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Personal trainer shares the six health ‘tweaks’ she made to lose nine kilos

Personal trainer shares the six health ‘tweaks’ she made to lose nine kilos – and you DON’T have to track your calories

  • Personal trainer Alice Evans, who lives in Victoria, has lost nine kilos in two years
  • She works as a trainer at F45 Mitcham and Croydon as well as at Active Escapes
  • In a recent Instagram post Ms Evans addressed her weight loss
  • In February she spoke about making lifestyle tweaks to enhance her health goals 

An Australian personal trainer has shared the subtle health tweaks she made to her diet and exercise regime to lose nine kilos during the Covid pandemic.

Health guru Alice Evans, who lives in Victoria and works at F45 Mitcham and Croydon, took to Instagram on July 29 to share a before and after photo of her physique at the beginning of the pandemic and today.

‘Don’t forget to look back to see how far you’ve come 2020 – 2022. Covid got me good… Same bikini but nine kilos apart. Different priorities and now a much stronger and streamlined mindset,’ the 24-year-old said.

Health guru Alice Evans , who lives in Victoria and works at F45 Mitcham and Croydon, took to Instagram on July 29 to share a before and after photo of her physique at the beginning of the pandemic and today

'Don't forget to look back to see how far you've come 2020 - 2022. Covid got me good… Same bikini but nine kilos apart. Different priorities and now a much stronger and streamlined mindset,' the 24-year-old said

‘Don’t forget to look back to see how far you’ve come 2020 – 2022. Covid got me good… Same bikini but nine kilos apart. Different priorities and now a much stronger and streamlined mindset,’ the 24-year-old said

Despite not tracking her calories or restricting her eating in any way Ms Evans has been able to revolutionise her health, with a 10 per cent body fat loss, one kilo muscle mass increase and 10cm loss around her abs. 

‘I’ve reduced my alcohol consumption,’ she said, explaining why the body becomes sluggish after we pour ourselves a drink. 

‘Low calorie drinks are okay but it’s not just the calories that make you fat. The body doesn’t like ethanol as it sees it as a toxin, so therefore will prioritise digesting the ethanol to remove it from your body over food.

‘As a result all the food you’ve eaten that day/after struggles to be digested and gets stored as fat.’

Ms Evans removed processed food from her diet and significantly reduced the amount of saturated fat she was eating.

ALICE EVANS’ SUBTLE HEALTH TWEAKS: 

1. Reduced alcohol consumption I’ve only drank once this year. Low calorie drinks are okay but it’s not just the calories that make you fat. The body doesn’t like ethanol as it sees it as a toxin, so therefore will prioritise digesting the ethanol to remove it from your body over food. As a result all the food you’ve eaten that day/after struggles to be digested and gets stored as fat.

2. No ultra processed food, stopped consuming high palatable ultra processed foods. Fake food is out and real whole foods are in

3. Completely limited and reduced the amount of Saturated Fat I have in my diet. This can help lower your Cholesterol and blood pressure if you are high in this. So I’m stoked my visceral fat has dropped 4 levels. Heart is nice and healthy.

4. Increased my FIBRE having a lot more beans and lentils. About 3 – 4 servings a day. Fibre fills you up and is amazing for gut health

5. Increased my fruits & vegetables had a lot more salads with all my meals. Plants are naturally low in calories so you can have high volume for little calories. They also fill you up due to the fibre and water content

6. Absolutely no animal products, last year I was consuming a little more chocolate and cheese than I was liking but have completely cut that out now. Both being extremely high in saturated fat and very easy to over consume.

Ms Evans removed processed food from her diet and significantly reduced the amount of saturated fat she was eating

'This can help lower your cholesterol and blood pressure if you are high in this. So I'm stoked my visceral fat has dropped four levels. Heart is nice and healthy,' she said

Ms Evans removed processed food from her diet and significantly reduced the amount of saturated fat she was eating

‘This can help lower your cholesterol and blood pressure if you are high in this. So I’m stoked my visceral fat has dropped four levels. Heart is nice and healthy,’ she said.

She went on to increase her fibre levels with more beans and lentils, aiming for three to four servings a day so she feels fuller for longer.  

‘I increased my fruits and vegetables and had a lot more salads with all my meals,’ she said.

‘Plants are naturally low in calories so you can have a high volume for little calories. They also fill you up due to the fibre and water content.’

She went on to increase her fibre levels with more beans and lentils, aiming for three to four servings a day so she feels fuller for longer

She went on to increase her fibre levels with more beans and lentils, aiming for three to four servings a day so she feels fuller for longer

Finally she removed animal products from her daily eating habits after consuming ‘a little more chocolate and cheese than I was liking.’ 

‘Both are extremely high in saturated fat and very easy to over consume,’ she said.

Ms Evans participates in Active Escapes events, which see holidaymakers workout while in tropical locations, and will be conducting Pilates and yoga classes at a new FS8 location opening in August.



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