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7 things losing 35 pounds taught me about how to eat for fat loss

  • Losing weight may be simple, but it is not easy.
  • Over the past six months, I've lost around 35 pounds, mainly due to changing my relationship with food.
  • There is no way to make a lot of money out of the way.
  • Here are seven of the most important lessons I've learned about healthy weight loss.
  • Visit INSIDER's homepage for more stories.

Losing weight is, in theory, simple. But that does not make it easy.

The vast majority of people – and women in particular – are always trying, or at least, to lose weight, no matter how much, for health or aesthetic reasons.

The multi-billion dollar diet industry would not exist if it was as easy as it appears on paper.

Whether it's a reality tv star peddling a bikini lightning workout DVD, an influencer plugging laxative teas, or a tabloid claiming to have come up with a diet plan that will make you lose 1

0 pounds in a week, will likely be quick fixes everywhere , because we all love the idea of ​​putting in minimal effort and getting results almost.

But the truth is, none of these things work. There is no shortcut, and anything in rapid weight loss will not be healthy or sustainable.

You did not gain 10 pounds in a week, so how could you possibly loose it that quickly? Rachel Hosie

Over the past five months, I've lost around 35 pounds (15.2kg).

Like many people, my weight has fluctuated over my adult life, but at the end of 2018, I was the biggest and heaviest I'd ever been.

I felt sluggish, hated shopping, and barely fitted into any of my clothes (smocks were life), but I do not think November.

I'd put on 5kg since I'd last weighed myself the previous July, and I'll call the number on the scale.

Read more: A bad diet could cause more deaths than smoking

There's nothing wrong with gaining weight if you're healthy, but I was not, and my weight gain what a reflection of the fact that I am not looking after myself.

The weight had crept up over the years, as it often does. I always want to eat and drink, but as a 20-something living in London, I'm lost in the process of moderation or balance, binge-drinking and overeating.

My diet is not too healthy, but I was very active, but I was just eating too much, often eating the point of pain.

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Losing weight was not my main incentive, but it was part of the overall lifestyle switch. And that's what's different from every other time I've lost a few pounds. Rachel Hosie

It's time to start putting myself, my health, and my happiness first

January to June 2019: My body shrank while my chest of drawers grew ,

No restrictive plans, no strict rules, no thinking of myself as being on a diet. But rather, as a journey towards creating a healthier, happier, sustainable lifestyle.

And it worked.

As a lifestyle journalist with a focus on health, food, wellness and fitness, I was already well informed about how to live a healthy lifestyle. However, there's still so much I've learned this year, from how to deal with saboteurs (both separate articles entirely).

But maybe the most important changes.

Here are 7 lessons I've learned how to lose weight sustainably:


Rachel Hosie

Cutting bread, sugar, or anything else you enjoy out of your diet is not a good idea as you will only end up bingeing on it. Do you want to cut those delicious foods out forever? Did not think so.

While you may think you can "do not do" moderation, you can stop drinking. There's no such thing as "good" and "bad" foods, although yes, there are more and less nutrient-dense foods.

For me, it's also helped to think of foods in terms of macros, ie. are they a source of protein, carbs, or fats? So a bar of chocolate is a carb, just like a banana or oats, and they can all be part of a healthy diet.

Read more: I tried to eat them healthily while ordering all my meals from food delivery apps for a week –

If you love donuts, you do not have to give them up Krishna Kremes – you know what they taste like, you'll eat them at a later point in your life, you do not need to eat one just because they're there. But at the same time, if you really want a donut, just eat one and enjoy it!

If you feel like you're punishing yourself, it's never going to work.

. 2 Working out will not result in fat loss

Rachel Hosie [Exercise is great, but does not work out alone.]

Before I changed my lifestyle, I have worked 4 to 5 times a week, doing a mixture of weight-lifting, dance classes, and netball. I so active in my day-to-day life, walking at least 14,000 steps every day. But I was still overweight.

The past six months have shown "You can not out-train a bad diet." Or, more specifically, a diet that simply involves consuming too much.

The fat-loss process (more on that other time), but if you think exercise alone is going to make your weight dropping off, you may be disappointed ,

. 3 Erin Brodwin / Business Insider

It's a complete myth that eating and eating a chicken with a protein shake on the side for every meal, but it's true that keeping your protein intake up is important.

In fact, various studies have shown that it is possible to lose weight and reduce hunger.

"Likely enough to lose weight is paramount in lean muscle mass," specialist registered dietitian Nichola Ludlam-Raine told INSIDER.

"The digestion of protein also requires."

"Eating around 1.6g of protein per kg of body weight, next resistance exercise, helps to maintain both muscle strength and metabolic rate."

Read more: Muscle-building protein bars can be just as good as a chocolate bar. Here's how to tell which

I have not been counting macros, but I have have been trying to eat at least 1.5g of protein per kg of my body weight every day, and it has'

4. Do not fear fats, as they'll satisfy and keep you full

iStock / Getty Images

We're often told to eat comp lex carbs like wholegrain pasta and brown bread for slow-release energy and to keep it together.

What's more, eating fats are essential to our overall health.

"All macronutrients (ie, carbs, protein, and fats) should be included as part of a healthy and balanced diet, with some proteins and fats being essential to eat as well as our bodily simply could not function (essential amino as well as fatty acids need to be eaten as they are, "Ludlam-Raine explained.

"Fats in particular are essential in the diet as they help with hormonal function, vitamin absorption (A, D, E, K) and help to keep our hearts and blood vessels healthy."

"The predominant type of

You want to have a huge impact

You are in a nutshell
Rachel Hosie

While I've never had a drinking problem, London is a city that revolves around booze for a long time. [19659007] I did Dry January (going sober for January) at the start of the year and felt so much better that I've drastically cut down my drinking since, and I have no doubt it's loose weight – not just because alcohol is so incredibly high in calories, but because you tend to eat more energy-dense foods both while drinking and the next day when you're feeling a little worse for wear.

Read more: Drinking one bottle of wine a week could increase one's risk of cancer 10 cigarettes

What's more? too.

You do not need to give alcohol altogether if you want to lose weight, because if you enjoy a drink, that's never going to be a sustainable way to live. But if you can cut it down, it'll help a lot.

. 6

October 2018 to May 2019.
Rachel Hosie

We all talk about "weight loss" and many have been conditioned to live and the by the scale. However, realistically, we should not be aiming for "fat loss," and not even that high-tech scales.

For women in particular, the numbers on the scale vary wildly depending on where you are in your menstrual cycle, when you last and how big or salty that meal was when you last went to the toilet, and other factors.

Read more: Getting too hungry could be stopping you from losing weight, according to a personal trainer

So you have to remember that if you're putting on muscle, that affects your weight too ,

I've learned to tell myself from the number on the scale, seeing it as just a measure of data and nothing more. Whether it's gone up or down, my day, it's only going to make a general trend over months.

Instead of obsessing over the scale, take progress photos every month and log your body measurements using a tape measure.

. 7

I now feel happier and healthier working on my relationship with food.
Rachel Hosie

Despite all the fad diets we are bombarded with wherever we look, ultimately, losing weight comes down to being in an energy deficit.

But, you need to make sure that is not too drastic. There are two reasons for that: Firstly, if you cut your calories too low, your body will start burning your existing muscle as well as your fat, which is not what you want.

Then there's the fact that 1,200 calories a day and being hungry all the time is horrible and completely unsustainable.

"Calories are king when it comes to weight loss but it's not quite as simple as 'eat as few as possible,' as our bodies do not like to go without any appetite, which could to a binge, or by causing you to feel lethargic, which will make you less likely to burn, "Ludlam-Raine said.

"A moderate daily calorie calorie deficit of 300-600 calories (created by a reduction in calories and in addition to more through movement) is sufficient to burn.

The only way you'll make lasting change is if you enjoy your lifestyle while you're losing weight. Just try and make sure you're eating a little bit less than you were before, the pounds will come off, and you will not take your life in the process.

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