Many slimmers opt for rapid weight loss strategies due to the appeal of fast results.
However, according to one expert, this can have negative long-term consequences. A weight loss guru took to TikTok to warn against diets that are not “sustainable”.
Gen Coco (who goes by @gensgym) is a certified nutrition coach and women’s weight loss expert.
As someone who lost 3st 8lb and managed to sustain her results, Gen advised: “Whatever diet you follow to lose the weight, you also have to see yourself doing to keep it off.
The expert recommends piling half your plate high with green veggies
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“Keto, Atkins, Whole30, 75 Hard – these things are great but if you don’t see yourself following it forever, that’s why so many times we lose weight, we gain it back.
“Yeah, I was able to lose weight when restricting my calories to 1,200, when eating Keto, when trying all these different things.
“But I would literally gain it back the second I went back to my normal habits.”
Instead, the nutrition coach recommends following a “sustainable eating method”.
Offering slimmers a top tip for losing weight without extreme dieting or even counting calories, Gen advised rethinking how you plate your food.
In her sustainable eating method, the weight loss expert fills half her plate with green vegetables, one-quarter of her plate with a high-protein source and one-quarter of her plate with a starchy carb.
For veggies, she recommended leafy greens, broccoli and asparagus. For starchy carbs, she advised stocking up on sweet potatoes, rice and chickpeas.
As for protein, according to Harvard Medical School, the best sources to include in a healthy diet are beans, peas, and lentils; nuts and seeds; lean meats; fish; dairy products and soy products.
For those who struggle with portion control or structuring their meals, this strategy allows slimmers to balance their plates with the right quantities of each food group – without having to count a single calorie.
Gem’s plate structure also lends itself to a high-fibre diet, which keeps slimmers feeling fuller for longer.
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One-quarter of your plate should be starchy carbs, such as chickpeas
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The weight loss expert also advised staying hydrated throughout the day, aiming for three litres of water daily.
Another way to lose weight effectively and sustainably is by incorporating more movement into your day.
Walking is hailed as an effective and very manageable weight loss strategy. One expert shared how to burn more calories on a walk to “maximise fat burn”.