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It’s a common experience to initially lose weight successfully, only to encounter a plateau later in the journey. To overcome this hurdle, a well-known weight loss coach with an impressive 545,000 followers on TikTok has shared 10 long-term habits for steady weight loss – including a ‘plate rule’ for nutritious eating. Soraya, who goes by @project.s.lifestyle on the platform, helps her followers work towards their ‘dream body’ without sacrificing their favorite foods.
The tips are simple to incorporate into daily life, making them easy to follow.
Soraya’s top tips
1. Hydration
Her first advice is to drink water before meals to avoid overeating. She explained, “Often, people mistake thirst for hunger. By hydrating before your meal, you’ll ensure you’re eating only until you’re comfortably satisfied.”
2. Plan
The second tip focuses on planning ahead to avoid straying from your diet, with Soraya advising to “plan your meals at least a day in advance’.
3. Monitor your step count
Regularly keep track of your activity levels. “Every time you go on your phone to check something, also check your step count,” she suggested.
“This holds you accountable and helps make sure you’re aware about how many steps you’re getting on a regular basis.”
4. Scroll while you walk
Another suggestion, specifically for those who find themselves “mindlessly scrolling” on their gadgets, is to stay active, whether by going outdoors or using a walking pad or exercise bike.
5. Properly portion your plate
Soraya recommends that half of your plate should consist of vegetables and/or fruits, a quarter with lean proteins like chicken, tofu, or turkey, and the remaining quarter with wholegrain carbohydrates such as quinoa, brown rice, or wholewheat pasta.
“This will help you have better balanced meals without having to track everything you’re consuming,” she explained.
6. Opt for the stairs
“This is a simple way to get more steps in”.
7. Stroll after your meals
Soraya recommends using your work lunch break to increase your step count.
8. Prioritise quality sleep
She highlights the significance of getting 7-9 hours of sleep each night, noting that this “keeps cortisol levels balanced and prevents late-night snacking at 2am or 3am out of sheer habit.”
9. Keep healthy snacks on hand
Her ninth tip is to always have healthy snacks in your bag or car so that “when you’re out and hungry, you’ll have a choice on hand, avoiding random stops at the nearest Drive-Thru.”
10. Set meal times
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 “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”.
