Kate Daniel, a fitness influencer on Instagram, once found it hard to walk even 100 metres without feeling exhausted. Fast forward, and she’s now lost more than 70 kilos, built a routine she actually enjoys, and shares her journey online to inspire others. What made the difference wasn’t just surgery, but the small, everyday habits she built afterwards. In her videos, Kate opens up about the mindset shifts and morning routines that transformed her health.
Fixing her mornings
Before her weight loss surgery, mornings were chaotic for Kate. She would wake up tired, head straight for coffee, and often skip breakfast. That pattern only led to energy crashes, constant snacking, and overeating later in the day. She realised her mornings were setting the wrong tone and began reshaping them with simple but powerful changes.
Eating breakfast
The first step was eating breakfast instead of skipping it. For Kate, starting the day with something protein-rich and satisfying prevented the cycle of grazing and cravings. She also made moving the body a non-negotiable part of her mornings. It wasn’t about strict workouts—just light activity like stretching, walking, or even dancing in her kitchen. That shift not only calmed her nervous system but also helped her rebuild trust with her body.
Drinking water
Another habit that stuck was drinking water before anything else. As basic as it sounds, staying hydrated gave her more energy, improved her digestion, and curbed unnecessary cravings. Along with that, she made one simple promise to herself each day and kept it. Instead of overwhelming herself with a long list of goals, Kate focused on one small win that built momentum and slowly rewired her identity—from someone who gave up easily to someone who followed through.
Walking 100m was a huge challenge
But one of her biggest hurdles was walking. After her gastric sleeve surgery, walking even 100 metres left her drained and on the verge of tears. It felt punishing, as if it were just another chore she had to endure. That’s when she changed her perspective: she stopped calling it “exercise” and instead found ways to make walking enjoyable.
Kate began turning walks into moments she looked forward to. Sometimes, she’d walk while her son scooted beside her. Other times, she paired it with a coffee break or chose a beach stroll instead of forcing herself into a gym. These small incentives shifted the experience from something she dreaded to something her brain welcomed.
Over time, this consistency added up. Walking no longer felt like punishment but like a gift—time for dopamine, calmness, and mental clarity. And with that shift, the weight began to drop steadily until she had lost over 70 kilos.
Now, Kate shares tips for anyone struggling with consistency in their own weight loss journey:
Fixing her mornings
Before her weight loss surgery, mornings were chaotic for Kate. She would wake up tired, head straight for coffee, and often skip breakfast. That pattern only led to energy crashes, constant snacking, and overeating later in the day. She realised her mornings were setting the wrong tone and began reshaping them with simple but powerful changes.
Eating breakfast
The first step was eating breakfast instead of skipping it. For Kate, starting the day with something protein-rich and satisfying prevented the cycle of grazing and cravings. She also made moving the body a non-negotiable part of her mornings. It wasn’t about strict workouts—just light activity like stretching, walking, or even dancing in her kitchen. That shift not only calmed her nervous system but also helped her rebuild trust with her body.
Drinking water
Another habit that stuck was drinking water before anything else. As basic as it sounds, staying hydrated gave her more energy, improved her digestion, and curbed unnecessary cravings. Along with that, she made one simple promise to herself each day and kept it. Instead of overwhelming herself with a long list of goals, Kate focused on one small win that built momentum and slowly rewired her identity—from someone who gave up easily to someone who followed through.
Walking 100m was a huge challenge
But one of her biggest hurdles was walking. After her gastric sleeve surgery, walking even 100 metres left her drained and on the verge of tears. It felt punishing, as if it were just another chore she had to endure. That’s when she changed her perspective: she stopped calling it “exercise” and instead found ways to make walking enjoyable.
Kate began turning walks into moments she looked forward to. Sometimes, she’d walk while her son scooted beside her. Other times, she paired it with a coffee break or chose a beach stroll instead of forcing herself into a gym. These small incentives shifted the experience from something she dreaded to something her brain welcomed.
Over time, this consistency added up. Walking no longer felt like punishment but like a gift—time for dopamine, calmness, and mental clarity. And with that shift, the weight began to drop steadily until she had lost over 70 kilos.
Now, Kate shares tips for anyone struggling with consistency in their own weight loss journey:
- Make walking social—bring a friend, your kid, or just your favourite playlist.
- Pair it with a pleasure cue like coffee, a podcast, or a beach walk.
- Track it visually to see your progress.
- Allow flexibility—five or ten minutes still count.
- Focus on feeling good, not punishment.
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