Expert Diet and Weight Loss Solutions

An Australian personal trainer has revealed the fat 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, its only when you do them all that youll 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.

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 doesnt work out seven days per week, she did explain that she aims to get 10,000 steps per day and doesnt rest until she has hit her targets.

Movement doesnt have to be anything specific, but certain types will require more energy than others, she said.

For instance, if shes doing a resistance-based workout, she knows she will have to compensate with plenty of fuel afterwards.

Thirdly, Sophie explained that tracking your progress is absolutely critical to lasting weight loss success, but you dont 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 arent moving the way you want.

Sophie said you need to realise that it takes time to change your body, and so you shouldnt expect things to change overnight, within a week or even a fortnight.

Dont jump to the conclusion of a plateau before youve been 100 per cent consistent for three to four weeks, she said.

If you fall off the bandwagon once, dont panic too much, but rather simply re-adjust and go back to it.

Sophies final tips include eating mostly whole foods, because these mean youll 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 its high in quality, Sophie added.

She aims for between seven and nine hours, and doesnt drink alcohol very often as it hugely compromises your sleep.

Try and reduce stress as much as possible, and get someone who knows what theyre doing to write a training and nutrition program for you, she added.

Often, when youre doing something with someone it can also help with motivation.

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Personal trainer Sophie Allen reveals the tips everyone losing weight needs to know - Brinkwire

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