An Australian personal trainer has revealed the ‘weight loss basics’ everyone trying to lose weight needs to know.
Sophie Allen, 30, from Sydney, said there are nine things she swears by to keep her weight down and her muscles in shape – and while you might follow some of them, it’s only when you do them all that you’ll really start to see results.
‘The first thing you need to do is eat less than you burn in a day,’ Sophie explained on Instagram.
An Australian personal trainer has revealed the ‘fat loss basics’ everyone trying to lose weight needs to know (Sophie Allen pictured)
Sophie (pictured) said you need to be eating fewer calories than you burn, as well as a diet rich in wholefoods
She typically eats somewhere between 1,500 and 2,000 calories per day – depending on whether she is ‘cutting’ or ‘bulking’.
Bulking encourages muscle growth while cutting is good for burning fat.
Sophie does both in order to build up the muscles she wants to like her glutes, but also tone others such as her abs.
She typically fills her day with plenty of lean protein, green leafy vegetables, fruit and complex carbohydrates such as sweet potato.
The second thing the PT said you absolutely must do is ‘move your body more and consistently’.
While Sophie doesn’t work out seven days per week, she did explain that she aims to get 10,000 steps per day and doesn’t rest until she has hit her targets.
‘Movement doesn’t have to be anything specific, but certain types will require more energy than others,’ she said.
For instance, if she’s doing a resistance-based workout, she knows she will have to compensate with plenty of fuel afterwards.
Sophie has transformed her physique throughout the years by ‘bulking’ and ‘cutting’. Bulking encourages muscle growth while cutting is good for burning fat
Thirdly, Sophie explained that tracking your progress is absolutely critical to lasting weight loss success, but you don’t have to only use scales to do this.
‘Pictures, measurements, how your clothes fit and how you feel and your strength are all good indicators of how things are going,’ she said.
‘You should make changes if things aren’t moving the way you want.’
Sophie said you need to realise that it ‘takes time’ to change your body, and so you shouldn’t expect things to change overnight, within a week or even a fortnight.
‘Don’t jump to the conclusion of a plateau before you’ve been 100 per cent consistent for three to four weeks,’ she said.
If you fall off the bandwagon once, don’t panic too much, but rather simply re-adjust and go back to it.
While the PT said she treats herself to the occasional alcoholic drink, she also said you need to be consistent with yourself for between three and four weeks to see results
Sophie’s final tips include eating ‘mostly whole foods’, because these mean you’ll heave better energy, greater satiety and improved overall health.
She tries to make sure every meal has at least two cups of salad or vegetables, and limits processed foods to just twice a week.
‘Sleep a lot and make sure it’s high in quality,’ Sophie added.
She aims for between seven and nine hours, and doesn’t drink alcohol very often – as it hugely compromises your sleep.
‘Try and reduce stress as much as possible, and get someone who knows what they’re doing to write a training and nutrition program for you,’ she added.
Often, when you’re doing something with someone it can also help with motivation.
Sophie (pictured) said she makes sure every meal has at least two servings of vegetables, and limits processed foods to just once per week
What are Sophie’s top tips for lasting fat loss?
1. Eat less than you burn in a day.
Sophie (pictured) shared the tips online. Often, she opts for something like an egg white omelette to feed her muscles
2. Move your body more and consistently. It doesn’t have to always be a workout, but you should then make sure you’re getting 10,000 steps.
3. Track your progress (either by scale weight, pictures, measurements, how clothes fit, how you feel or your strength) and make changes if things aren’t moving the way you want them to.
4. Accept that it takes time and don’t expect change to happen overnight or even in a week.
5. Don’t jump to the conclusion of a plateau before you’ve been 100 per cent consistent for three to four weeks.
6. Eat mostly wholefoods because you’ll have better energy, greater satiety and improved overall health.
7. Sleep a lot, and make sure it’s high in quality. Aim for between seven and nine hours.
8. Try to reduce stress as much as possible.
9. Get someone who knows what they’re doing to write a training and nutrition program for you.
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