Personal Trainer Reveals 13 Simple Rules That Helped Her Lose 76 Pounds

Standing in front of the mirror, you promise yourself this time will be different. This time, the diet will stick. This time, you'll finally reach your goals. If you're tired of the endless cycle of restrictive diets and disappointing results, you're not alone—and there's a better way.

Just ask Alaias Bertrand. Ten years ago, she weighed over 200 pounds and faced the same frustrations you might be experiencing now. But instead of turning to crash diets or extreme measures, she discovered something different: sustainable strategies that not only helped her lose 76 pounds but also led her to become a Division 1 track athlete at Michigan State. Today, as a NASM-certified personal trainer, she's helped hundreds of clients transform their bodies and lives using the same practical methods that worked for her.

Keep reading to discover the 13 game-changing lessons Alaias learned during her transformation—practical strategies you can start using today to achieve lasting results without giving up your favorite foods or spending countless hours in the gym.

Move More Throughout Your Day

"Movement is a secret weapon," says Alaias in her post. She explains that our ancestors didn't sit at desks for 10 hours—they moved constantly throughout the day. Rather than seeing exercise as a dreaded one-hour gym session, she recommends incorporating movement into your daily routine through walks, household chores, and regular breaks from sitting.

Listen to Your Body's Hunger Signals

One of the most powerful lessons Alaias learned was eating until satisfied, not stuffed. "In American culture, we're taught to finish everything on our plate," she notes. Instead, she recommends listening to your body's natural hunger signals and stopping when you're comfortable, not when you're bursting.

Practice Self-Love

"You can't shame yourself into fat loss," Alaias emphasizes. She discovered that hating yourself doesn't lead to positive change—instead, it's about loving yourself enough to make better choices. "Fat loss does not guarantee happiness. It takes loving yourself to be truly happy," she shares. The key is to hate the actions, not yourself, and use that awareness to make positive changes.

Follow the Four Pillars

Alaias breaks down health into four manageable pillars: nutritional, psychological, sleep, and physical activity. "If you pour into each of these buckets every single day," she says, "I promise you, you will be healthy." This means balancing proper nutrition, mental health, adequate sleep, and regular movement. She emphasizes that you don't need to spend hours on each pillar—just consistent daily attention.

Keep It Simple

"Simple consistency drives far greater rewards than complex systems," Alaias explains. Rather than trying to overhaul your entire lifestyle overnight, she recommends focusing on one or two changes at a time. "I did not make all of these changes in one day. It took 10-plus years," she admits, emphasizing the importance of patience and sustainable progress.

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Plan Your Meals

"Always know when your next meal is," Alaias advises. She recommends either meal prepping or at least having a mental plan of what you'll eat next. This prevents impulsive food choices and helps maintain consistent nutrition. "The worst thing you could ever do is go hungry on your fat loss journey," she warns, suggesting always carrying healthy snacks.

Prioritize Sleep

Before focusing on complex diet plans or intense workouts, Alaias emphasizes the importance of sleep. "First we sleep, then we eat," she states, noting that women particularly need adequate sleep—about 8-9 hours per night—for optimal hormone balance and weight management. During menstruation, she adds that women might need even more sleep, up to 9-10 hours.

Find Accountability

"As humans, we are always going to take the easier option," Alaias points out. That's why she recommends setting up accountability systems—whether it's scheduling workout classes with cancellation fees or sharing your goals with a trusted friend who will keep you on track.

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Turn Excuses Into Action

"Your obstacles are your opportunities," Alaias shares. She suggests using excuses as motivation to find creative solutions. "I was the queen of excuses back in the day," she admits, explaining how she transformed her family's eating habits by simply asking for healthier options in the grocery shopping instead of complaining about the lack of healthy food.

Try Sprint Workouts

For efficient fat loss and muscle building, Alaias swears by sprint workouts. "Sprint workouts do it every single time," she says, recommending fartlek training (alternating between fast runs and recovery jogs) or eight 200-meter sprints with recovery jogs in between. Even doing this once a week, combined with strength training, can produce significant results.

Mind Your Posture

Alaias emphasizes the importance of maintaining good posture in our modern lifestyle. "The way that we live life currently is not conducive to living and sitting healthy," she explains. She recommends getting good foot support, taking regular breaks from sitting, and being mindful of posture throughout the day to prevent long-term health issues.

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Drink Green Juice

"Green juicing changed my life," Alaias reveals, explaining how it helped her easily incorporate more fruits and vegetables into her diet. She recommends starting your day with green juice before anything else, noting that it provides natural energy and can even reduce dependence on coffee when combined with proper sleep.

Focus on Compound Exercises

When it comes to strength training, Alaias emphasizes the importance of compound movements. "Every time you go to strength training, you always want to make sure you have at least one to two compound exercises," she advises, referring to movements like squats, deadlifts, and bench presses that work for multiple muscle groups simultaneously. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.