Many people find initial success in their weight loss journey, only to struggle with maintaining the momentum.
To combat this, a popular weight loss coach has revealed ten sustainable habits for consistent weight loss – including healthy eating with the ‘plate rule’.
Soraya, known as @project.s.lifestyle on TikTok, educates her 470,000 followers on how to achieve their ‘dream body’ without sacrificing their favourite foods. And in one of her recent videos, she divulged her top tips for staying on track with weight loss.
Her first piece of advice is to hydrate before meals to prevent overeating. She explained: “A lot of time, hunger is confused for thirst, if you hydrate before your meal, it’ll make sure you’re eating until you’re comfortably full.”
The second tip is to plan meals ahead of time to avoid straying from your diet, while the third involves regularly checking your step count on your phone. “Every time you go on your phone to check something, also check your step count,” she advised.
“This holds you accountable and helps make sure you’re aware about how many steps you’re getting on a regular basis.”
Her fourth tip encourages those who find themselves “mindlessly scrolling” on their phones to get moving, whether that’s outdoors or on a walking pad or stationary bike.
Soraya’s fifth piece of advice was the ‘plate rule’. She suggested that half of your plate should be filled with veggies and/or fruits, a quarter with lean proteins such as chicken, tofu or turkey, and the remaining quarter with wholegrain carbs like quinoa, brown rice or wholewheat pasta.
“This will help you have better balanced meals without having to track everything you’re consuming,” she explained.
She also recommended taking the stairs instead of the escalator, walking after meals, and ensuring you get 7-9 hours of sleep per night. This, she said, “keeps your cortisol levels in check and also makes sure you’re not up snacking at 2am or 3am just for the sake of eating”.
Her ninth hack was to always carry healthy snacks in your bag or car because “sometimes you’ll be out and you’ll be hungry, but you’ll have an option so you’re not stopping at the nearest Drive-Thru”.
The final piece of advice was to schedule your meal times and set an alarm so you “don’t forget to eat”.
The video was well-received, garnering hundreds of likes. One viewer thanked her for the “Thanks for the great information,” while another praised the plate rule, saying it would “I love the idea of the plate rule. It will reduce the stress of counting calories.”