The stunning singer shed pounds with the classic combo of good health: diet and exercise.
Country crooner Miranda Lambert lost about 45 pounds the good old-fashioned way: Watching her diet and working out. Even better, the singer has maintained that feeling good and being healthy, rather than looking thin, is the most important result of her weight loss journey.
Was Miranda Lambert Dieting, Working Out or Taking Supplements?
According to an interview with Cosmo Miranda says “I struggled all through my 20s. Hormones, you change birth control, you go out and party, you stop partying, then you work more, then you fall in love and get fat and happy, then you fall out of love. All the things you do in your 20s has to do with your weight and emotions. I wanted to, hopefully, in my 30s steady it out.”
Miranda also went on to add that she doesn’t own a scale “I don’t have one. You know how I know I need to lose weight? My freakin’ jeans. When I have a muffin top, a little extra hanging over—well, that always happens, some muffin top—but when it’s real bad, I ease up on the chips. ’Cause I’m not gonna stop drinking. But I know what I feel. And when I’m onstage and I think about how I look more than what I’m doing, that’s when I know I need to do something. Otherwise, I live big and happy. I go out with friends all the time. I love to drink and eat and enjoy things. It’s important to me. I want to be healthy and fit, but it shouldn’t be that big of a damn deal.”
Miranda took a simple and healthy road to her weight loss– she cut out junk food and limited her indulgences. No fancy weight loss pills or fad diets for her!
Eat When You’re Hungry
Sometimes, simple is best: If you are hungry, then eat and if you are not hungry, then don’t eat, offers Davis. Miranda said in an interview with Extra that she just “cut out a lot of junk food.” If you maintain a habit of eating every few hours, you’ll fuel your body and feel satiated, so there won’t be a need to go overboard and/or binge such as when you skip meals. Keeping hunger in check while also meeting your daily calories means you can and should eat as often as your body needs to, even if it’s every few hours. “The more free the diet, the more sustainable it will be. No one wants to be told when they have to eat or what they need to eat for that matter. I can assure you meal timing is irrelevant as I eat whenever I want, any time of the day and have had fantastic results.”
Add Protein-Rich Foods
Protein is essential to any diet, explains Davis. It is the building block to creating muscle. “Our focus should always be to build new muscle or preserve what we already have. In order to do that you need to eat protein,” she says. The amount of protein will vary with each individual, being that we are all different shapes and sizes. “This is just one reason why I don’t believe in cookie cutter diets and I customize every single plan to individual client needs.”
Women need to consume between 50 and 60 grams of protein per day, if you’re active you’ll need a bit more. To find out exactly how much you need, simply multiply your weight in pounds by 0.6 — this should give you a good starting point. It’s important to get your protein from healthy sources such as lean cuts of meat, fish, eggs, nuts, sea food, low-fat dairy, and even the occasional protein supplement such as whey. Include a serving of protein at every meal and you should be well on your way of hitting your goals, and feel fuller longer.
High Fiber Foods Are Helpful
Have high fiber fruits, vegetables, grains and/or legumes with as many meals as possible. When we eat an adequate amount of fiber, we are able to stay satiated and full for a longer period of time. Fiber is also essential for a healthy digestive system as well. Fiber comes in two forms, soluble and insoluble. Soluble fiber attracts water and turns into a gel-like substance, slowing digestion which is great for weight-loss, sustained energy and keeping hunger pangs far and few between. Insoluble fiber, on the other hand, stays in tact and adds bulk to what’s traveling through your intestines.
Fiber comes in many shapes and sizes, with some being tastier than others. Keep it natural and avoid mix-in fiber sources. We all know that whole grains are a great source of fiber, but there are many more places you can find your fiber. Raspberries, avocado, flax and chia seeds, lentils, broccoli, apples, Brussels sprouts, split peas, black beans, Lima beans, and oatmeal all offer a great place to start. Adding fiber to your diet is easier than you think — flax and chia seeds can be mixed into pretty much anything (yogurt, smoothies, oatmeal, homemade cookies) to add a little punch of fiber.
Practice Portion Control
“Portion control is essential to any weight loss plan. If you eat too much, you are going to gain weight. If you eat less, then you burn you are going to lose weight,” says Davis. “Food budgeting (essentially, portion control) is vital in successfully losing weight.”
To keep your portions at an appropriate size, switch out your large dinner plates with smaller ones. When loading up your plate, make sure the majority of your plate is full of vegetables with the remainder providing protein and a healthy fat. It’s super easy to underestimate how many calories you’re consuming every day. Try a calorie-tracking app for a few weeks to help you learn how many calories are in each dish, eventually you’ll be able to estimate how many calories you’re consuming just by site and you can ditch the app.
Blast Calories By Circuit Training; Build Muscle With Strength Training
“I like circuit training and cardio as a supplement to weight lifting to burn calories,” says Davis. They will not, however, change your physique, so if you prefer a tight, toned look, also utilize weight lifting to build muscle. “My plans include a progression of weight lifting workouts. I would encourage Miranda to pick up the weights in order to build muscle and continue to look lean and toned.”
Burning calories can take you a long way in reaching your weight loss goals, but adding strength training will help you get there faster and make it easier to maintain your new physique. Weights will not only help you build lean muscle that looks great on everyone but will also amp up your metabolism. Not only will the added muscle you’ve built require more calories to maintain itself, the actual process of muscle repair after your workouts will keep your metabolism running at an elevated state. To put it simply, hitting the weight room a few times a week will do your fat-burning engine, and body, good – just like Ashley Graham’s weight loss shows.