Weight loss coach shares 'plating rule' to keep dieting on track

It's not uncommon to see initial success in your weight loss journey, only to hit a plateau later on. To combat this, a popular weight loss coach with a whopping 545,000 followers on TikTok has revealed 10 sustainable habits for consistent weight loss - including the 'plate rule' for healthy eating. Soraya, known as @project.s.lifestyle on the social media site, guides her followers towards achieving their 'dream body' while still indulging in their favourite foods.

The tips are simple to incorporate into daily life, making them easy to follow.

Soraya's top tips

1. Hydration

Her first piece of advice is to drink water 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."

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

Her fourth tip encourages those who find themselves "mindlessly scrolling" on their devices to get moving, whether that's heading outdoors or hopping on a walking pad or exercise bike.

5. Properly portion your plate

Soraya suggests half of your plate should be filled with vegetables and/or fruits, a quarter with lean proteins such as chicken, tofu or turkey, and the remaining quarter with wholegrain carbohydrates 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.

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 emphasises the importance of getting 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".

9. Keep healthy snacks on hand

Her ninth tip 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".

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".