Curious about the Rebel Wilson weight loss stories in the news? You may remember the wildly popular Rebel Wilson from her hilarious role in the movie Bridesmaids. Rebel quickly gained popularity with her role as the charismatic Brynn starring alongside Kristen Wiig in the hit comedy from 2010.

Going on to star in other films such as Pitch Perfect, Night at the Museum, and How to Be Single, Rebel has fast gained popularity in the United States as well as in her home country of Australia.

Rebel Wilson’s weight loss has surprised every one of her fans. The actress has formerly been well known for her size as well as her personality. She’s previously been quoted saying that her weight is part of what made her successful because it was unique and different.

Recently though, all of that has changed. Rebel has realized that she doesn’t necessarily need her size to make it in the movie industry.

Rebel has recently undergone a dramatic weight loss that has fans questioning if it’s really her. Yes, it’s Rebel and she’s here to show off her weight loss transformation to the world. Here’s how Rebel accomplished such a feat and what her secrets to success are.

From Curve Conscious to Self-Aware

37-year-old Rebel is no stranger to curves. “Being unique and different is a really good thing,” she said  when first signing with her agency in 2009.

“I wouldn’t ever want to compete with what I call ‘the glamours’—the really gorgeous people. I’m about the brain, the heart, and what’s on the inside. I feel really lucky to be the body type I am.”

Although Rebel’s is proud of her unique figure in a sea of thin movie stars, she’s also aware of just how much food has impacted her weight, especially through what she calls emotional eating. In her interview with Cosmopolitan in 2015, she notes how food has been both a reward and a comfort.

I love me some ice cream or dessert, and it comes at times when I’m happy or sad. So when I have an incredibly successful day, I want to celebrate and reward myself with food. If I’ve had a sad or stressful day, food is also comfort. You would probably describe it as emotional or stress-eating.

Rebel admits that while she doesn’t do drugs or drink, eating is her “one vice” that she will never want to completely “give up”.

However, since moving to Los Angeles, California, Rebel has become more conscious of the role that food plays in keeping healthy and fit. Recently, Rebel Wilson has been wowing fans everywhere with her transformation.

Rebel Wilson Weight Loss Health Reveal

Although Rebel has not disclosed a specific number, it is speculated that she lost anywhere from 30-40 pounds in 2016, the year she first began her weight loss journey.

While it may seem like her weight loss was effortless, this is not the case. Rebel revealed to the public in 2016 that she has a hormonal imbalance that makes her more susceptible to weight gain. This has made it even more challenging for Rebel to tackle her weight loss than for a healthy individual.

The actress previously shared how important it is to find a balance between body-confidence and health.

For me, it’s just about being comfortable in your own skin. You never want to be like too unhealthy because that’s bad. But you just want to be comfortable with who you are, whatever your size.

Rebel Wilson’s weight loss has inspired women everywhere to own their curves and their health. Being confident of your body at any size has been an imperative tool for Rebel to be successful in her career. Losing weight has made Rebel Wilson not only a more popular actress but a healthier one able to take on more projects!

So How’d She Do It?

Rebel jump-started her weight-loss journey in the spring of 2016 at The Ranch, an “award winning luxury, fitness and wellness retreat” based in Malibu, California. She lost a total of 8 pounds after four days of hiking, exercising, receiving massages, and eating organic, vegetarian food.

The good news is that you don’t have to be able to afford a luxury get-away or exercise 8 hours a day like Rebel did at The Ranch to shed pounds. Upon returning home, Rebel began making more sustainable lifestyle changes that you can easily adapt too!

Here is a quick summary of the specific healthy practices that have aided in Rebel Wilson’s weight loss success and a brief explanation of why they are effective:

  • Consuming a High Fiber Diet. Rebel Wilson strives to consume at least 35 grams of fiber a day. Why is fiber important for weight loss? Simple carbohydrates, including refined (white) grains and foods containing added sugar, cause your blood sugar to “spike” then “crash”. This results in a temporary energy boost, followed by fatigue, hunger, and cravings (often for sugary and high fat fats). In contrast, high fiber foods, also known as complex carbohydrates, are absorbed into the bloodstream at a much slower rate, thus, stabilizing your blood sugar, preventing cravings, and keeping you fuller for longer.
  • Emphasizing Healthy Fats. In addition to fiber, Rebel is a huge fan of incorporating healthy fats into her diet, including fatty fish, avocados, nuts, and seeds. Due to its’ complex structure, fat slows down digestion and causes any carbohydrate that is present to be absorbed at a slower rate. This helps prevent extreme rises and falls in your blood sugar and subsequent cravings. Additionally, fat also stimulates the release of cholecystokinin, a hormone that acts as an appetite suppressant, in the small intestine.
  • Incorporating Protein Sources. Many of Rebels favorite high fiber foods and healthy fats are also great sources of protein, including fatty fish, nuts, seeds, and eggs. Similar to healthy fats and fiber, protein helps slow digestion and keep blood sugar level to manage hunger. Cholecystokinin production is also triggered by the presence of protein in the small intestine.
  • Participating in Regular Exercise. According to Rebel, she tries to incorporate exercise at least 4 times per week. While diet has the greatest influence over long-term weight loss success, supplementing regular exercise may help you reach your goals faster and is absolutely crucial for weight maintenance. As we lose weight, our metabolism slows, meaning we either have to eat fewer calories or burn more calories through physical activity to continue to lose weight. Because drastically reducing our calorie intake is not very sustainable (or enjoyable), adding in exercise is a great alternative.
  • Staying Confident. Even before her weight loss, Rebel Wilson was well known for her self-confidence and body positivity. When you recognize that your self-worth is not contingent on your weight, it frees you to focus on what is most important (your physical and mental health) and pick yourself back up after you face inevitable set-backs. We may not be perfect, but with a little hard work, consistency, and patience, we can tackle anything we set our minds to!

The Amazing Results


I
mplementing the healthy lifestyle changes above has enabled Rebel Wilson to lose an estimated 30-40 pounds.  She understands what she needs to do to be healthier and has taken active, specific steps to get to where she wants to be. This has given her some impressive results!

“There are so many glamorous actresses, but you know what? In the real world, nobody looks like that,” Rebel has been quoted as saying.

I think women out there should just be happy with how they look, and they shouldn’t really try to conform to any stereotype. Just be happy and, hopefully, healthy.

Rebel has been a voice for women when it comes to body positivity. She knows that she can be curvy and beautiful and healthy at the same time. She recognizes that beauty does not come from external sources, but from within you.

Rebel’s decision to get healthier has been all about her inner glow—and the results have honestly been stunning. You go Rebel! Now, lets discuss how you can utilize some of her strategies to find success in your own health.

Your Rebel Wilson Weight Loss Meal Plan


We talked above about how fiber, healthy fats, and protein are an essential part of Rebel Wilson’s weight loss transformation. We are now going to discuss in depth how you can incorporate these nutrients into your diet through some beneficial and nourishing foods.

Fiber

As mentioned above, eating a high fiber diet can help you reach your weight loss goals more effectively by stabilizing your blood sugar to curb cravings and increase satiety. Fiber also offers many other health benefits, including improved cholesterol levels and promoting regular bowel movements when coupled with adequate fluid intake. Foods that are naturally high in fiber also come packaged with many other beneficial nutrients, including vitamins, minerals, and antioxidants!

Sources of fiber include 100% whole grains (buckwheat, millet, rolled or old-fashioned oats, quinoa, brown or wild rice, whole-grain barley, whole rye, whole wheat, popcorn, etc.), nuts, seeds, fruits, and starchy (beans, peas, corn potatoes, winter squash, etc.) and non-starchy vegetables. For optimal results, you should substitute these high-fiber foods, also know as complex carbohydrates, in place of simple carbohydrates. Simple carbohydrates include refined (white) grains and foods containing added sugar, such as sugar sweetened beverages, white bread, desserts and baked goods, and most breakfast cereals, crackers, and granola bars.

The list below compares the fiber content of various high-fiber foods.

Examples of High Fiber Foods:
  • Beans: Up to 16 grams per cup depending on the kind
  • Artichokes: 10 grams per cup
  • Peas: 8 grams per cup
  • Broccoli: 5 grams per cup
  • Brussel Sprouts: 4 grams per cup
  • Raspberries: 8 grams per cup
  • Blackberries: 7 grams per cup
  • Avocado: 6 grams per half
  • Pears: 5 grams per fruit
  • Oatmeal: 4 grams per cup

As you can see, many of these foods are widely available at any supermarket and easy to add to your diet. Think about it: With just one cup of beans, one cup of berries, one cup of broccoli, and one avocado, you can get more than 35 grams of fiber in your diet every day!

Of course, while consuming 35 grams of fiber per day like Rebel Wilson is an excellent goal, depending on your caloric needs, you may not need to consume quite this much to achieve health benefits and ward off hunger. The Dietary Guidelines for Americans (DGA), published by the US Department of Agriculture (USDA), suggests daily fiber intake of at least 14 grams for every 1000 calories consumed. For individuals following a 1600 or 2000 calorie diet, this equates to a goal of 22.4 and 28 grams of fiber, respectively.

I also want to note that products labeled “100% wheat”, “multi-grain”, “12-grain”, “cracked wheat”, “stoneground”, etc. are often not 100% whole grain and, in many cases, don’t contain any whole grains! These products often consist of refined (white) grains that have had their external layers, including the bran, removed during processing. While some of the vitamins and minerals that are lost during the refining process are replaced through a process called enrichment, the fiber is usually not replaced.

To ensure a product is 100% whole grain, look for the word “whole” in front of each grain listed under the ingredients list. You can also look for the “100% Whole Grain” stamp on the package, with means the product has been verified by the Whole Grains Council.

Healthy Fat

In addition to fiber, Rebel also emphasizes healthy fats in her diet. As mentioned above, incorporating healthy fat into your diet can help encourage weight loss because it slows digestion, tightens blood sugar control, and stimulates the release of cholecystokinin, an appetite suppressant, in the small intestine.

Healthy fats also play many other important roles in the body, including encouraging the absorption of fat-soluble vitamins and improving cholesterol levels. Consumption of omega-3 fatty acids in particular is linked to improved cognitive function, healthy visual and neurological development in infants, reduced inflammation and joint pain, and decreased risk of dementia and depression.

According to the DGA, individuals should strive to swap saturated fat and trans-fat in their diet with healthy (monounsaturated and polyunsaturated) fats to optimize their cholesterol levels and promote heart health. The DGA specifically recommends limiting saturated intake to less than 10% of total calorie intake and keeping trans-fat intake as low as possible.

Foods high in saturated fat and trans-fat to limit include fatty and processed meats, fried foods, full-fat dairy products, butter and other solid cooking fats, baked goods and desserts, and foods containing hydrogenated oils. Try swapping these foods with sources of healthy fat, including heart healthy oils (olive, avocado, canola, etc.), avocado, nuts, seeds, eggs, and fatty fish.

Omega- 3 fatty acid is a specific type of polyunsaturated fat that many Americans fail to get enough of in their diet. Omega-3 is considered an “essential” fatty acid because our bodies cannot synthesize it and, therefore, we must get it from our diet.

Coincidently, some of Rebel’s favorite healthy fat sources are chocked full of omega-3 fatty acids, including :

  • Fatty fish such as Atlantic salmon, herring, tuna, sardines, and anchovies. In fact, fatty fish are your best and highest sources of essential fatty acids available. As a result, the American Heart Association recommends that you consume 2-3 servings per week. Just be sure limit your intake of fish high in mercury, including mackerel, swordfish, tilefish, and shark. Children and pregnant women should avoid high mercury fish completely.
  • Nuts and seeds such as walnuts, chia seeds, flaxseeds, almonds, and hemp seeds.
  • Eggs, especially the yolks. Chickens fed a high omega-3 diet produce eggs with the highest content. According to the American Heart Association, consuming 1 egg per day, or up to 7 eggs per week, as a part of a healthy diet is not shown to raise blood cholesterol levels.
  • Grass-fed beef.
  • Canola and soybean oil.

As you can see, the food sources that contain omega-3 fatty acids are more limited than those that contain fiber. While it is best to get omega-3 from our diet, you may benefit from fish oil supplementation if you struggle to incorporate the food sources above or have a history of heart disease. Similarly, indivdciuals who avoid eggs and fish in their diets may benefit from algae oil supplementation to ensure adequate intake of DHA, a specific type of omega-3 fatty acid that is found sparsely in plant-based foods.

Of course, you should always talk to your doctor before starting any new supplement. Omega-3 supplements may be contraindicated if you are taking certain drugs, including blood thinners and some NSAIDs.

Also, be aware that, unlike medications, supplements can be sold on the market without vigorous testing to ensure that they are safe, effective, and actually contain the ingredients they claim. Ask you healthcare provider for their brand recommendations or look for brands that have been tested by verified third parties, such as ConsumerLab.com or U.S. Pharmacopeia Convention.

If you’re interested in adding more fats to your diet, you can start by snacking on nuts, eating more fatty fish, and cooking with canola or olive oil. Although healthy fat has many nutritional benefits, keep in mind that it is calorically dense, so it is important to practice portion control to prevent weight gain (we will touch on this in a bit).

Lean Protein

Similar to fiber and healthy fats,  protein also helps to slow digestion and stabilize blood sugars, keeping you fuller longer and aiding in weight loss. You probably know that protein is necessary for building and repairing muscle after a workout. In addition to making up muscle cells, protein is also a key constituent of every other cell in your body, including bone, cartilage, skin, and blood cells. Adequate protein is also essential for a healthy immune system.

As mentioned previously, many of Rebels go-to high fiber foods and healthy fats are also great sources of protein, including beans, fatty fish, nuts, seeds, and eggs. In addition to these options, it is good idea to incorporate lean proteins. As suggested by their name, lean proteins are low in calories and fat, including cholesterol-raising saturated fat, while still being packed with beneficial nutrients. The combination of being low in calories yet filling makes them perfect for weight loss!

Examples of lean proteins include lean cuts of meat (skinless chicken and turkey breast, pork tenderloin, extra lean ground beef, etc.), lean cuts of fish (cod, haddock, tuna, etc.), shellfish, tofu and other soy products, and non-fat and low-fat dairy. In addition to being high in fiber, beans are also considered a lean protein. If you are dairy free, unsweetened soy and pea milk products fortified with calcium and vitamin D are the best high-protein alternatives to milk.

MyPlate 

Now that we have touched on the sources and benefits of fiber, healthy fats, and protein, lets discuss how to tie all of these nutrients together into a well-balanced meal. The USDA’s MyPlate shows you how you can divide up your plate to incorporate all of the food groups.

MyPlate recommends that you aim to make 1/4 of your plate protein (lean protein or high protein, healthy fats), 1/4 of your plate grains and/or starchy vegetables (with at least half of your grains being whole grains), and 1/2 of your plate fruits and non-starchy vegetables.

MyPlate also distinguishes non-fat and low-fat diary from other lean proteins and suggests incorporating one serving, such as an 8- ounce glass of milk, at each meal. However, as long as you get 3 servings of dairy or high-protein non-dairy alternatives throughout the day, it may not be necessary to incorporate it at each meal.

Finally, this model encourages the use of healthy oils during the cooking process and the use of additional healthy fats, such as avocado, olives, or a sprinkle of nuts, as a garnish.

Healthy Snacks

In addition to incorporating healthy fats, fiber, and protein at meals, Rebel also makes an effort to incorporate them into her snacks.

Here are a few of her favorite healthy snacks:

  • She eats avocados in the form of guacamole, which is full of healthy fats, with carrot and cucumber chips.
  • She incorporates raw almond butter with celery and carrots.
  • She eats hummus with vegetable chips rather than potato or tortilla chips.
  • She eats healthy nuts such as almonds and brazil nuts regularly.

The snacks above are simple, nutritious, and filling, making them a great addition to your snack routine! You might also choose to incorporate lean protein, such as string cheese, low-fat yogurt, or light, canned tuna, to hold you over between meals. Adding fruits and whole grains, such as air-popped popcorn or whole grain crackers, to snacks is another easy way to sneak in extra fiber during the day.

I typically recommend that individuals incorporate 1-2 servings of fruits or vegetables, 0-1 servings of whole grains, and 1-2 servings lean protein and/or healthy fat to make a well-balanced snack (serving sizes are discussed more in the next section). Of course, this is just a general recommendation. Always listen to your body to determine when you are hungry and full, as well as how much food is appropriate for you.

Portion Control

Many individuals successfully lose weight by modeling their plate after the MyPlate method, as it naturally encourages portion control by emphasizing filling, nutrient- dense foods, including lots of fruits and veggies. Of course, it is also beneficial to have a solid understanding of serving sizes to prevent overeating. Even healthy foods can lead to weight gain when consumed in excess of your caloric needs. 

Here is what a single serving from each food group looks like:

  • Fruits (each is equal to a 1/2 cup serving):1/2 cup fresh, cooked, frozen, or canned (drained) fruit; 1 small piece fresh fruit; 1/4 cup dried fruit; 1, 100% fruit leather; 1/2 cup 100% fruit juice
  • Starchy & Non-Starchy Vegetables (each of these is equal to a 1/2 cup serving): 1/2 cup fresh, cooked, frozen, or canned (drained) starchy or non-starchy veggies; 1 cup leafy greens; 1/2 cup 100% vegetable juice; 1/2 medium potato
  • Grains (each is equal to a 1 oz serving) : 1 regular slice bread; 1/2 English muffin, bun, or bagel (or 1 mini bagel); 1 small, muffin; 1, 6-8 in tortilla; 1/2 pita (or 1 pita pocket); 1 oz crackers; 3/4-1 cup breakfast cereal; 1/2 cup cooked rice, pasta, or cereal; 1/4 cup granola; 2 rice cakes; 3 cups popcorn
  • Protein (each is equal to a 1 oz serving): 1 oz cooked or canned (drained) meat, fish, or seafood; 1 large egg; 2 oz (1/4 cup) tofu or 1 oz tempeh; 1/4 cup cooked, canned (drained), or roasted beans or peas; 2 Tbsp Hummus; 0.5 oz (2 Tbsp) nuts or seeds;  1 Tbsp nut or seed butter
  • Dairy (each is equal to a 1 cup serving): 1 cup milk (or soy or pea milk fortified with vitamin D and calcium); 3/4-1 cup (6-8 oz) yogurt; 1/2 cup cottage cheese; 1.5 oz cheese (1/4 cup shredded/crumbled, 1 slice, 1 string cheese, or 3 dice- sized chunks)
  • Fats (measured in teaspoons of “oil”): 1/4 medium avocado (1.5 tsp); 4 large olives (0.5 tsp); 1 tsp oil (1 tsp); 1 Tbsp salad dressing (2-2.5 tsp); 1 oz nuts or seeds (3 tsp); 1 Tbsp nut butter (2 tsp)

According to the USDA, the average women needs roughly 1.5-2 cups of fruit, 2-2.5 cups vegetables, 5-6 ounces grains, 5-5.5 ounces protein, 3 cups dairy, and 5-6 teaspoons of “oil” per day. In comparison, the average man needs roughly 2 cups of fruit, 2.5-3 cups vegetables, 6-8 ounces grains, 5.5-6.5 ounces protein, 3 cups dairy, and 6-7 teaspoons of “oil” per day to meet their energy needs.

Keep in mind that the “average” man or woman is defined as an individual who gets less than 30 minutes of moderate intensity physical activity per day. You may need a little more or a little less than these guidelines suggest depending on your age, weight, height, body composition, activity level, and weight loss goals.

Measuring cups/spoons and foods scales are beneficial tools for gaining visual familiarity with serving sizes. Your hand is also a useful and portable reference. A small handful, your thumb, and your palm (length and width) are equivalent to roughly 1/4 cup, 1 tablespoon or 1 ounce cheese, and 3 ounces of protein, respectively. Purchasing smaller plates, bowls, and cups is another way to keep your portions in check and trick you brain into thinking you are eating more than you really are.

Although research is still in the early stages, many studies suggests that mindful eating may also be an effective method for preventing overeating and promoting weight loss. For more information about mindful eating, including what it is and application techniques, check out this article published by Harvard Medical School.

Staying Hydrated 

In addition to food, our beverage choices can also either help or hinder our weight loss efforts. While dehydration may be misinterpreted as hunger and lead to overeating, hydrating with the certain beverages may also do more harm that good. While Rebel hasn’t disclosed her beverages of choice, I can give you recommendations from a dietitian’s perspective.

In general, I recommend that individuals eat vs drink the majority of their calories, as liquids aren’t nearly as filling as solid foods and it is easy to drink a large amount of calories in a very short period of time. Most caloric beverages, such as sweetened tea or coffee drinks, lemonade, soda, and fruit cocktail, are also high in added sugar while offering little nutritional benefit. Even seemingly healthy beverages, such as smoothies, may contain well over the recommended daily limit for women of 6 teaspoons of added sugar.

While the natural sugars found in whole fruit are typically not a concern, it is possible to over-due it when consuming concentrated beverages, such as smoothies or 100% fruit juices. Additionally, while 100% fruit juice contains all the antioxidants, vitamins, and minerals found in whole fruits, it contains little or no fiber, making it less filling than whole fruit and more likely to raise your blood sugar.

The best way to meet your hydration needs while keeping your caloric intake and blood sugar in check is to emphasize non-caloric beverages. Water, including sparkling and infused varieties, is your best option. Unsweetened tea and coffee are also healthy picks as long as you limit caffeine consumption to no more than 400 mg per day. When consumed in moderation, diet beverages sweetened with non-caloric sweeteners are also considered safe by the FDA.

One caloric beverage that I do promote is milk. Consuming up to 3 dairy servings per day is a great way to meet your protein, calcium, and vitamin D needs. As stated previously, unsweetened soy and pea milk fortified with calcium and vitamin D are the best high-protein alternatives to milk.

Fun Exercises to Shed Pounds

As we’ve discussed, Rebel aims to exercise for a minimum of 4 days every week to help her stay on track with her weight loss. While a healthy diet is absolutely imperative to long-term weight loss success, research shows that supplementing regular exercise might help you reach your goals a little faster and is especially important for weight maintenance.

As we lose weight, our metabolism slows, meaning we either have to eat fewer calories or burn more calories through physical activity (PA) to continue to lose weight. Because drastically reducing your calorie intake will only intensify cravings and cause your energy levels to crash, it is not very sustainable. Therefore, making more moderate decreases in our calorie intake (by using the portion control methods discussed above) AND increasing PA is a much better alternative.

In addition to increasing your calorie burn, exercise offers many additional benefits. Both cardio and strength training are associated with improved mood, energy levels, and sleep quality, as well as a reduced risk of a high blood pressure, heart disease, and type 2 diabetes. Strength training in particular is also important for building muscle and preventing age-related muscle loss, building and maintaining healthy bones, improving balance and preventing falls, and reducing symptoms of chronic arthritis and back pain.

The Physical Activity Guidelines for Americans (PAGA), published by the US Department of Health and Human Services, recommends adults complete a minimum of 150 minutes (30 minutes, 5x/week) of moderate-intensity or 75 minutes (25 minutes, 3x/week) of high-intensity aerobic exercise per week to achieve “substantial health benefits”. The PAGA also emphasizes the importance of incorporating moderate to high-intensity strength training that targets all major muscle groups at least 2 times per week.

At first, Rebel incorporated a lot of strenuous activities, such as hiking, into her routine. You don’t need to go so far, especially if you are currently sedentary or have a limited range of motion.  In these cases, it is usually best to start small by walking or doing other low-impact exercises just a few days a week for short durations of time. This helps prevent injury and burn-out. Then, after you have achieved consistency, you can slowly increase the duration and intensity. Of course, you should always get your doctors approval before starting or altering your exercise regimen.

Rebel personally tries to incorporate 10 minutes of high-intensity exercise into every workout. Mixing moderate or high intensity exercise with low-intensity exercise is a great way to get your heartrate up and increase your calorie burn, while still allowing adequate time for recovery. Try doing 10 minutes of high-intensity exercise, such as running or jogging, sandwiched between a 10 minute brisk- walking warm-up and cool-down. You could also try high- intensity interval training (HIIT), which involves alternating between very short bursts of high-intensity exercise and lower-intensity exercise or rest periods.

You may also find that breaking up your workouts into smaller, more manageable increments is easier than completing one longer workout. For example, if 30 minutes every day sounds intimidating to you right now, you could break up the time into 2, 15-minute increments. This is a short enough time that you could take a walk on your break at work! This technique may be especially beneficial if you struggle with a busy schedule.

Here are some additional steps for accomplishing your exercise goals :

Step 1: Begin by identifying the types of exercise you like to do. Remember, exercise should be enjoyable, not a punishment. If you hate running, try something else! Dancing, kayaking, walking, and even swimming are all excellent ways to get your cardio in. You don’t have to limit yourself to one type of cardio either. Cross-training and incorporating a mixture of higher and lower-intensity exercises is a great way to combat boredom, stimulate different muscle groups, and prevent injuries.

You will also want to select at least one form of strength training to incorporate. If lifting free-weights or barbells sounds intimidating to you, you can always take an instructor-led class or do bodyweight exercises, such as pushups, pullups, dips, squats, and lunges. CrossFit has become widely popular over the past few years and is also an excellent way to incorporate both cardio and strength exercise into your routine.

Step 2: Create a calendar and record which days you’ll do what exercise and for how long. You’ll be surprised how much it helps to have a plan and an allotted exercise time! If you struggle to make your workouts a priority, it might also help to schedule workout dates with a friend or loved one who can keep you accountable.

Remember to be realistic when establishing your goals. Having over ambitious expectations will only cause you to doubt yourself or possibly throw in the towel completely.

Step 3: Stick to your schedule for at least one week and see how it goes for you. Make adjustments as necessary. For instance, if you find that  you struggle to fit in a 30 minute workout 5 days per week, you might try doing more intense sessions three days a week, or break up that 30 minutes into smaller increments throughout the day. Contrarily, if you are absolutely crushing your goals or your weight loss stalls, you might want to boost the intensity, duration, or quantity of your workouts.

It’s all about what works for you. You are much more likely to stick to a plan that is tailored to your unique lifestyle and fitness and motivation level.

Step 4: Continue with your exercise—don’t give up! Don’t let a bad day or week undo all of your hard work. Remember that consistency, no perfection, is key to achieving your goals. While holding yourself accountable is important, so is extending yourself a little grace now and then.

Following all of the tips above and you are still not seeing results? If you have the financial means, you might benefit from working with a personal trainer who can give you individualized advice for reaching your goals sooner! Rebel herself reports working with a personal trainer three days a week.

Physical Activity is More Than Just Exercise

While scheduling frequent exercise that gets your heartrate up is important, how you spend the rest of your day outside of your 30-60 minute workout is also important for you health and your waistline. In fact, the World Health Organization (WHO) has labeled physical inactivity (aka being sedentary) as a major contributor to chronic disease and the fourth leading risk factor of death worldwide! While scheduled exercise is a component of physical activity, it also includes all other body movement conducted throughout your day.

It is crucial to balance physical inactivity, such as sitting on your couch watching TV or at your desk at work, with bursts of movement throughout the day. Using the stairs vs the elevator, biking instead of driving to work, stretching during commercial breaks, investing in a standing desk, and parking in the back of the store parking lot are all simple ways you can sneak in extra movement, burn more calories, and improve your health outside of your planned workouts.

How to Achieve Lasting Results

“I don’t think I could ever go skinny,” Rebel’s been quoted as saying. “I just don’t think, physiologically, that is going to happen. I do eat healthily for a week, and then I go, ‘Nah, they have these beautiful ice cream sandwiches.’ I don’t think my emotional eating is ever going to change.”

Rebel’s comment brings up two very good points: 1) First, being “skinny” is not necessarily a realistic or healthy goal for everyone, and 2) it is possible to indulge every now and then and still succeed in weight loss and improve your health.

Weight Loss & Motivation

Did you know that it’s nearly impossible to determine someone’s health status by simply looking at them? In fact, there are plenty of skinny people who live off of fast food, are sedentary, and have one or more nutrition-related chronic diseases. On the contrary, there are many individuals who are overweight by BMI standards, yet follow a balanced diet, get regular exercise, and are metabolically healthy, meaning that their labs (blood sugar, cholesterol, etc.) and vitals (heart rate, blood pressure, etc.) are in normal range.

Weight loss is by no means the only benefit of healthy living, nor is it the best indicator of health or success. While weight loss can certainly be a motivator when it comes to living a healthy lifestyle, it should never be the central focus or it will be all too easy to become discouraged or give up if your weight loss unexpectantly stalls.

Rather than asking ourselves what the scale says this week, let’s ask ourselves what really matters. Did our cholesterol level improve our last doctors visit? Are we sleeping better and feeling more energetic? Do you feel less anxious or depressed? Do you get less winded walking up a flight of stairs? These are all important factors that can motivate us to keep going, even if the scale isn’t necessarily budging as quickly as we would like.

It is also important to embrace Rebel’s mindset and find peace with our body, no matter our size. We must trust that as long as we stay physically active, nourish our bodies with healthy foods on a regular basis, and treat ourselves in moderation, our weight will settle where it is meant to settle.

In addition to the amount of weight loss, it is also important to be realistic regarding the rate of weight loss. For the average person, a 1-2 pound weekly weight loss is ideal. Losing more than this amount is often not healthy or sustainable, meaning it usually leads to weight regain later on.

Moderation is Key

I train three days a week with a trainer. But I do like to eat, clearly. And I do eat dessert every day. If I cut that out, yes, I would lose weight.

While Rebel is correct in that overconsuming dessert, especially desserts high in added sugar and fat, may compromise weight loss, I would like to point out that cutting out dessert completely is more likely to hinder than help long-term weight loss.

While the majority of our intake should consist of nutrient dense foods, including healthy fats, lean proteins, and high-fiber foods, balance is also very important. Why? Restricting foods you have deemed “unhealthy” almost always leads to deprivation and killer cravings, followed by overeating, guilt, and shame. Maybe not right away, but eventually. Some diets even tell you to cut out entire food groups, placing you at high risk for nutrient deficiencies.

On the other hand, acknowledging that all foods (when eaten in moderation) can play a role in a healthy, balanced diet may increase your eating satisfaction and make you less prone to overeating. In other words, as long as you practice portion control, allowing yourself the occasional indulgence can actually help you reach your weight and health goals sooner! The fact that Rebel Wilson lost an estimated 30-40 pounds in 2016 while still eating dessert is a testament to this truth!

Addressing Emotional Eating

Rebel has admitted on multiple occasions that she struggles with emotional eating. I want to point out that everyone overeats from time to time and that it is typically not a big concern. However, if overeating has become a frequent habit that interferes with your life or your health, it is something that should be addressed.

For some individuals, practicing mindful eating may be effective at helping them determine the “why” behind their eating and distinguish between emotional hunger (e.g. eating out of boredom, stress, loneliness, etc.) and true, physiological hunger. Once you have determined the “why”, you can start to develop healthy coping mechanisms to prevent turning to food for comfort.

If you are having trouble tackling emotional eating on your own, know that you are definitely not alone. Your healthcare provider can help refer you to a dietitian, counselor, or other professional with expertise in this area. It is especially important to reach out for help if you think you may be struggling with an eating disorder or disordered eating. You can learn more about the diagnostic criteria and symptoms of different types of eating disorders here.

Conclusion

Experts estimate that Rebel Wilson weight loss has reached nearly 40 pounds since her weight loss journey began last year in 2016. In addition to losing weight, Rebel has also improved both her health and physical fitness level. The changes she made weren’t anything drastic—just simple diet and exercise changes that anyone can make. She’s a perfect example of how being diligent and making a few small changes in your everyday life can lead to big results overtime!

Rebel’s success is a result of incorporating more fiber, protein, and  healthy fats into her meals and snacks, as well as having confidence in herself and her body. Exercising numerous days per week has also played an important role in her journey. In addition to incorporating short, 10-minute bouts of high-intensity interval training into her workouts, Rebel has also been spotted walking, hiking, and doing other moderate and low- intensity cardio exercises to help maintain her weight loss. 

Adapting one or more of Rebel Wilson’s healthy habits is a great way to boost your own health and possibly lose weight too! Incorporating lean proteins into your diet, practicing portion control, emphasizing non-caloric beverages, increasing movement outside of your workouts, treating yourself in moderation, and focusing on the big picture, not just weight loss, are additional practices that can help you reach your goals sooner.

What’s next for Rebel? She’s currently working on Pitch Perfect 3, which hits theaters this December. She will also be staring in future films, including Isn’t It Romantic and Nasty Women. We look forward to seeing what this accomplished star will do in the coming years with her bold personality, as well as her beautiful, and now healthier, body. Congrats on the loss, Rebel!