughter even noticed the change, saying, "Daddy, you have bumps on your tummy like a superhero."
Winder's advice to others is to have a plan and engage a nutrition coach and trainer who will hold you accountable. "Nutrition and food is 80 percent of it, so you really have to change your habits and routine," he said.
