One of Australia’s leading personal trainers shares the secret of fat loss after helping hundreds of women change their bodies easily.
Rachel AttardQualified Sports Nutritionists and Trainers are renowned for their programs specifically designed for women, carving lean feet and keeping them in tone without “bulking”.
Now, after studying the body for years and studying how fat loss actually works, Rachel shared five tips that changed her life, body, and way of thinking.
“I’ve learned that fat loss contains more than counting calories.” Rachel says.
“It’s about balancing what you eat, how you move, how you recover, and the way you bring to it. When you do it right, the outcome follows me, Trust me, that’s amazing.”
And while that may sound simple in theory, in a world where there are new “tricks” for fast fat loss every other day, going back to basics is something everyone needs.
1. Create a calorie deficit… to be sustainable
Rachel said this is the single most important principle for understanding whether there is a goal for fat loss.
One of Australia’s leading personal trainers shares the secret of fat loss after helping hundreds of women change their bodies easily
“Simply put, if you want to lose fat, you need to eat fewer calories than your body burns…but this means starving yourself or cutting your food intake significantly. Don’t worry,” she said.
Rachel said extreme calorie cleavage could lead to metabolic problems in the form of “metabolic adaptation.”
As a result, fat loss is much more difficult to achieve in the long term.
Instead, she explains that “sweet spots” for fat loss are eating ‘It’s 200-500 calories less than your body needs For maintenance.”
Rachel offers maintenance calorie calculator on her website here.
2. Burn your whole body with fuel
Think about foods that are minimally processed and packed with essential vitamins, minerals and fiber in your diet.
Rachel encourages clients to balance diets full of lean proteins like chicken, healthy fats like olive oil, fiber-rich foods like legumes, and of course.
Rachael Attard is renowned for his programme specifically designed for women (photo, one of the clients of the 8-week Lean Leg Program)
Large supporters of ’80 -20 Rule ‘Rachel eats healthy whole food 80% of the time and food.
“This creates a more sustainable way to approach dieting without feeling unlucky,” she says.
Here you can see Rachel’s own day on the plate.
3. Combine strength training and aerobic exercise – Don’t be fooled by just one
Rachel’s number one exercise recommendation is to walk to keep your mind in the ultimate fat burning zone, with easy, low impact.
She encourages clients to aim 10,000 steps per day Or whatever is “realistic.”
Rachel also recommends strength training at least twice a week to promote fat burning at rest, promoting training such as squats, push-ups and lunges that can be done at home.
4. Sleep is prioritized
Rachel describes sleep as one of the most underrated ingredients of fat loss due to its effects on hormones, especially those related to hunger.
Also, as it is the center of muscle repair, energy recovery and overall body balance, simply put, lack of sleep is equivalent to fat loss.
Rachel recommends 7-9 hours of sleepForm a sturdy bedtime routine and limit caffeine and screen time in the few hours before bedtime.
Rachel’s number one exercise recommendation is to walk as it’s easy and low impact and keeps your mind in the ultimate fat burning zone
5. Focus on small victory
If Rachel wants everyone to remember, that means it takes time to burn fat.
“I know it’s tempting to want quick results, but I can promise that consistency and patience are the keys to success,” she says.
‘Instead of emphasizing reaching your big goals now, Try setting small but realistic goals In the week.
“For example, you can aim to eat healthy for five consecutive days or take 7,000 steps a day, then gradually increase while you’re in progress.”
Small victories include getting the right rest, moving every day, reaching water goals, focusing on gut health, and pritritizing what you enjoy.
These small victories increase over time, leading to much better and long-term results.
“These five fat loss habits have really changed my life. I know they can help you too,” says Rachel.
“Apply these habits to your life and see how you feel.”
