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

[@GAINSBYBRAINS]

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]

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]

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

[@monicagutfinger9022]

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

[@przemyslalwitkiewicz910]

Gainsbrains no poznasz co

[@kendrajohnsson5498]

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]

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]

Absolutely!!!...good one girl

[@pannashetty2635]

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

[@user-pl6sh9sq5r]

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

[@zidk720]

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

[@myalouise7383]

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

[@HealthFitnessPlanet]

I really want her to do so 😊

[@adriannelovesjesus]

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

[@Lu-qj7ob]

She does look

[@missfraser9828]

and sometimes barbara palvib

[@adriannelovesjesus]

@@missfraser9828 ahh a brunette version 🤔 👌🏻

[@greenkitty82]

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

[@stefaniedennenmoser8188]

Jeeez yes.. she does!!

[@una5136]

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! :)

[@marielebreton4963]

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

[@jillianroe9461]

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

[@melinawebergermany]

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]

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

[@c-sizzle1319]

You can also use pumpkin. Much better flavour!

[@angeo3830]

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

[@christabelheng9300]

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❣️

[@nicolemichele2180]

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 :)

[@lucyroseburns]

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

[@kawtarbh]

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!

[@laurastern8812]

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

[@evecarter617]

i do shredded zucchini but never tried cauliflower or cucumber

[@lisajudkins6265]

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

[@jillianroe9461]

apple is more carbs

[@RemyMarlandJ]

more calories, way more sugar and carbs

[@pinkqueenscookie]

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

[@dacia6247]

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

[@melymichu6731]

cucumber is more hydrating and the taste is not bad guys

[@mazo3]

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?

[@keepupwithliv]

Salmon is my fav!

[@tatechambers1089]

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

[@munchingwithmariyah]

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

[@JessicaCobus]

Love your videos! Always so honest and inspiring ♥️

[@prakie1]

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

[@Deinemutter928]

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

[@Lauren-jw4me]

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

[@josephineopalkelley]

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

[@anu3470]

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

[@oumiecham651]

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

[@M7Triple6]

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! 💥💕🙏

[@jasmine9064]

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]

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

[@LiveDangerously77]

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

[@Karolina-dr8du]

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

[@abbyxbeauty01]

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

[@prakie1]

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

[@tilapham4034]

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.☺️💖

[@annemijnvanrietveld]

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

[@Katya_rozh]

great video as always

[@HannahBirzes]

Aw you’re cute

[@mariamacarenaferreira3309]

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]

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

[@miraclechin3483]

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

[@mall1921]

AN INSPIRATION ! love you baby girl 💕

[@tatechambers1089]

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

[@44Paigey]

this outdoor gym is life

[@Isabella-vm3ir]

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

[@HeatherSavonne]

been following a while on IG but finally found your KZbin 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]

Hormone imbalance

[@djbridges5472]

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

[@hannahshephard5949]

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

[@mimiwong519]

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

[@ma_niz]

Super helpful video, as always ❤️

[@jessicafalls5219]

This video was so aesthetically pleasing

[@tb8943]

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

[@mai22599]

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❤️

[@joannepons8275]

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

[@annyvitoria2662]

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

[@jillianroe9461]

omg what do you do with the gym when it rains?!

[@Jacaranda25]

I thought the same!

[@samxy7800]

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 ❤️

[@Mary888-x4o]

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]

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. 😘😘

[@marninak]

This was so helpful, thank you 👏🏼

[@laurabustamante6784]

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!

[@ritaak3340]

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

[@tpmash]

Absolutely loved your evening snack 👌🏽

[@doodjordan3940]

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

[@marwahaz-zahra7692]

wow I have never heard of cucumber and porridge!

[@mightyPavan2010]

Weight loss is more about controlling insulin and preventing inflammation, less about calories. When your insulin is high (from carbohydrate and sugar intake) or when you have systemic inflammation, you will gain excess weight. To tackle the root cause of weight gain, you must control insulin by cutting out carbs (combine with intermittent fasting) and preventing inflammation, which may be caused by processed plant cooking oils, and anti nutrients, which are found in large quantities in seeds (inclusive of beans, nuts, grains, chocolate, coffee) and green vegetables. Examples of anti nutrients include lectins (destroys gut, spikes insulin, destroys uterus lining), oxalates (which cause kidney stones) and goitrogens (stops iodine uptake).

[@jumanaamr137]

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

[@melymichu6731]

Sopphie love your personality and your channel

[@beccapetite5257]

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

[@chantalthompson2480]

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

[@RemyMarlandJ]

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

[@jtgirl7]

Love the chocolate fondue idea!

[@joannepons8275]

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 🤗

[@andreaexposito6453]

Love thissss videossss

[@salmaihab]

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?

[@saraerifat]

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!

[@girlforhappiness1783]

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?

[@alexisandresspencer9458]

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.

[@danielle-leighemmerson1081]

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

[@CardioCaffeineQueen]

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!

[@fradondy8393]

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

[@Lalicurly]

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 😊

[@gizemozdemir4870]

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🙄

[@jessbirchall1126]

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👌❤️

[@lauraharris6038]

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

[@wangorange9367]

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

[@chiarascaglioni7794]

Okay the cucumber trick is life😂😂

[@RemyMarlandJ]

Which food scale do you use??

[@jilliansickles6343]

this 10 min what eat in a day video has about 3 total minutes of actual what I eat in a day content..

[@תהילהטורונגה-י7כ]

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?

[@carlaelias9492]

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

[@rrarebird]

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. 💕

[@manyasuhag67]

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

[@inira7418]

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

[@goodtimeswithchelsea7052]

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

[@reneenocon5155]

Please list all your recipes ❤️

[@MC-8]

How did you know what to eat? What did you do when you felt hungry?

[@randomloveworld1489]

Protein snacks! Nuts are good for you. Or drinking water. When you eat high protein diet you will NOTICE that you get fuller longer and less hungry

[@lynellthomas9949]

What if I’m not necessarily trying to lose weight as much as I just want to get my body fat percentage down

[@barlevi2045]

Cant lose fat without losing weight and vise versa

[@nataliatkaczuk8333]

You can do that by exercising with weights like 3 times a week for an hour, some jogging 1-2 times like 5-10km (half of hour up to an hour) would be nice to have less body fat. Eat normally, but more protein, because you will probably need it after training. Remember to eat clean - vegetables, protein, some good fats. Don't for sure try to exercise every day. You can start doing some yoga in none-exercising days, it's good to stretch and ease the pain of muscle sores. Last thing: remember to drink lots of water, 2-3 litres a day. Good luck!

[@c.r.8161]

I agree workouts with weights would help getting a toned body.

[@ninal626]

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. 🤔

[@norah4646]

Can you make a video about a metabolic stall please 😭. Ive been hardly losing any weight this year, even tho I’m eating good foods , was in a caloric deficit and worked out heavily at the gym on a daily basis. I just feel like I’m never getting out of this state, that I’ll never be able to read my goal I’m currently 69kg the heaviest I’ve ever been and I’m currently working on it with a nutritionist she advised me to slowly increase my kcal until I reach my normal amount but still it’s so hard to not fall into depression , feeling like you still look the same , feel like all the sacrifices I’ve made so far where useless:( I’d love to hear about this matter if you ever experienced, its something that’s is not talked about a lot, but very essential especially among ppl who have been going through a weightloss journey .

[@RosesareRed38]

Heyyyy! I totally understand how you feel! But trust me when you stay in a deficit for too long your body adapts and you burn less and less calories. Slowly go back to maintenance and stay there for 2 weeks. Go and watch Jordan Syatt’s and MissFitandNerdy’s videos but you need to cycle between a deficit and maintenance so you keep burning fat and don’t get the negative effects of being in a deficit such as low energy and low moods etc. Basically cycle through 2-3 weeks in a deficit and 1-2 weeks at maintenance. You can do this according to your menstrual cycle by eating in a deficit during the first 3 weeks of your cycle and then during PMS and period week eat at maintenance. This will help you burn more fat because your body won’t adapt to lower calories. Hope this helps! Also build muscle if you haven’t already started 🙂

[@norah4646]

@@RosesareRed38 thank you. 🥺🤍🤍🤍

[@RosesareRed38]

@@norah4646 you’re welcome! Enjoy the extra energy in your maintenance diet break!

[@xprettynpinkx911]

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 💗

[@khanhpham5383]

Hi is it okay if I undereat my BMR, it’s so hard for me to hit the 1200 cal mark with just Whole Foods. I heard that doing so will hurt my metabolism but I just feel so full after eating just around 700-1000 calories.

[@MT-wz6wb]

Try to add small but high calorie foods or topics to your meals. ❤️

[@victoriasollienmoe7386]

You look amazing in everything 😍

[@annyvitoria2662]

You are awesome and pray My sister had to have surgery

[@214GShannon]

You should try cauliflower oats!!!

[@hanamioctavia3121]

body & that open air gym ❤️❤️❤️

[@ariafrost7292]

Could you post your workout outline on the comments plz

[@umaDB101]

Try putting the oil in a spray bottle. It helps so you dont afd too many

[@kittygrowl839]

What did you allow during your fast period?

[@kevinniu5747]

Your video is really great

[@noixdemuscade4998]

Someone told me to eat a lot in once is not healthy but with intermediate fasting is it still approved?

[@ΒαλιαΠολυζου]

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