What I Eat in a Day TO LOSE WEIGHT (& my training)

Рет қаралды 591,878

3 жыл бұрын

how I lost 22 lbs / 10 kg in 5 months! what I ate, how I trained and did I have cheat days or cheat meals??
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#whatIeatinaday #weightloss

Пікірлер: 313

@GAINSBYBRAINS 3 жыл бұрын

EARLY GYMSHARK BLACK FRIDAY SALE IS TODAY at 7pm GMT ahhh here's the item list + discounts. THANK YOU SO MUCH if you shop through my link

@narciso3525 3 жыл бұрын

Hi sofi can you help me please I can hang on a pole for 15 sec but i can't do a single pullup so what workou should i do Love you sooooo much 🥰🥰🥰🥰

@Demiduivenvoorden 3 жыл бұрын

Sooph! From what brand is your cable machine? Absolutely love it!

@monicagutfinger9022 3 жыл бұрын

somthing is wrong with your macro calculator, it told me to eat 15,000 calories a day >.

@przemyslalwitkiewicz910 3 жыл бұрын

Gainsbrains no poznasz co

@kendrajohnsson5498 3 жыл бұрын

Nice tips, I morever purchased an UltraSound Device for better results, I lost 3,5kilos in 2 weeks so far with it, I got it here: tryezolia.com/products/ezolia-bodyslimmer-body // hope that helps :)

@sararodrigues1746 3 жыл бұрын

I just want to remind people that being aware of what you eat and wanting to lose weight by eating healthy food and working out doesn’t mean you’re gonna get an eating disorder It’s all about balance. About taking care of your mind first and then your body by giving it what it needs (vegetable, proteins etc.)

@pannashetty2635 3 жыл бұрын

Absolutely!!!...good one girl

@pannashetty2635 3 жыл бұрын

It''s the mind that we need to control coz of the cravings, nutrition is the key then comes workouts!

@user-pl6sh9sq5r 3 жыл бұрын

Go watch Linda Sun's KZfaq channel, she has the BEST relationship with food and she will make you love yourself and your food so give her a try

@zidk720 2 жыл бұрын

Omg thanks for this comment I’m always so scared I’ll become too obsessed and get an Ed

@myalouise7383 3 жыл бұрын

I want her to do a full week of workouts and more vlogs🥳

@HealthFitnessPlanet 3 жыл бұрын

I really want her to do so 😊

@adriannelovesjesus 3 жыл бұрын

Cara Delevingne -don’t ask me why, but you totally look like her!

@Lu-qj7ob 3 жыл бұрын

She does look

@missfraser9828 2 жыл бұрын

and sometimes barbara palvib

@adriannelovesjesus 2 жыл бұрын

@@missfraser9828 ahh a brunette version 🤔 👌🏻

@greenkitty82 2 жыл бұрын

I was thinking exactly the same thing! She does really look like Cara Delevingne.

@stefaniedennenmoser8188 2 жыл бұрын

Jeeez yes.. she does!!

@nicolemichele2180 3 жыл бұрын

Such an inspiration, thank you for this! I'm working on my own weight loss journey and its so nice to see someone who has reached their goals! Keep it up :)

@una5136 3 жыл бұрын

I loved the video BUT I think you should've mentioned that you were bulking before loosing that weight. It may be misleading for someone who is not watching your videos regularly. I mean the fact that you really knew what you were doing and not just starting off your fitness journey makes a big difference! :)

@VeryKinkyCurl 3 жыл бұрын

I did the same! I have been on top of my health since June and since I’ve consumed less than my goal on top of exercise. Without starving myself. Better food choices. Yes, you are absolutely right. I was 168 now I’m 145🙌🏾. New subbie ☺️

@mercyihebuzor7220 6 ай бұрын

Im a 17 year old female, 5'1 and 100lbs. I am pretty small but I have lower back fat that I want to get rid of. My BMR is just about 1200 according to calculators. How much should I eat?

@kawtarbh 3 жыл бұрын

I love this video! It was clear and informative and was easy to follow! I really appreciate you being honest and transparent about your diet and how you do things! Would love to see more of these!

@munchingwithmariyah 3 жыл бұрын

OMGGG I have been wanting this video for SO LONG...literally made my Friday!

@marielebreton4963 3 жыл бұрын

Sorry but the cucumber oat look not really good ,😅😅😅

@jillianroe9461 3 жыл бұрын

i feel like it would be more appetizing with the cucumber puree’d

@melinawebergermany 3 жыл бұрын

I totally get why. I sometimes also add cucumber to my fruit salad. 🍓🍋🍅One of my favorite super rapidly made healthy dishes is🥦🥔🍳, cutting sweet potato into slices and backing them in the microwave, take some frozen broccoli and defrost it pouring some hot water into the bowl. After that, I make some fried eggs. And voilà, you've got a healthy, well balanced, super yummy meal. Especially, back in the day when I did triathlon training and I only wanted to fall asleep when I came home from training, this was my go-to meal. If you are training to lose weight, increasing the number of vegetables (in this case broccoli). Eating a lot of vegetables enormously helps to fill your stomach and therefore avoiding to overeat. =) Bonne appetite.

@helenvelasquez5154 3 жыл бұрын

Personally speaking, I eat my oats with zucchini and cacao, it tastes way better and u eat veggies

@c-sizzle1319 3 жыл бұрын

You can also use pumpkin. Much better flavour!

@angeo3830 Жыл бұрын

I also think she did it just for lowest cal option to add volume you can use whatever that’s almost no cal it would be similar idea

@lucyroseburns 3 жыл бұрын

Your outside gym makes me so happy, it’s gorg!!!

@JessicaCobus 3 жыл бұрын

Love your videos! Always so honest and inspiring ♥️

@M7Triple6 Жыл бұрын

Thank you for everything you do for us and showing your skincare and makeup routine in your other videos. I am getting so much out of your "what I eat" videos because I am new to creating a new eating "lifestyle." Just as with the training becomes our lifestyle so does our eating habits. Please do a week of "what I eat" ....thank you so much you are helping so many of us. Love to you and your family! 💥💕🙏

@oumiecham651 3 жыл бұрын

I'm happy that your channel is growing... can't wait for a MILLION+ subscribers!!! Soon.

@miraclechin3483 3 жыл бұрын

Yayyyyy!!! I really needed help with this🥰💪🏽

@tatechambers1089 3 жыл бұрын

This is amazing that is so much in one year! Congrats on the huge improvement!

@mazo3 3 жыл бұрын

Can you prepare Q&A vlog about your current goal in terms of fitness, how long takes your daily training and do you bulk or cut at the moment? Does it necessary to bulk if you want to have healthy shape and nice muscle?

@christabelheng9300 3 жыл бұрын

For the past few months, I lost around 13kg in 7months along with trying out diets and exercising a lot, and ending up losing my period. Currently trying to recover from it:) I just want people to be aware of not getting into eating disorders and over exercising, take it slowly and make sure to feed yourself enough, and give yourself rests❣️

@jasmine9064 3 жыл бұрын

Great video! Love how well balanced it is especially the chocolate and bananas at the end for a nice little dessert😋 The salmon looked great too!

@ximenalimon6687 2 жыл бұрын

definitely my favorite fitness influencer, the way she inspires me it’s just unbelievable I love her

@abbyxbeauty01 3 жыл бұрын

thank u so much for getting right to the point! love it

@keepupwithliv 3 жыл бұрын

Salmon is my fav!

@tatechambers1089 3 жыл бұрын

Love salmon try and eat fish at least 1 time a week

@djbridges5472 3 жыл бұрын

Thank you for this content al these videos help and keep up the great work!!!👍

@prakie1 3 жыл бұрын

saw your video for the first time and knew right away you were dutch!! how lovely!

@josephineopalkelley 3 жыл бұрын

Could you make a video about living in Spain like the pros and cons? Just subscribed, I love your videos!

@hannahshephard5949 3 жыл бұрын

Please could you do a week of your workouts? Love your videos, you are so lovely and inspirational 😊💗

@ma_niz 3 жыл бұрын

Super helpful video, as always ❤️

@mariamacarenaferreira3309 3 жыл бұрын

Sophie I love your videos! You’re so true to yourself and that is amazing to see in this community. Looove your wieiad videos! Kisses from Argentina ♥️

@micasolange9649 3 жыл бұрын

Argentina! Primera vez que encuentro a alguien de aca en el canal de Sophie 😊

@c.r686 3 жыл бұрын

great video as always

@HannahBirzes 3 жыл бұрын

Aw you’re cute

@mimiwong519 3 жыл бұрын

please do a video on your training, how to recomp/build muscle plus intermittent fasting tips!

@dorotajj 3 жыл бұрын

Sofie , I have been following you for over a year now and I always wonder-why don’t you make some recipe book or guide , probably hard copy book is very time consuming but how about pdf form ? By the way I love your videos 💕

@tilapham4034 3 жыл бұрын

I used to workout late n eating similar food to loose weight like you n losing 25lb in 3 months. With a baby so I workout at home w only dumbbells n a big ball n divided into two sessions of working out. I’ve never written a review but you’re soo lovely n inspiration for me.☺️💖

@Isabella-vm3ir 3 жыл бұрын

GIRLLL u loook so happy and healthy!!!!!!😁❤️❤️❤️❤️

@annemijnvanrietveld 3 жыл бұрын

ik vergeet steeds dat ze uit nederland komt ❤️ we love dutchies 💕 ben je van plan om terug naar nederland te verhuizen?

@LiveDangerously77 3 жыл бұрын

Time for summer must haves, skincare, makeup for oily/combo skin, fashion etc. Pls upload soon. Thank u lol

@joannepons8275 3 жыл бұрын

I love this video it’s interesting and I am going to give intermittent fasten a try so that I can reach my goal and hopefully change my body and change my hardworking job....thanks for the inspiration 🤗

@beccapetite5257 3 жыл бұрын

I just posted my first what I eat in a day! Love your ideas! Thanks for the Inspo! you are so inspiring and ripped as hell! lol

@mall1921 3 жыл бұрын

AN INSPIRATION ! love you baby girl 💕

@ritaak3340 3 жыл бұрын

Thank you for your honesty , you inspired me to live a better lifestyle

@marninak 3 жыл бұрын

This was so helpful, thank you 👏🏼

@anu3470 3 жыл бұрын

Please make a video on what made to shift to live in Spain, and how has the culture difference been for you from the Netherlands xD

@laurastern8812 3 жыл бұрын

I’ve heard of oats with cauliflower and zucchini, but not cucumber!

@evecarter617 3 жыл бұрын

i do shredded zucchini but never tried cauliflower or cucumber

@doodjordan3940 3 жыл бұрын

i love those videos ..its soo inspiring ...can you please do more of it .. I love you soo much

@lisajudkins6265 3 жыл бұрын

Lol why not just add 🍏? Cucumber and oats 🙅🤦🤢

@jillianroe9461 3 жыл бұрын

apple is more carbs

@RemyMarlandJ 3 жыл бұрын

more calories, way more sugar and carbs

@pinkqueenscookie 3 жыл бұрын

@@jillianroe9461 psh why not even blueberries. Cucumber and oats...it works for her tho

@dacia6247 3 жыл бұрын

Don’t knock it until you try it! It’s delish

@melymichu6731 3 жыл бұрын

cucumber is more hydrating and the taste is not bad guys

@mai22599 3 жыл бұрын

Hi! What would you recommend for gaining muscle mass for a skinny fat person? All week I completely in a rest state (student), sometimes workout 2-3 times. To first start with a toning or straight into recomp? Thanksss❤️

@tpmash 3 жыл бұрын

Absolutely loved your evening snack 👌🏽

@jessbirchall1126 3 жыл бұрын

I just bought your heavy and medium bands. I tried the heavy hand and I could barely open my legs😂the burn was so good though I didn’t regret it at all! Flutes day was Thursday afternoon and I’m still feeling it right now which is Saturday morning. Best purchase👌❤️

@HeatherSavonne 3 жыл бұрын

been following a while on IG but finally found your KZfaq and I love this video. I've been doing the 12-8 intermittent fasting as well. I think I need to be conscious of what I'm eating though because I haven't lost weight and I've been continuing to workout 5-6 days a week.

@frameworkdreams9906 3 жыл бұрын

Hormone imbalance

@andreaexposito6453 3 жыл бұрын

Love thissss videossss

@melymichu6731 3 жыл бұрын

Sopphie love your personality and your channel

@jessicafalls5219 3 жыл бұрын

This video was so aesthetically pleasing

@fradondy8393 3 жыл бұрын

I really love your work out and I take imspiration from them.. You're so inspiring! Besides your necklace is beautiful.. Where you get it? Thank you Soph

@laurabustamante6784 3 жыл бұрын

Hi Sophie!!!! I just wanted to point out that your camera focuses in an out constantly :(( But I've been binge watching your vids and I like them lots!

@44Paigey 2 жыл бұрын

this outdoor gym is life

@tb8943 3 жыл бұрын

I always add my protein powder in my oats. Really recommend it!

@jtgirl7 3 жыл бұрын

Love the chocolate fondue idea!

@dianawhynot2393 3 жыл бұрын

You are an inspiration, I'm excited to also do a similar video on my channel !

@carlaelias9492 3 жыл бұрын

What other approach to build muscle and booty gains can I do besides having to bulk and then be in a calorie deficit?

@Karolina-dr8du 3 жыл бұрын

I recommend adding zucchini instead of cucumber to your oats. If you peel and cut it into small pieces you can’t really taste it. It’s great as sweet and salty oatmeal

@joannepons8275 3 жыл бұрын

I walk daily 16000 steps and do Crossfit 3 times a weak🤗 love your videos

@chiarascaglioni7794 3 жыл бұрын

Okay the cucumber trick is life😂😂

@xprettynpinkx911 3 жыл бұрын

Can you do a video telling us more about you 😊 age, we’re you born in Spain, are you in a relationship, what do you like to do for fun. Hope it’s not too personal 💗

@victoriasollienmoe7386 3 жыл бұрын

You look amazing in everything 😍

@lauraharris6038 3 жыл бұрын

I know how difficult it is, but I found something that really helped me, this I will share with you

@girlforhappiness1783 3 жыл бұрын

do you checked your apple watch with your calories burn vs your intake? Do you think the watch is acurred? Did you ate the whole 5months the same calories or do you have to reduce it? When did you ate lunch when you train at 4pm and ate dinner already at 7pm?

@Lalicurly 3 жыл бұрын

Hi. I watched one of your previous videos were you would eat around 3000 calories. Did you reverse diet and it didn’t work? Or you were just bulking? Thanks 😊

@RemyMarlandJ 3 жыл бұрын

How do you track your olive oil when you wipe a lot of it out?

@manyasuhag67 3 жыл бұрын

Please make an updates video on bulking and gaining weight :)

@marwahaz-zahra7692 3 жыл бұрын

wow I have never heard of cucumber and porridge!

@CardioCaffeineQueen 3 жыл бұрын

I add cucumbers to my tuna/chicken salads & sandwhiches too. No flavor, but has a lot of water & adds volume. 😊 Love from the states Utah. I'm also doing a deficit & 65lbs down so your videos have helped a ton!

@jumanaamr137 2 жыл бұрын

Love you so so much u are the best 🥺❤️❤️❤️

@salmaihab 3 жыл бұрын

In intermittent fasting, is it necessary to stick to a fixed hours everyday or you just need to fast for 16 hours whenever you finish your last meal?

@sararifat 3 жыл бұрын

You can always move your eating window up to fit your routine and lifestyle! And then have those other hours that your body fasts in after your very last meal like you said!

@prakie1 3 жыл бұрын

btw adding courgette tastes better! the cucumber still tastes more overpowering then the courgette

@Deinemutter928 3 жыл бұрын

Do you shredd the courgette before putting it the oats? :) or just small pieces like she did with the cucumber?

@Lauren-jw4me 3 жыл бұрын

@@Deinemutter928 I usually shred my courgette! I have yet to try cucumber tho

@rrarebird 3 жыл бұрын

The cucumber is interesting...idk if i could do hot cucumber. I do the same thing but with a whole zucchini shredded into it! Really filling, delicious and you cant taste the zucchini at all if your worried about that. 💕

@inira7418 3 жыл бұрын

Did you already had that gym outside, or you prepared because of covid? What a great ideia ❤

@wangorange9367 2 жыл бұрын

yhank you , you are real person to tell us to lose weight diet

@goodtimeswithchelsea7052 3 жыл бұрын

chica, la vdd si está muy estricta tu dieta peroo... Ill give it a try. De que sirve... sirve.

@samxy7800 3 жыл бұрын

hey girl, I need your help :( i can't find my daily healthy routine .. i get up at 3:50 am and work from 6 am-3pm .. and after that i have no motivation to do sport .. :( do you have any ideas? Love sam ❤️

@Mary-hh8xj 3 жыл бұрын

Consistency is key - Workouts need to be part of your routine and the more often you do it, you will see that you actually don't feel good when you don't do it. There is not even an option not to do it, like brushing your teeth ;)

@jennaniekkula 3 жыл бұрын

Hey! As an auchtorized personal trainer I really recommend that you start slowly. You can start with just 2x30-45min of walking per week. Listen to a podcast or a bomb playlist and just walk. Then as you get used to it you can start adding workouts (home/gym/class... Doesn't really matter). First once a week (also do one walk per week). Then you can gradually add workouts and Then intensity. 😘😘

@annyvitoria2662 3 жыл бұрын

You are awesome and pray My sister had to have surgery

@user-ll3vm1xb4k 3 жыл бұрын

if i do lifting 4 times a week plus after 25m walking,and beside that 2 times aweek walking(regular walking) 40 min,i train 3-5t a week or 6-7?

@CHARLEEASHLEIGH 3 жыл бұрын

Do you eat your oats savoury then??? I add grated courgette occasionally but mix protein powder to make it sweet! Looking beautiful as always! Xx

@alexisandresspencer9458 2 жыл бұрын

I did the macro calculation and it said my calories is 2100. I'm trying to loose weight and do your workouts, how do I do calorie defecit and work out 6-7 days, I would have to work out for like 4 hours. Please help me.

@annyvitoria2662 3 жыл бұрын

4:32 it's my favorite look in my opinion

@gizemozdemir4870 3 жыл бұрын

PLEASE ANSWER🤍 My normally calorie needs is 1750kcal and i want to decrease my body fat so i eat 1400kcal. But for example during the day, i workout and burn 300kcal. Then my total intake becomes 1100 in that way. It's normal or i have to complete my intake to 1400? I'm so confused🙄

@kevinniu5747 3 жыл бұрын

Your video is really great

@chantalthompson2480 Жыл бұрын

What do you think about eating Ezekiel bread when on a calorie deficit?

@Amarmi579 3 жыл бұрын

I love your home gym 😃

@briannawestphal6233 3 жыл бұрын

the bananas and chocolate looks so yummy!

@gladysdelvallefariasdesaa1943 3 жыл бұрын

Thank you for sharing your experience❤️💚🧡💕🥰😘😍😻

@kittygrowl839 3 жыл бұрын

What did you allow during your fast period?

@user-lp4nu9ks7g 3 жыл бұрын

Can you do a volume eating day? I feel that it is not enough

@irynadiachenko7805 3 жыл бұрын

How often you have training during a week?

@ninal626 3 жыл бұрын

Girl I love your chill vibe & your content. However... I understand you don’t want excess oil on the pan, but instead of wiping it, why not just pour less? I remember you also did it when you were cooking with sesame oil. I am curious. 🤔

@reneenocon5155 3 жыл бұрын

Please list all your recipes ❤️

@mermishellbeauty 3 жыл бұрын

What do you use to track your calories?

@Amarmi579 3 жыл бұрын

Super yummy (easy and healthy) recipes 😋😋😋!

@danielle-leighemmerson1081 2 жыл бұрын

Is the first blue bra top you are wearing also gym shark?

@mh-mo4bj 3 жыл бұрын

You should add either grated zucchini or cauliflower rice instead to your oats! Same thing but they actually have no taste and a more similar texture so you don’t notice at all!