Our tips for lose weight healthily
Losing weight is more than just a number on a scale. Find out now how to lose weight sustainably without depriving yourself and, above all, while having fun!
Here are practical tips to incorporate into your daily life:
01: Lose weight healthily or quickly?
You would like to lose 5 kg quickly, and if possible, from the first week! But is it realistic and above all is it good for your health? You probably know the answer. When you lose weight, the body changes and a drastic diet can lead to health problems. This is why we advise you to have your weight loss monitored by a doctor.
A healthy weight loss rate consists of losing up to 1 kg per week. Rather than following a super restrictive diet that is only effective in the very short term, it is about adopting healthy habits. And this lastingly! This is the guarantee of being able to stabilize your weight and avoid the yo-yo effect.
The basics of successful weight loss
02: Create a calorie deficit to lose weight
If you already play sports, you have the right to ask yourself: why am I not losing weight? It’s very simple: to reduce the proportion of fat mass and lose weight, you must create a calorie deficit or a negative energy balance. In other words, take in fewer calories than you burn.
Read Also: Weight Loss Diet +25 Tips For Slim Perfect Body
For example, people who exercise intensively tend to eat more. But calorie consumption during a sports session is often overestimated.
With the weight loss program, the calorie deficit you need is automatically calculated and your daily Points budget is adapted accordingly. To succeed in the long term and avoid physical disadvantages such as fatigue, the deficit must always be moderate.
03: Factors that influence weight loss and healthy weight
Even if two people start the same diet at the same time, it doesn’t mean they will lose weight at the same rate. Everyone loses weight differently. Here are some factors that can influence weight loss from the start:
- Age (healthy weight increases with age)
- Heredity
- Sex
- The initial weight
- The proportion of fat mass
- Muscle mass
- Physical activity practiced
Try not to compare yourself to others. Better to focus on yourself and your progress.
04: Prohibited foods and permitted foods for weight loss
A good program for losing weight and a program in which all foods are allowed and where there are no prohibitions. To eat healthily, you have to eat everything. The important thing is to pay attention to how often and in what quantity of foods we consume them.
The program uses the latest nutritional and behavioral research to help you develop healthy habits while still eating what you love.
You make the right decisions, that are personalized to your lifestyle and goals! And the best part: no food is forbidden! You can continue to eat what you like, without depriving yourself.
For even more flexibility, you will receive a list of ZeroPoint® foods that you will not need to write down or weigh.
05: Avoid the yo-yo effect
The famous yo-yo effect mainly occurs when you lose weight too quickly, for example, by following a restrictive diet. Most of the time, people first think about depriving themselves, rather than making a lasting change in the way they eat.
When you consume too few calories over the long term, your basal metabolism decreases. We then lose weight quickly, but in this case, the body often loses muscle mass and not fat mass and therefore uses less energy. This can be the case when you want to lose belly fat quickly. When we eat normally again, the basic metabolism has decreased and the caloric intake is greater than before, this counters the effects of sports or muscle strengthening.
This is why a moderate calorie deficit allows for sustainable and healthy weight loss.
06: A good mindset is important for losing weight
Studies 1,2 show that the more you become aware of your way of thinking and acting, the more you will be able to implement lasting changes. When it comes to weight loss, it therefore helps to think flexibly and realistically. This also means that you must be lenient and take care of yourself, in order to accept yourself as you are. One key word: have self-esteem!
This will make it easier for you to make healthy decisions, whether in terms of food or physical activity, but also to better overcome failures or plateaus.
Because let’s be honest: it’s going to happen. But it does not matter!
07: Sport and physical activity to lose weight
People who change their diet and move more can lose up to 20% more weight. It’s good news. Studies 3 also demonstrate that physical activity can increase self-esteem, improve mood and sleep quality.
Sport or physical activity therefore not only has a positive influence on weight, but also on well-being in general. Our motto: have fun!
08: Adopt a balanced, healthy and varied diet!
Changing your eating habits allows you to better control your weight. It is important to establish a balanced, healthy and diversified diet to break with old eating habits but without causing a sudden change. A diet rich in protein helps you lose weight while feeling full. Foods rich in fiber like whole grains, fruits and vegetables also prolong satiety and prevent cravings.
09: Note what you eat and pay attention to the calorie deficit!
Whether you use a digital tool like the WW app or just pen and paper, it’s helpful to write down everything you eat. According to a study, women lose approx. 4% more weight when they keep a meal diary.
10: Reduce stress as much as possible!
According to a study, individuals with high levels of cortisol (the stress hormone) tend to weigh more, have an increased waist circumference and BMI. Additionally, stress awakens the appetite for foods high in sugar and fat. 5 minutes of meditation a day, a yoga session can remedy this. You also need to set limits.
11: Get enough sleep!
If sleep seems a priori to have no link with weight loss, research shows that it nevertheless plays an essential role. One study showed that people following a low-calorie diet and sleeping only 5.5 hours per night lost less body fat than participants sleeping 8.5 hours per night.
Of course, everyone’s sleep needs are different, but the US National Sleep Foundation recommends between 7 and 9 hours of sleep per night for most adults.
12: Play sports & practice physical activity!
Physical activity plays an essential role in the sustainability of weight loss. Start by moving a little every day and limiting the time spent sitting. Then try to find an activity that you enjoy.
13: Pay attention to quantities!
Even if you eat quality food, you can eat too much. Listening to satiety signals and portion control are therefore very important.
In fact, the right portion size depends on the individual. It depends on what you want to eat, how much you want to eat, and what fits your Points budget. And of course, it also depends on your level of satisfaction after eating. To achieve your weight loss and wellness goals, it is important that you know the amounts that are right for you.
14: Eat less fat and less sugar
Often, drastic diets ban fatty substances and sugary products. We are not talking about eliminating everything but simply curbing consumption. The naturally lead you to make the right choice. Our nutrition advice will help you manage difficult times and make the right decisions about your diet.
15: Pay attention to what you eat between meals!
Eating between meals is not necessarily forbidden! What’s dangerous for weight management or weight loss is losing control of what you eat. And that’s what happens most often when we snack. We prefer to talk about snacks and above all we like to plan them. Because when you plan your snacks, you choose better and, above all, you prevent temptations.
To ensure your success, make sure you always have fruits, vegetables, and other healthy snacks on hand! Also, think about times when it would be useful for you to have a snack on hand, for example when you have a lot of work or travel a lot!
16: Hydrate yourself regularly:
Water does not help you lose weight directly, but it helps keep you in shape for a long time because it helps drain metabolic waste and toxins. The gives you tips on how much water to drink per day.
Opt for calorie-free and sugar-free drinks and avoid unnecessary calorie intake. If you don’t want to just drink water, you can also flavor it with fruit or drink cooled tea.
17: Don’t be too hard on yourself:
Instead of focusing on the things that weigh down your day, focus on the positive. Don’t be too hard on yourself and try to be compassionate. Losing weight will then seem less difficult, and your chances of success will improve.
18: tips for lose weight quickly and sustainably
To lose weight, you don’t need a miracle diet. “It is important to see the adventure of weight loss as a real transition towards a healthy lifestyle, rather than a diet that comes with its prohibitions,” says nutrition doctor Isabelle Huot.
This is also a point that she emphasizes in Kilo Solution 2, her new book, in which we find 8 weeks of menus at 1500 and 1800 calories and professional advice.
A successful weight-loss process therefore lies largely in mental strength and motivation, she says. “It is essential to bring out the positive sides of this life project. The pleasure of cooking and recreating healthy and colorful dishes for example, the newfound energy and lightness, the feeling of being proud of oneself, the confidence that comes with an appearance that more resembles us, surpassing oneself, the effects beneficial for long-term health—these are the points on which we must emphasize. »
19: NO MIRACLE
Changing your eating habits doesn’t happen overnight. The specialist emphasizes the importance of giving yourself time to achieve your goals. “The extra pounds don’t appear overnight, but gradually and over a long period,” she says. It will be the same for our weight loss. »
To stay on track, she advises surrounding ourselves with friends and family members who believe in us and even professionals (nutritionists, kinesiologists, trainers, psychologists, etc.) who will help us exercise the necessary patience. to realize our project.
One of the many myths associated with the process of reducing waist size, according to her,? “The thought— which has been very popular in recent years—that we must completely remove certain food groups or types to lose weight. »
A mistake for the doctor, who will never emphasize enough the importance of adopting a varied diet. “There is also this preconceived idea that simply moving more will cause weight loss, whereas physical activity (and I am talking here about 4 to 5 sessions per week) must be combined with a healthy diet to generate weight loss. »
20: KEEP lose weight MOTIVATION
As for reaching the famous plateau, represents one of the turning points on the road leading to weight loss. “This is THE moment when motivation must be at its peak and when we must not give up just because the results are temporarily absent,” she says.
In the same way, she explains that we must at all costs banish from our thoughts the idea that a small deviation (a few cookies, chips, a slice of pizza, etc.) means that the entirety of our efforts are ruined or even worse, that everything has to be started again.
Do you want to lose weight, but don’t know where to start?
These tested and approved tips will help you take control of your waistline.
21: SET A REALISTIC GOAL
Start by setting small goals, such as losing 2.2 kg (5 lbs). Then, once that goal is achieved, set a new goal, and so on. Losing 22.5 or 45 kg (50 or 100 lbs) can seem like a mountain, so it’s best to take it in stages.
22: CALCULATE YOUR ENERGY NEEDS
Weight loss is based on an energy deficit. You need to create a daily energy deficit of 500 calories to lose 1 pound per week. It’s simple, you just need to calculate your needs (which vary depending on your sex, age, height, and weight) and reduce your energy intake to trigger weight loss.
SEE THE BOX BELOW TO DO THE CALCULATION.
| Physical activity level (PAL)* | Activity coefficient (CA) for women | Activity coefficient (AC) for men |
| Sedentary | 1.00 | 1.00 |
| Weakly active | 1.14 | 1.12 |
| Active | 1.27 | 1.27 |
| Very active | 1.45 | 1.54 |
*To determine your daily physical activity level (PAL):
- Sedentary = activities of daily living, including up to 30 minutes of slow walking (5 km/h), for example, walking the dog or walking to the car or bus stop.
- Low activity = 30 to 60 minutes of moderate-intensity activities, such as brisk walking (5 to 7 km/h) or more than 60 minutes of light-intensity activities.
- Active = approximately 60 minutes of moderate-intensity activities, such as brisk walking (5 to 7 km/h) or more than 30 to 60 minutes of vigorous-intensity activities.
- Very active = approximately 60 minutes of moderate-intensity activity, plus 60 minutes of vigorous-intensity activity or at least 180 minutes of moderate-intensity activity.
CALCULATION FOR WOMEN
Total daily energy expenditure = [in kg and m] A = 387 – (7.31 x age [years]) + B= CAx(10.9 x weight [kg]) + C = (660.7 x height [m]) = total calories that must be consumed per day to maintain weight. We induce weight loss by subtracting 500 calories.
CALCULATION FOR MEN
Total daily energy expenditure = [enkgetm] A = 864 – (9.72 x age [years]) + B= CAx (14.2 x weight [kg]) + C = (503 x height [m]) = total calories It is necessary to consume it daily to maintain weight. We induce weight loss by subtracting 500 calories.
23: EAT ENOUGH for lose weight
It is important to eat enough so that you have enough energy to carry out your daily activities. A menu that is too low in calories will cause fatigue and harm your motivation, which is so important in the weight loss process. It’s better to eat more, even if it means you’ll lose weight a little slower. in the long run, the loss will be more significant, because you will stay the course longer.
24: EAT PROTEIN for lose weight quickly
It is important to eat enough protein at each meal, as it contributes to satiety. We make sure to have at least 15 g of protein per meal.
AMONG THE GOOD SOURCES OF PROTEIN
- Meats
- Poultry
- Pisces
- Legumes
- Eggs
- Greek yogurt
- Tofu
- Milk, soy drinks
25: EAT VEGETABLES for lose weight
Garnish half of your plate with vegetables, lunch, and dinner. Vegetables have excellent nutritional value and are low in calories. You can consume it as much as you want.
Little tips for eating more vegetables:
- we get into the habit of garnishing half of our plates with vegetables
- we always keep fresh vegetables in the fridge and frozen vegetables in the freezer
- If you’re short on time, turn to already-cut vegetables.
- we cook more to have leftovers to freeze, which can be used quickly
26: EAT 2 TO 4 FRUITS PER DAY
Fruits have a low energy density (they contain few calories compared to their volume). Even though they contain sugar, they should not be dismissed. These are foods that are rich in vitamins and also provide valuable fiber. That said, we don’t eat 12 fruits a day. Two to four is perfect.
27: CUT THE SUGAR for lose weight
It’s no secret, you know, that excess sugar causes weight gain. But it is not easy to get rid of it. Therefore, it is best to gradually reduce your consumption. You can, for example:
- mix your fruit yogurt with plain yogurt
- dilute your juice (or replace it with fresh fruit)
- omit sugar from your tea or coffee
- Also, do not replace sugar with substitutes (aspartame, sucralose, stevia) since they maintain the taste of sugar.
28: FAVORITE APPETITE SUPPRESSANT FOODS
Make satisfying foods your allies. So always have at hand:
- Raw vegetables
- Low-fat Greek yogurt
- Cottage cheese
- Hard-boiled eggs
- chia or flax seeds to add to your yogurts, compotes, and cereals.
29: DETERMINE YOUR PORTIONS IN ADVANCE
Understand that the effect of satiety is felt approximately 15 to 20 minutes after eating. So determine your portions in advance and stick to that portion.
30: EAT SLOWLY for lose weight quickly
Don’t eat your food, enjoy it! Gobbling food makes digestion difficult (and causes bloating); In addition, you are more likely to eat beyond your actual hunger. If you eat your meal too quickly, it may be because you are too hungry (did you eat enough at other meals or had a snack?) or because you are “eating your emotions.” Whatever the situation, slow down. Eating a meal should take at least 20 to 30 minutes.
31: COMPENSATE FOR YOUR ABUSE
If you have a hearty lunch, opt for a very light dinner. Or vice versa. It’s the daily calorie total that counts.
32: BEWARE OF THE TABLES D’HÔTE
In restaurants, avoid tables d’hôte. Opt for a vegetable starter and a main course, or two starters if you’re not very hungry, but want to taste more than one dish. Finish with a good cappuccino and you will leave light and full of energy.
33: SHARE YOUR DESSERT-lose weight quickly
If you want a dessert, for example in a restaurant, why not share it with two people? This is a great way to save calories while enjoying your favorite sweet treat.
34: SPOIL YOURSELF INTELLIGENTLY
There are no forbidden foods. You can have occasional treats.
However, a few treats stand out from the rest:
- dark chocolate
- homemade cookies
- kale, dried apple, or pita chips
- the popcorn
- rice chips
- nuts.
35: HAVE SNACKS for lose weight quickly
Eating two snacks a day helps spread out your calorie intake and counters mealtime cravings.
36: DON’T EAT IN THE EVENING
This is often the most problematic time of the day. After dinner, most of the foods you eat are unnecessary. Are you really hungry? Probably not.
One tip: brush your teeth carefully after the meal, you will be much less tempted to snack afterward.
37: DRINK MORE WATER
Water is THE drink of choice. Since thirst and hunger signals are similar, drinking a glass of water (ideally before each meal) often helps prevent overeating. It is recommended to drink 2 liters of fluid per day or 1 ml of water per calorie consumed. Water, tea, herbal teas, and even coffee contribute to hydration. avoid sugary drinks and fruit juices.
38: LIMIT YOUR ALCOHOL CONSUMPTION
Alcohol provides calories and can slow down weight loss. In addition, having an aperitif can stimulate the appetite. That said, having a drink is one of many people’s little pleasures. You can have an alcoholic drink of your choice a few evenings a week. Wine, especially red, remains the best option. Remember that an ideal portion is 150 ml (5 ounces).
39: MANAGE YOUR EMOTIONS DIFFERENTLY
It’s easy to fall into food following an emotion (anxiety, anguish, loneliness, craving). Instead, find an activity that will better respond to this emotion (going for a walk, taking a bath, writing a journal, for example).
40: GET MOVING
Physical activity is important in a weight loss program, we make sure to stay motivated by using these few tips:
- we train and move with friends to motivate each other
- we talk with people who have reached and maintained their healthy weight for a while and who become sources of motivation
- we sign up for group activities or classes.
41: BE CREATIVE TO MOVE MORE
Any opportunity is good to move: we talk or check our phone while standing, we swap escalators for stairs, we play with the children, we park the car further away so that we can walk more…
42: DO WEIGHT TRAINING
Bodybuilding isn’t just for men. Good muscle mass helps activate our basic metabolism and, therefore,, burn calories.
A good way to start is to equip yourself with some tools to practice at home. Weights, elastic tubes, or even an exercise ball, for example.
43: BE POSITIVE
The word diet should not be part of your vocabulary. This is not a temporary method, it is your new way of life. Don’t tell yourself “I’m on a diet”, but rather “I’ve decided to take charge of my health and eat better”. It’s a much more positive message!
44: MAKE MEALS ENJOYABLE
The restrictive approach does not produce lasting results. Nutritionists are increasingly working with intuitive eating. Give meals an important place in your life. For example, take the time to sit down (don’t eat standing at the kitchen counter!) and savor each bite, appreciating the aromas, flavors, and texture. Take advantage of this special moment by listening to your physical and psychological sensations.
45: AIM FOR BALANCE
Keep in mind that some days will be more difficult than others. How many people give up after a bad day and tell themselves that they will resume their weight loss process the following Monday? We need to stop automatic “all or nothing” thoughts. One inadequate meal or one bad day doesn’t affect the whole week. We must stay the course and, above all, take the opportunity to question the reasons which explain, for example, a dietary slippage.
You start the diet for some time and still do not see results. Does your method something is not right?
The same point about common mistakes made diet weight loss successful. Try to make reasonable adjustments!
46: Not Measured Calories Tolerated
It seems a bit classic but if you want to diet, this is still the most effective way. If you do not count calories, you will not have any concept of all the energy you need to consume in a day. Keep a food journal and count calories to know exactly where you are at any rate.
Actually, no need to cut anything out of your diet to lose weight – you just need to be aware of your calorie intake and calorie consumption. Eat more fruits, vegetables, and lean protein. Specifically to maintain your diet long term, take the amount of calories—for example, 200 calories for your favorite dishes, such as ice cream or chocolate.
47: Running With an Empty Stomach Will Burn More Fat
Did you know that your blood sugar and carbohydrate levels were low after a night of fasting? So exercising with an empty stomach is still like trying to run the car without gasoline.
You need carbohydrates in your body to start the “engine” and keep it strong enough to burn more calories. To supplement carbohydrates, you can drink a glass of fruit juice, yogurt, or dried fruit. It will help you reduce hunger before exercise and curb overeating.
Faster Is Better
If you are a bunny “addicted” to a treadmill, you should pay attention to her overtraining. Unacceptably long runs with high speed on the lactate threshold—a medium intensity at which the body begins producing lactic acid—may have adverse effects on the body. You should practice regularly with moderate intensity and distribution instead of trying to run as fast as you can.
