A personal trainer and fit mother of four has revealed the seven ways to lose weight this summer, and the S.M.A.R.T technique she swears by for achieving her goals.
Sophie Guidolin, 31, from Queensland, said there are many misconceptions around weight loss and many people assume that more cardio and less food are the answer, but this is simply not the case.
‘Not only is this an unsustainable lifestyle, but it could deeply affect your health,’ Sophie wrote on her website.
A personal trainer and fit mother has revealed the seven ways to lose weight this summer, and the S.M.A.R.T technique she swears by for achieving her goals (Sophie Guidolin pictured)
Sophie (pictured) said you need to set S.M.A.R.T goals, which stands for specific, measurable, achievable, realistic and timely
1. Set a realistic goal
The first thing Sophie said you should do for summer weight loss is take the time to write down your goals, and make sure they are S.M.A.R.T.
‘S.M.A.R.T stands for specific, measurable, achievable, realistic and timely,’ Sophie said.
An example of a S.M.A.R.T goal is if you want to drop 5kg of body weight, then you need to write down exactly how, why, when and where you’re going to do it.
Sophie recommends that you write down a dedicated plan as to how you are going to lose the weight, such as exercising four times per week, cutting out alcohol and tracking your macros.
Then, just keep a record of your goals handy somewhere, so you can read them and check in on them at various points.
2. Join a challenge
Sophie’s second tip is to challenge yourself, preferably through a 30-day workout plan that will help you to reach your health and fitness goals.
The 31-year-old said the idea is that if you start something, it will set good habits, and then your new routine will be more sustainable for life.
Research suggests that it can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behaviour to become automatic.
Thus, any challenge is a step in the right direction.
Staying hydrated through summer is key for success in weight loss, and you can also do this with water-rich fruits and veggies (Sophie pictured with watermelon)
3. Stay hydrated
Drinking as much water as possible is a great way to keep yourself from overeating.
‘A great thing about summer is all the water-rich fruits and veggies that are in season – try snacking on watermelon, cucumber, tomatoes, melon, pineapple and celery for hydrating yet nutritious snacks,’ Sophie said.
Make sure to drink between two and three litres of water per day, and this should stop you from reaching for the biscuit jar.
Many trainers including Sophie (pictured) say that the scales should not be an indicator of your success, and instead you should take progress photos to show how you’re going
4. Take progress photos
Many trainers say you should take regular progress photos if you want to see how well you’re doing, as the scales aren’t necessarily reflective of your success.
‘Taking selfies can be one of the most accurate ways to see your progress if done correctly,’ Sophie said.
This is because you can chart your visual progress, which can be a motivational boost to continue ‘smashing your goals’.
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If you want to try this, make sure you take a ‘before’ photo and then a progress snap every 1-2 weeks to see how far you’ve come.
5. Choose healthy snacks
While sometimes you need a snack, reaching for a sugary treat from the cupboard or vending machine isn’t the answer.
Sophie recommends you cut things like fizzy drinks, cakes, biscuits and chocolate bars and instead snack on foods like raw vegetables with hummus, fruit or protein balls.
Not only should you choose healthy snacks where possible, but the 31-year-old (pictured) said you should also embrace meal prepping if you want to lose weight
6. Meal prep
Not only should you choose healthy snacks where possible, but the 31-year-old said you should also embrace meal prepping if you want to lose weight.
‘Try preparing your lunches and snacks for the week on a Sunday – you’ll notice throughout the week that you’ll face less temptation to cheat on your diet, you’ll eat more veggies, and you’ll eat fewer calories,’ Sophie said.
Foods like salads, pasta dishes and buddha bowls all work well, as they are both nutritious and delicious.
7. Count your macros
Finally, the PT said if you want to lose weight in the summer months, you should definitely be tracking or counting your macros.
Macronutrients consist of protein, carbohydrates and fat, and tracking them means aiming for a specific amount of each each day.
The good thing about tracking your macros is that it means you can eat whatever you want, provided it fits your macros.
Sophie recommends using THE BOD app to calculate your personal macronutrients based on your goals.
