Connect with us

How Katie Bolden Went From Overweight To Bikini Model

Katie Bolden


How Katie Bolden Went From Overweight To Bikini Model

Katie Bolden saw how obesity was destroying her life, so she decided to take back control. This is her story.


Vital stats:

Before: 280lb,

After: 130lb



I dealt with depression from an early age, and had numerous health issues (breathing problems, circulation, blood pressure), with obesity to blame, in my late teens and early twenties. After visiting a doctor, he told me I was on the verge of having a heart attack. I was also diagnosed with Polycystic Ovarian Syndrome (PCOS) and warned my chances of conception would be slim.

I gained weight because I wasn’t consistent with my diet and exercise. Depression and anxiety were also at an all-time high, but I got back up and kept fighting. Another break included my pregnancy after three years trying to conceive.

It took hitting rock bottom for the umpteenth time to make the change. In 2012 I suffered from Optic Neuritis, which left me temporarily blind in one eye. This, alongside temporary paralysis, led to doctors giving me a 95% chance of having, or developing, Multiple Sclerosis.

I knew how to lose weight, but it wasn’t sustainable. I did things I enjoyed doing but didn’t do often, like hiking and swimming for cardio, and weightlifting for strength.

If I have one piece of advice it would be to announce your goals loud and proud. Putting them out there and letting other people in on them will make you accountable and keep you working hard to crush them.




Katie’s meal plan

Morning Meals

Meal 1: 2 eggs, 1.5oz turkey sausage, 1 wholegrain waffle

Meal 2: 2 slices wholegrain bread, 1-2 tbsp peanut butter, 1 green apple

Afternoon meals

Meal 3 (pre-workout): 4oz salmon, ½ cup veggies, ½ cup brown rice

Meal 4 (post workout): 1 scoop whey protein, 1 banana, 1 rice cake

Evening meals

Meal 5: 4oz ground turkey, ½ cup veggies, ½ cup cottage cheese

Meal 6: 1 scoop casein protein


Want more inspiration in your life? Sign up to the TRAIN for HER newsletter for weekly emails sent straight to your inbox. 

More in Transform

To Top