Deb lost 33 kg and says protein changed everything

At 66, retired Tasmanian teacher Deb Knight has lost 33 kg*, come off medication for both high blood pressure and high cholesterol, and found a high protein way of eating she genuinely loves, all through the CSIRO Total Wellbeing Diet.

*Weight lost over 36 months. Individual results may vary.

Life before the weight loss

Before finding the CSIRO Total Wellbeing Diet, Deb's relationship with food and exercise was, by her own admission, inconsistent. She was doing minimal physical activity, and had cycled through diets including Jenny Craig, 5:2 intermittent fasting, and keto. None of them stuck.

"There isn't any incident where my weight was ever an issue," Deb recalls, "maybe just health wise and a general feeling of not happy with myself."

Beneath the surface, though, her health told a different story. She had been prescribed medication for both high blood pressure and high cholesterol. Boredom eating had become a habit. Portion sizes had crept up and her weight had reached 99 kg.

Deb's moment of truth

The turning point came in Melbourne Airport. Deb and her husband were travelling when he, someone Deb describes as not carrying "an ounce of fat", casually suggested they both lose a couple of kilos. 

"It hit home hard, knowing I was now noticeably big," she says.

She pulled out her phone and started reading about the CSIRO Total Wellbeing Diet. What she found resonated immediately.

"It seemed to be the truest to real life and had so many amazing success stories," she says.

The science-backed foundations of the program, combined with its high protein, flexible meal plans, made it feel achievable in a way other approaches hadn't. Her husband joined her on the journey too, which meant built-in support from day one

How Deb's life has changed

Deb's approach to eating has become genuinely enjoyable rather than a chore. 

Breakfast rotates between oats, a smoothie, banana, or eggs on toast, and lunch is typically a salad sandwich. Dinner varies, though a firm household favourite from the program is the Sweet and Sour Crunchy Chicken.

"We freestyle now. We still using some of the recipes from the program but we're more aware of portion sizes and units for each food group," she explains. "I feel so much fitter and healthier."

"Life in general has improved," she says. "I have a more positive self-image and love going into shops to try on clothes. My relationship with food has been a major turnaround, no longer do I boredom eat, and I love it when people comment on how different I look."

The physical improvements have flowed directly into the rest of her life: she can now keep up with her grandchildren in basketball and cricket, and gets genuine enjoyment from her regular gym sessions.

The boredom eating that had been such a fixture of her previous life is simply gone. In its place is a confident, consistent approach to food that accommodates holidays, social events and daily indulgences, without guilt or derailment.

And the health improvements are significant. Off medication for both high blood pressure and high cholesterol. 

"Life is good," she says simply. "And to be able to maintain the weight loss so effortlessly is amazing. It truly does become a way of life."

The role of protein

One of the most transformative shifts in Deb's journey was learning to treat protein not as an afterthought, but as a foundation of every single meal.

This is a core principle of the CSIRO Total Wellbeing Diet, which is built around higher-protein eating to support appetite control, lean muscle preservation, and sustained energy.

"Protein has played a big role; it keeps me satisfied and makes it easier to stay on track without feeling deprived," she says.

"It is easy to incorporate protein in every meal," Deb says. "Egg on toast or Greek yoghurt with overnight oats for breakfast. A salad bowl with turkey, chicken or tuna for lunch. Red meat or fish with salad for dinner."

The results of consistently eating this way have been clear: better appetite control, more energy for exercise, and fewer cravings that derail progress.

"Since increasing my protein intake there has definitely been a noticeable change, I don't feel the need to snack between meals, and I have heaps more energy," she says.

Want to know how much protein is right for you? The amount your body needs changes with age, activity level, and lifestyle - and most Australians aren't getting enough. Try the free CSIRO Total Wellbeing Diet protein calculator to get your personalised daily target in minutes!

Deb's go-to protein sources:

Deb's everyday protein staples are both varied and budget-friendly.

• Eggs: on toast, boiled, or as part of a smoothie
• Greek yoghurt: with overnight oats or on its own
• Salmon and tuna: in salads and sandwich fillings
• Chicken: a dinner staple
• Lean red meat: steak or lamb for dinners
• Peanut butter: spread on toast or as a snack
• Cottage cheese: versatile and economical

Deb's top tips for anyone starting out

• Believe in the process. The program works, but you have to trust it, especially in the early weeks when results may feel slower than you'd like.
• Stick to the rules most of the time. Perfection isn't required. Consistency is. Deb followed the meal plans closely in the first 12 weeks, then transitioned to a more flexible, freestyle approach that she has maintained ever since.
• Celebrate the small victories. Don't wait for a major milestone to acknowledge progress. Non-scale victories, more energy, clothes fitting better, feeling stronger, matter just as much as the number on the scale.
• Don't feel guilty on holidays. Enjoy your holiday, then go home and resume your sensible eating.
• Be honest with yourself and persevere. Even when it gets tough, and occasionally it will, it is absolutely worth it.

And for anyone wondering whether it's too late to start: Deb began this journey in her early sixties and is now 66, living proof that age is no barrier to meaningful, lasting change!

Need more tips and advice? Read our comprehensive guide on weight loss to understand where to begin, what happens when you lose weight and what doesn't work when it comes to dieting.