In case you missed it: This was one of Lifestyle's most popular stories of 2016

At 134 kilograms, Te Awariki Lardelli felt overweight, humiliated and depressed. He knew he had to make a change for the better.

Four-and-a-half-months later the Gisborne man has been overwhelmed by the positive reactions from people after he shared his weight loss transformation on social media.

Posting before and after shots to Facebook and Instagram, Lardelli revealed how he had lost 41 kilograms in just 20 weeks.

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41KGS IN 20 WEEKS. So many people have been asking me how tf I managed to lose this much weight in such a short amount of time. Truth is, liposuction.

Na jk. Because my fingers are getting abs from continuously typing everything out - I thought I would just make a post or two. I’ve been super hesitant in sharing before and after pictures, but I decided maybe I could use my weight loss experience to help others achieve their goals too! So here they are!

Background; I'm Te Aw...ariki, but you can call me T.A or Weight Loss Champion T. U choose. Idm. End of 2015 - April 2016, I was the heaviest I had ever been (134.6kgs). My eating habits were shit, I would eat takeaways at least four times a week. My sleeping habits were shit, I wouldn’t exercise, I would uber an 8 minute walking distance. I was humiliated by what I looked like and did everything I could to hide the fact I was half-whale. The only photos I would take were snapchat selfies using face slimming filters. This mindset influenced every aspect of my fuggin life.

I was depressing asf, very hangry and just not a cool dude to be around. I was physically, mentally & emotionally weak. (Ur guys Cue: "Aww 😔")

I dedicated my everything to eating clean, exercising daily, building myself back up and falling in love with the amazing person I believe I am. 4 1/2 months later, here I am. This is real, this is me. My mind and body is healthy, strong, fit & I feel fucking incredible. Most importantly, I love life and who I’ve become. I have a long way to go but I'm dedicated and won't stop this new lifestyle. (Cue: "FUCK YEAH! 😁")

I GENUINELY want others to feel the same! 💛 (I see u old T.A's, I really do, put that KFC down and grab an apple xx). SO in my next post, I have written out my exact diet + exercise plan that I constructed & followed (with the odd exception). I don’t claim to be a personal trainer, a nutritionist or a dietitian. I will claim that I was a fatty that did some research. And I’ve seen crazy results so ya! I hope this motivates someone to make a change in their life! It's a journey, but it is so worth it. Invest in you, stop making excuses! (Cue: "Omg I'm gonna follow u on Insta u fitspo")

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Speaking exclusively to the Herald the 20-year-old said he began gaining weight rapidly through the end of 2015 and early in to this year.

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"I was going through quite a lot in my personal life and at the same time I was trying to balance studying, working, social life, just everything.

"They have this saying called the 'Fresher Five' which is where you put on five kilograms in your freshman year... well in my case it was like the 'Fresher 50'."

Lardelli began to notice the impact his weight gain was having on other aspects of his life.

"I wasn't just getting fat, I started having skincare problems, my studies were affected, all I wanted to do was sleep and then dream about the next time I was going to eat KFC. I was exhausted all the time. I hated looking in the mirror. I was actually humiliated."

Lardelli decided things were really getting dire when he found himself catching Ubers to places he could have walked to in a few minutes.

"The train station was an eight to 10 minute walk and I would Uber it because I couldn't be bothered to walk. And I would also sweat so much just walking, so I wouldn't want to be sweating when I got to uni."

Realising things weren't good, Lardelli decided to start making some changes.

"There was about a month where I tried to eat what I thought was right and I tried to do little things that would count as exercise but my mindset wasn't right, so I just knew I had to do something about it."

He became dedicated to eating as cleanly as possible, exercising daily and rebuilding his confidence to become the person he knew he could be.

"I wrote down the things I needed in a day in order for me to be a healthy person or just in general... from there I looked to fitness websites which told me you had to try and eat at least five to six times a day, and try to never be hungry. I just put together a little diet which I called 'The Perfect Diet' - but for me."

Lardelli says he also focused on his changes as a new lifestyle. "It wasn't just a quick diet fad. It had to be something I was going to do for a really long time so I made sure to put in that every two or three weeks I could have a cheat meal."

Since sharing his post on Sunday evening Lardelli has been overwhelmed by supportive responses.

"I love it and it the same time it came really fast and I didn't expect it. It was quite mind blowing but just so awesome at the same time," he said of the reactions to his post.

While commentors have applauded his new look, he says the changes go beyond his physical appearance.

"I appreciate life so much more. I think that being healthy and being fit just made me appreciate the little things life has to offer."

Now he sees his acheivement as an opportunity to share what he's learnt with others and has also shared a post detailing his meal plan.

"I want to help other people. This is such an interest for me, especially after I've seen the response that I'm getting. I'm like, I could help so many people just by posting what I am eating."

Lardelli believes that to make positive changes it's important to focus on yourself.

"Be 100 per cent selfish. You have the right to be selfish when it comes to your health and fitness. Set goals for yourself and just keep going hard until after the first three weeks, because that's when it is the hardest but eventually you get addicted to seeing results. If you keep having little goals you start to see change."

Lardelli's goals moving forward are clear: "I want to build muscle, maintain it and not put on weight. I'm never going back."

Te Awariki's weight loss menu

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Due to popular demand, here is a rlly long obnoxious spiel and the diet plan that changed my life;

A beautiful picture I took of my favourite meal of the day - BREAKFAST OATS (anyone that knows me well knows how much I ship oats + humans <3). I could legit be an advocate for Oats, Green Tea + Almond Milk. So hit me up @sponsors xx. I wish someone was there to tell me what I am about to share with you guys. So dw, ‘Weight Loss Champion T’ is here to help so don’t even think ...about signing up to that online weight loss program because you could save some srs money (when I first started this journey I was super tempted to as well). I’ve already been hit up twice to hide this information and sell a program or some shit but idgaf about money, I just want more instagram followers cause I'm vapid asf. Na jk haha. I honestly just want to help ppl out there learn to love themselves through health + fitness.

Here is my EXACT eating plan that I strictly followed for 20 Weeks and managed to lose 41kgs (i'll also be posting my exercise schedule another day on insta); shit also forgot to mention that every two weeks I have a cheat meal, drink a ton of water and not everyone can eat what I can! So portion less if you need 2

BREAKFAST:
5:00am - 1 x quick sachet of Uncle Toby’s Plain Oats, 1 cup Almond Milk, 1/4 cup of Blueberries, 1/2 Banana (sometimes a whole banana if I wasn’t feeling blueberries that morning), 1/2 scoop of vanilla flavoured whey protein powder, 1 cup of Healtheries plain green tea, tall glass of cold water.

Note: Always eat breakfast within half an hour of waking up, avoid the bad kind of flavoured green tea (which is hard to spot so I just stick to the plain kind). With the added protein powder, I don’t even think I needed it I just like how creamy it made my oats and used it kinda like a sugar.

MORNING TEA:
9:15am - 2 x Vogels Toast (I prefer the Sprouted Whole Grains Toast), Anathoth Farm Sweet Chilli relish (Used as spread cause I like the taste), sometimes avocado, 2 x Eggs, 1/2 a tomato (sliced), 2 handfuls of chopped baby spinach, salt & 1/2 cup of sliced apple with a cup of green tea!

Note: Always changed up how I ate my eggs - hardboiled, scrambled, pan fried, even raw (jk).

LUNCH:
12:15pm - Huge handful of baby spinach, 1/2 a capsicum, 1/2 cup grated carrot, 1/2 cup chopped cucumber, chicken breast seasoned with turmeric (baked), 1 tablespoon of Anathoth Farm Sweet Chilli relish or home made salad dressings. Sometimes if I was bored of just the salad and had time I would quick throw everything in a pan quickly and then use 2 or 3 x lettuce leaves to make it into a cute little wrap thingy Oh & green tea

Note: You should eat 0.8grams of chicken per kilo of body weight! If you’re a vegetarian or a vegan like sorry I probs can’t help :/// . ALSO BE CAREFUL! I never trusted any dressings because sodium content was normally super high the sneaky, salad dressing companies cheeky-cheeky;)! so I used that relish.

AFTERNOON TEA:
3:00pm - (honestly was NEVER hungry for afternoon tea but I would sometimes force wholegrain crackers or plain rice cakes w/ almond butter down my throat because I know I needed to top up on energy or some shit (random article I read on afternoon snacks). However, by this point I should have consumed at least 2 litres of water.

DINNER:
5:30pm - (Random measurements except the chicken) - Roast pumpkin & kumara lightly coated in garlic, rosemary powder, thyme and the tiniest bit of butter (like literally a cube), steamed broccoli w/ this amazing healthy white sauce that my mum makes, green beans and chicken breast! If I could I would change up what I made but used these ingredients almost always. This one time I randomly made stir fry and threw in bits of shaved ham because idk and it was mean.

Note: I would also have green tea with this meal haha

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• Breakfast


1x quick sachet of Uncle Toby's Plain Oats
1 cup almond milk
1/4 cup of Blueberries
1/2 banana (sometimes a whole banana if I wasn't feeling blueberries that morning)
1/2 scoop of vanilla flavoured whey protein powder
1 cup of Healtheries plain green tea
Tall glass of cold water

Lardelli says: Always eat breakfast within half an hour of waking up, avoid the bad kind of flavoured green tea (which is hard to spot so I just stick to the plain kind). With the added protein powder, I don't even think I needed it I just like how creamy it made my oats and used it kinda like a sugar.


• Morning tea


2x Vogels toast (I prefer the Sprouted Whole Grains Toast)
Anathoth Farm sweet chilli relish (used as spread 'cause I like the taste)
Sometimes avocado
2 x eggs
1/2 a tomato (sliced)
2 handfuls of chopped baby spinach
Salt
1/2 cup of sliced apple
Cup of green tea


• Lunch


Huge handful of baby spinach
1/2 capsicum
1/2 cup grated carrot
1/2 cup chopped cucumber
Chicken breast seasoned with turmeric and baked
1 tablespoon of Anathoth Farm Sweet Chilli relish or home made salad dressings


• Afternoon tea


When it comes to afternoon tea, Lardelli says he's never hungry at this time but makes sure to eat either wholegrain crackers or plain rice cakes with almond butter to keep his energy levels up.


• Dinner


Roast pumpkin & kumara lightly coated in garlic, rosemary powder, thyme and small cube of butter
Steamed broccoli w/ "amazing" healthy white sauce my mum makes
Green beans
Chicken breast
Green tea