Rita Ora has been busy as a coach on The Voice Australiabut the singer is still finding time to post fun Instagram pics that show off her svelte figure. “Can’t wait for summer,” she captioned her latest swimsuit snap. The 31-year-old has such a positive outlook on her body image and admits she does not workout to be thin, but rather to be strong and healthy. Read on to see 5 ways Rita Ora stays in shape and the photos that prove they work—and to get beach-ready yourself, don’t miss these essentials 30 Best-Ever Celebrity Bathing Suit Photos!
Ora is very careful about the amount of food she eats and told Cosmopolitan UK“I watch what I eat but I just cut my portions in half. So if I want a burger I’ll just cut it in half and eat half of it. That or I’ll take the bread off and only eat the burger Or if I want fries then I won’t have a burger to go with them.” Antoine Hamelina kinesiologist and a trainer with 20+ years of experience and CEO of First Step Fitness Trainings explains, “The reason why dieting doesn’t work, in my experience, is that people deprive themselves of the foods they absolutely love, and thus become miserable. Weight loss can be achieved without being overly selective of the foods that you eat. What you need to do is to make sure that you eat what you need in terms of calories or slightly below. Portion control can be a great way to achieve that. What Rita is using as a strategy here is somewhat intuitive, and something I call negotiating : You eat what you really want but negotiate it by removing something else that would add unwanted calories. The example of ordering a burger without the fries is a great one, you negotiate having a burger, but without the added calories of the fries.”
The singer told Shape that she stays motivated to exercise with the goal of becoming stronger. “I’m not going to lie and say I was completely happy with my body before. I knew I could change a few things to improve my stamina, especially onstage. I didn’t start working out to get skinnier—I started working out to feel better. And I think it’s important for women to know that. Don’t be obsessed with being thin. You just have to be fit, healthy, and strong,” she said. “I love my shape because it’s curvy. I have thighs. I’m a size 28 in jeans. And that’s an average, normal size. I’m proud that I’m normal.” Hamelin says, “That is so important. Many women exercise and change the way they eat with the sole purpose of being thin. That is a poor source of motivation. Losing weight takes time, and most people drop out of their effort shortly after they start from apparent lack of results.Focusing on becoming stronger in the gym, in beating your own best scores when you run, are small goals that can be achieved in a timely manner and that will keep you motivated. ” principle. Moreover, you are less at risk of developing an unhealthy image of your body when you accept the fact that curves brought about by training and developing muscles — on your thighs for example — are healthy and reflect good health. Whenever you train regularly People I have worked with who tried to look skinny had poor health and usually were in a constant state of dissatisfaction with their body — they won’t be skinny, you can be lean, but not skinny, and it’s perfect that way. were simply never skinny enough. On the other hand, women who exercise and eat well without depriving themselves of all the food they love are generally much happier with their bodies and super healthy.”
Ora revealed to shape that she refuses to starve herself. “I used to be like, ‘I’m not eating!’ Eating isn’t the problem, though. It’s about what your body needs, and everyone’s body is different,” she explained. Hamelin states, “Many men and women, when they want to lose weight, go into caloric restriction and decide to starve themselves out. That is one of the worst ways possible to lose weight. First and foremost, it is not sustainable. Studies have shown time and time again that the main factor for weight loss is sustainability — how long you can last. The other thing to consider when you starve yourself is that you’re losing some fat, but a lot of muscle as well.Your muscles are active tissues and make up for a great part of your metabolic rate — how many calories you burn. If you lose muscle, your metabolic rate drops and it makes further attempts to lose weight even more difficult.What I have been doing with my clients with great success for years is to eat what you need — no more, no less — and to create a caloric deficit through t raining for weight loss. That way, you preserve your muscle mass and thus your metabolic rate, and you stay mentally sane.”
“For lunch, I have chicken or fish with vegetables, and for dinner, I have six to eight ounces of fish with vegetables and half a potato. Plus snacks,” she revealed to shape. Holly Klamer, MS, RDN, a Michigan based Registered Dietitian Nutritionist says, “Fish is a good source of protein and anti-inflammatory omega 3 fatty acids. Eating foods high in protein, like fish, can help keep you feeling full long after eating to support weight loss. The omega 3’s from fish can help lower risk for diseases like heart disease, certain cancers or dementia.”
she told Shape, “I usually work out for one or two hours, depending on how much time I have. I do three circuits and repeat that three times,” she explained. “I mostly focus on my thighs and my bum, so I do a lot of squats and weight lifting. And I do one circuit of cardio. What I’ve learned is that you can take your time with training. You don’t have to beat yourself up as long as you get in the workouts that you need. I used to push myself until I felt sick. But I’m approaching it differently now. I enjoy working out. And I like the aftermath—that feeling of contentment .” Hamelin says, “Circuit training refers to a type of program designed to do many exercises in a row with little or no rest in between. This kind of training method will include 2-3 weightlifting exercises, targeting different body parts, done back to back I also sometimes use a short, but intense, cardio bout at the end of a circuit — like rope jumping for 30 seconds.Training in circuits is what I have been doing for the past 20 years to help women stay in shape and lose weight They are phenomenal for 3 reasons:
1 – Weight training is the best way to increase a woman’s metabolism over time. Putting on some muscle will increase the amount of calories that you burn at rest and during your training sessions.
2 – Arranging your weightlifting routine in a circuit will burn many more calories than a traditional program will. The fast-paced nature of it simply feels like you’re doing sprints. For most women, it is as good as doing cardio or even better in terms of results.
3 – It’s fun and time-effective. Most women don’t want to spend 1 hour in the gym. A circuit can be done in as little as 30 minutes and you’ll probably have much more fun than training with a more traditional program.”