An Australian personal trainer has revealed the ‘fat loss basics’ that anyone trying to lose weight should know.
Sophie Allen, 30, from Sydney, said she swears nine things to keep her weight down and her muscles in shape – and while you could track some of them, you won’t really start until you see them all.
“The first thing to do is eat less than you burn per day,” Sophie explained Instagram.
An Australian personal trainer has revealed the ‘fat loss basics’ everyone should try to lose (Sophie Allen in the photo)
Sophie (pictured) said you should eat fewer calories than you burn, as well as a diet high in whole grains
She usually eats somewhere between 1,500 and 2,000 calories a day – depending on whether she ‘cuts’ or ‘bulks’.
Bulking promotes muscle growth while cutting is good for burning fat.
Sophie does both to build the muscles she likes to love her glutes, as well as to strengthen others like her abs.
She usually fills her day with lots of lean protein, leafy green vegetables, fruits and complex carbohydrates like sweet potato.
The second thing the PT said you should absolutely do is “move your body more and more consistently.”
Although Sophie does not exercise seven days a week, she explained that she strives to take 10,000 steps a day and not rest until she reaches her goals.
“Movement doesn’t have to be specific, but some types require more energy than others,” she said.
For example, if she does resistance-based training, she knows she’ll have to offset a lot of fuel afterward.
Sophie (pictured over the years) has changed her physique over the years through bulking and cutting. Bulking promotes muscle growth while cutting is good for burning fat
Third, Sophie explained that tracking your progress is critical for continued weight loss success, but you don’t have to use just a scale for this.
“Photos, measurements, how your clothes fit and how you feel and your strength are all good indicators of how you’re doing,” she said.
“You have to make changes if things don’t move the way you want them to.”
Sophie said you should realize that it takes “time” to change your body, so you shouldn’t expect things to change overnight, in a week or even two weeks.
“Don’t jump to the end of a plateau until you’ve been 100 percent consistent for three to four weeks,” she said.
Once you fall off the cart, don’t panic too much, just adjust it again and go back to it.
While the PT (photo) said she treats herself to the occasional alcoholic drink, she also said that you should be consistent with yourself between three and four weeks to see results
Sophie’s latest tips include eating “ mostly whole foods, ” as it means you’ll get more energy, more satiety, and better overall health.
She tries to ensure that each meal contains at least two cups of salad or vegetables and limits the processed food to just twice a week.
“Sleep a lot and make sure it’s high quality,” Sophie added.
She strives for seven to nine hours and doesn’t drink alcohol often, as it puts your sleep at great risk.
“Try to reduce stress as much as possible and have someone who knows what they’re doing write you a training and nutrition program,” she added.
Doing something with someone can often help with motivation.
Sophie (photo) said that she ensures that each meal contains at least two servings of vegetables and that she limits processed foods to just once a week
What are Sophie’s top tips for permanent fat loss?
1. Eat less than you burn per day.
Sophie (photo) shared the tips online. Often she chooses something like a protein omelet to feed her muscles
2. Move your body more and more consistently. It doesn’t always have to be a workout, but you have to make sure you get 10,000 steps.
3. Track your progress (whether by scale weight, images, measurements, how clothes fit, how you feel or your strength) and make changes if things don’t move the way you want them to.
4. Accept that it takes time tijd and don’t expect the change to happen overnight or even within a week.
5. Don’t jump to the end of a plateau until you’ve been 100 percent consistent for three to four weeks.
6. Eat whole foods, because you get more energy, more satiety and better overall health.
7. Sleep a lot and make sure it is of high quality. Aim between seven and nine o’clock.
8. Try to reduce stress as much as possible.
9. Ask someone who knows what they are doing to write a training and nutrition program for you.
Source: Soph Active Life