It often takes just a few small changes in your habits to achieve weight loss. Discover 8 simple tips for lasting loss of body fat, and up to 13%, please!
American influencer and fitness journalist Rachel Hosie has achieved the feat of losing 13% of her body fat in a matter of months. She went from 30% body fat to 17%. The question that burns our lips is: how did she get there?
In the columns of Insider, she reveals all the secrets that allowed her to achieve her weight loss and health goals. And psst… They are childishly simple! Discover them in our slideshow.
1) Focus on satiating foods with low-calorie intake
You don't necessarily have to reduce the size of your plates to lose weight. Rachel Hosie advocates focusing on “high volume” foods, that is, foods that take up a lot of physical space but are low in calories.
These foods will allow you to feel full and ultimately avoid snacking.
These foods include Greek yogurt, broccoli, and strawberries.
2) Do not drink water during the meal
People who want to lose weight are often advised to eat slowly. This is because the chewing process allows the body to realize that it is full and full. Some people thus face the pitfall of drinking during a meal: in fact, water takes up space in the stomach and allows them to take longer to eat their dish.
Nevertheless, Rachel Hosie advises against doing so. According to her, drinking water between bites prevented her, on the contrary, from chewing her food properly. It was as if she was “running” the ingested food with the water rather than chewing it.
3) Eating with alternating hands
Another very simple trick that Rachel Hosie shares with Insider is taking food with alternate hands.
This will force you to eat more slowly, and in the meantime, the body will know that it will be full. So if you are right-handed then try to use your left hand. And vice versa.
4) Do not ban food, instead, proceed to “imperceptible exchanges of food”
Rachel Hosie does not believe that cutting out food is a healthy option in the weight loss process.
According to her, it is better to temporarily swap some high-calorie foods for other lighter foods, which resemble the original foods (similar shape, similar taste).
For pasta, choose wholemeal pasta or zucchini spaghetti.
5) Prioritize proteins
It is important to incorporate a large volume of protein in your diet, even when rebalancing your diet. Three reasons explain it.
First, it helps your muscles to repair themselves after exercising. It also helps your body maintain muscle while burning fat on a calorie deficit diet.
Second, protein keeps you full longer; it is scientifically proven. Fitness, nutrition, and weight loss professionals generally recommend consuming 1.6 to 2.2 grams of protein per kilogram of body weight.
Third, protein, compared to fat and carbohydrate, requires your body to use more calories to digest.
6) Find alternatives to alcohol
It is well known: alcohol is not the best ally of a person rebalancing food.
This is why Rachel Hosie advocates limiting her alcohol consumption by turning to alternative drinks that do not contain it.
According to her, the new, little-known botanical drinks taste similar to alcoholic drinks. To test.
7) Keep a diet diary that lists all your daily victories
To make lasting change, you need to work on your mind as well as your body. One strategy that really helped Rachel was writing down three “healthy” wins every night, before bed.
For example, it could be exceeding a step goal, eating five fruits and/or vegetables during the day, or even stopping eating when you are full.
This strategy was particularly useful on days when you feel like you have failed because it allows you to stay motivated in achieving your weight loss goal. As she points out: it is not perfection that we are looking for, but consistency and regularity
8) Capture your progress in photos
The pictures of progress (as well as key measures such as your waist circumference) are the best way to see the path and take into account the progress made since the beginning of the process.
For many people, the scale is stressful and demotivating. The number of kilos displayed fluctuates enormously: it varies depending on a woman's cycle, whether you recently ate a large meal, the time of day, etc.
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