Effective and lasting weight loss begins with understanding that miracle diets do not exist. We will have to rebalance our lifestyle in an intelligent and progressive way by combining a balanced diet with high nutritional value with regular physical activity that gives us pleasure. But be careful not to forget our psychological well-being, closely linked to managing our weight.
Here we give you all our advice for effective and healthy weight loss.
Can we trust its weight?
Weight is a numerical concept which remains very subjective . Far from being a good indicator of health, this number indicated on the scale can even become an obsession for some people...
We must not forget that weight is made up of a set of elements that vary from one individual to another: bones, water, organs, muscles, fat mass, etc.
Fat mass and muscle mass must obviously be differentiated because it is now well established that muscle is denser and less bulky than fat . It therefore takes up half as much space as fat. Thus, at equal weight, the distribution between fat mass and muscle mass outlines the silhouette in a very different way.
The same goes for the BMI , the Body Mass Index. If calculating this indicator - weight / height² - is of some interest in providing an overview of a person's build and quickly assessing the health risks linked to weight, this method does not take into account the distribution of fat in the body in relation to muscle mass.
More than just a number to keep in mind, what matters most is our body composition ! So don't judge your progress based solely on what the scale shows and focus on your personal feelings .
If you have integrated a sport that you enjoy into your routine and your weight is stagnating, your fat mass may gradually be replaced by muscle. Measurements such as waist or hip circumference can be good indicators to follow this progression.
What is healthy weight loss?
It begins with the idea that miracle diets do not exist ... Indeed, today there are a large number of diets that claim incredibly rapid weight loss. These methods, which are very restrictive (too low calorie intake, complete exclusion of certain foods, etc.), most often lead to a loss of eating control - hyperphagia - and an almost immediate regain of the lost pounds .
For lasting weight loss , do not change your lifestyle habits completely, but go about it gradually , step by step, to ensure you maintain these changes over time. Indeed, to lose weight effectively, do it intelligently and gradually by combining a balanced diet , regular physical activity and psychological well-being .
Opt for a diet with high nutritional value
Many diets consist of demonizing certain nutrients by completely excluding them from the diet, particularly fat (Scarsdale diet) and sugar (low carb diet). It is a mistake to exclude these nutrients under the pretext that they make us gain weight because carbohydrates and lipids are among the nutrients essential for the proper functioning of the body. Depriving yourself of it inevitably leads to a nutritional imbalance and an almost systematic weight gain.
Generally speaking, to lose weight sustainably, integrate all the essential nutrients into your daily life by opting for a diet with high nutritional value .
- Complex carbohydrates with a low glycemic index : starchy foods such as quinoa, whole grains, whole wheat, wholemeal bread, etc. which, in addition to causing a feeling of satiety more quickly than simple carbohydrates, help maintain stable energy and limit its storage in the form of fat.
- Proteins of varied origins : lean meat such as poultry, fish, tofu, legumes, etc. rich in essential amino acids, the consumption of proteins of animal and plant origin helps repair tissues, maintain muscle mass and boost metabolism .
- Essential fatty acids (omega): nuts, almonds, hazelnuts, etc. all these oilseeds rich in good fats are digested slowly, promote the feeling of satiety and avoid snacking.
- All the fruits you want to eat : apples, pears, bananas, pineapples, plums, etc. easy to digest, fruits are rich in vitamins and minerals and contain a lot of soluble fiber, thus facilitating intestinal transit.
- All the vegetables you want, especially green leafy vegetables : spinach, broccoli, kale, etc. These vegetables provide volume on the plate, many antioxidants but above all fiber which eliminates some of the toxins.
Obviously, avoid ultra-processed foods (prepared meals, breakfast cereals, aperitif cakes, pastries, etc.) because they represent a significant source of saturated fats, sugars and salt. Also avoid snacking between meals by compulsively giving in to cravings. These cravings are not related to hunger and often end with a feeling of guilt when the packet of cake is finished. However, if you are hungry, it is not a question of depriving yourself. You can opt for a snack based on fresh fruits, oilseeds, dried fruits, etc. where you will take the time to eat and listen to your satiety.
To finish on diet, remember to drink water throughout the day, 1.5 to 2 liters per day. Sufficient hydration helps drain the body and therefore eliminate toxins, fight against the phenomenon of water retention and can have an appetite suppressant effect.
Choose a sporting activity that does us good
Diet is far from being the only lever for losing weight. To lose weight, you must create a negative balance, that is to say, burn more energy than calories ingested .
Thus, physical activity is an accelerator of weight loss .
Indeed, it is a good way to activate your metabolism, that is to say, to burn fat, while gaining muscle mass. After an average of 30 minutes of exercise , the sugar reserves stored in the liver and muscles are depleted, and the body begins to burn fat.
To lose those little pounds that bother you in a lasting way, find an activity adapted to your personal and professional constraints, your physical condition and above all that you enjoy (dancing, running, yoga, boxing, etc.)! If it is a return to sport, we recommend starting with 2 sessions of at least one hour per week. If you already have a sports routine, you can increase the duration of your sessions or increase the number of sessions per week while keeping rest days to avoid injuries.
Small bonus: practicing sport is also a source of satisfaction which develops self-confidence and which leads to the diffusion of endorphins (well-being hormones) thus making it possible to regulate stress and sleep, both of which are involved in taking weight.
Reconnect with the pleasure of eating
Because weight gain is closely correlated with the mind, it is important to take time to listen to yourself , especially at meal times.
Indeed, by denying our hunger and satiety, we no longer perceive it and the relationship with food becomes dangerous. The fact of constantly thinking about eating less is first of all thinking about eating... This invasion of thought by food is accompanied by a stubborn resistance so as not to succumb to temptation . Unfortunately we end up breaking down and losing control . These losses of control are often associated with a feeling of guilt and shame. It is therefore essential to let yourself be guided by your feelings of hunger and satiety because constantly depriving yourself leads to perpetual anxiety about what you eat.
But we know that eating enough requires a lot of attention and effort , especially when you are used to depriving yourself on a daily basis. It takes on average 20 minutes for our stomach to signal to our brain that it is no longer hungry. Taking the time to eat is therefore essential to feeling satiety.
Make meals a social activity with family or friends , which will allow you to indulge yourself while eating your fill , and not in large quantities. Put away your cell phone, turn off the television, and take the time to appreciate food with all your senses (colors, flavors, texture, aromas, etc.).
A great way to reconnect with your hunger and your tastes.
Once you get into the habit, you end up not counting calories one by one and you eat with much less frustration.
A little help to lose weight effectively?
As we told you, there is no secret, the keys to losing weight effectively and sustainably are diet, physical exercise, stress management and sleep .
But if you're looking for a little natural aid to help you lose weight , we strongly advise you to test the Weight Loss Complex . It is a natural and vegan food supplement , in the form of capsules, composed of a set of vitamins, minerals and plants with a 3-in-1 action on weight loss , scientifically proven . This treatment goes at the same time:
- limit the accumulation of fats and sugars in the body thanks to mango seed extract and chromium ,
- accelerate energy expenditure ,
- and limit cravings thanks to nopal .
A product that is as effective as it is pleasant to consume on a daily basis!
We advise you to follow the treatment for a minimum of 3 months to observe maximized results in weight loss.