At twenty-six years old, Karen Gatt, a Melbourne, Australia mother of two, weighed nearly 300 pounds.  She’d tried diet after diet, only to find the scale tipping even higher.  Depressed and disgusted, Karen decided it was time to do something. Barely able to walk to the mailbox, she forced herself to walk around the clothesline in her backyard every day.  She cleaned out her cupboards and designed a healthy, easy-to-follow food plan.  A little over a year later, she’d walked off 150 pounds: half of her former self! Now, at 38, she’s published her first book, The Clothesline Diet, where she lays out her family-friendly diet and exercise routine for all – with or without a backyard clothesline.

What’s the top food-related change you made in your house?

Rather than depriving ourselves or dramatically altering our diet, I simply substituted healthier versions of the food we were already eating. For example, we replaced whole milk with 99% fat free, white bread with wholegrain, regular cheese with low fat.  To be successful in weight loss, you can’t feel deprived, because your natural reaction is to crave the forbidden food. This can cause bingeing. I encourage people to slowly change their diet, step by step, starting with the foods you eat every day first.  Subtle changes are hardly noticeable to the taste buds, but very noticeable on the scales.

What was your biggest challenge?

Karen Glatt, the Clothesline Diet mom, at 299 pounds.

My greatest challenge was learning to drink more water. I hated the taste of water, but knew I had to drink at least six to eight glasses a day. I started slowly by adding a few drops of cordial — and I mean just a few drops — to give the water some flavor.  Then, as I got used to it, I replaced the cordial with a squeeze of lemon to give it a lift.  Now I love water!  I drink at least two glasses before every meal and it really does make a difference in how I feel.

My second greatest challenge was finding time to exercise. But I made time; we really can all find five minutes in our day. Turn the TV off, shut down your laptop for five minutes, or get up a few minutes earlier each day.  Find the time. There is no excuse.

Karen Gatt today, 147 pounds.

How can other moms make changes?

Pssst, the secret is:  don’t let your family know you are making a change. As soon as you say, “We’re going on a diet,” they will rebel! Secondly, take your changes slowly, little by little.  Prepare the meals your family enjoys but find healthy versions of high-calorie or high-fat ingredients.  If your children eat cookies, find low-sugar low-fat cookies instead. Don’t deprive them; bring them on the journey with you slowly.  Get the everyday food like bread, milk, cheese, and cereal right, and you will succeed.

What’s your favorite healthy recipe?

I cook a great chicken and vegetable stir-fry, which the family loves. It’s really simple to make and I serve it with a little rice and lots of extra veggies. My boys don’t leave a skerrick on their plates.

What do you wish someone had told you about healthy eating?

That healthy food tastes great!  And secondly that good food is not expensive to prepare. It’s easy to assume that junk food is cheaper and easier, but in the long run it’s not.

What else would you like to change in your own life or your family’s?

My boys’ love of junk food! I’m very strict about how much junk food they have.  It’s considered a treat but I try not to deprive them of it because otherwise they crave it. But it’s so hard as a parent to avoid junk food when it’s everywhere around you. In our streets on TV everywhere you look. I wish we could have a world free of junk food ads!

What was the most important way you helped your kids with their weight issues? (If they had them)

I try to educate them about food and the impact it can have on your body.  I constantly promote it and give them lots of healthy options, so that they share an understanding of good nutrition, which I never had growing up.  I am proud that we are also very active as a family. We get out on our bikes together or kick the footy in the park.  Doing things together not only helps build their fitness and health, but it’s wonderful for family bonding too.

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Attention Moms: Has your teen lost weight?  Have you engineered a nutrition or health makeover in your family?  We’d love to interview you!  Drop us a line at fitsmiformoms@fitsmi.com.