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- How can you lose weight and shed those extra pounds? Discover our health program!
- Want to lose weight? Get a checkup first!
- How can you lose weight naturally without dieting?
- 10 Tips for long-term weight loss, with no diets!
- Tip 1: Try to cut down on sugar as much as you can
- Tip 2: Move as much as you can to avoid being sedentary
- Tip 3: Choose nutritious foods that are low in calories
- Tip 4: Avoid ultra-processed foods
- Tip 5: Only eat when you’re hungry
- Tip 6: Eat mindfully: choose a small plate
- Tip 7: Do HIIT and weightlifting to boost your metabolism and burn more calories
- Tip 8: Take up running
- Tip 9: Get enough sleep!
- Tip 10: Take the time out to relax
How can you lose weight and shed those extra pounds? Discover our health program!
If you want to lose weight it’s essential to understand how you can achieve your goal in a healthy and sustainable way. There’s no magic formula, but there are some useful and effective tips which you can follow.
First and foremost, it’s important to ask yourself a few simple questions to get off on the right foot: Why do I want to lose weight, am I really overweight? Why have I put on weight and what caused me to gain weight? What motivates me to achieve my weight loss goals? What are my obstacles? How can I lose these unwanted pounds? What method should I use?
Want to lose weight? Get a checkup first!
How can you lose weight naturally without dieting?
To lose weight, there’s no need to follow a restrictive diet. Trying to lose weight quickly can lead to rapid weight regain shortly afterwards.
On the contrary, take your time. Analyze the causes of your weight gain and learn to listen to your body and its sensations.
To restore your energy balance and achieve lasting, effective weight loss, it’s essential to know your calorie needs, adopt a healthy diet and maintain regular physical activity.
10 Tips for long-term weight loss, with no diets!
To lose weight effectively, we strongly advise you to reverse your energy balance in favor of expenditure, by engaging in physical activity while reducing your calorie intake by at least 10%.
Reducing your intake doesn’t mean cutting down on the amount of food you eat. You can even eat more, but eat better, for example by choosing foods with a high nutritional density and a low caloric density. To help you understand, here are our easy-to-follow tips for regaining your figure.
Tip 1: Try to cut down on sugar as much as you can
Avoid having too much sugar!
Today, science has made it possible to avoid the preconceived ideas we’ve heard for many years about the causes of obesity. Indeed, you’ve never heard the phrase “eating fat makes you fat”, and you can still read it everywhere. And yet, it’s hardly necessary to point out that countries like France, renowned for eating fatty foods, didn’t experience an obesity epidemic until the advent of low-fat products. Fat consumption has steadily fallen, while at the same time, cases of obesity have risen steadily.
But what happened? The more we have accused fat of making us fat, the more we have given pride of place to sugar. Let’s start by understanding the recipe for a “low-fat” product. Let’s take the example of a low-fat dairy dessert. To compensate for the lack of creaminess caused by the reduction in cream, manufacturers will add “sugar” such as cornstarch, lactose or fructose. We can also add to this list sweeteners suspected of being carcinogenic. In short, your “low-fat” product is “high-sugar”. What’s more, it will contain more dubious and processed ingredients.
There’s no longer any doubt that a sedentary lifestyle combined with a sugar-rich industrial diet is the leading cause of obesity in modern society. So if you want to lose weight, it’s important to consume sugar in very small quantities.
Tip 2: Move as much as you can to avoid being sedentary
Move your body, the more the better!
From the very beginning, mankind has been designed to walk, to fetch its food resources from nature, using various techniques such as hunting, gathering, then breeding and agriculture as we know them today. Abundant food and lack of activity are the primary causes of death in our contemporary societies. There’s no need to go back to prehistory to see this mutation, since it’s very recent and dates back to the Industrial Revolution. Our grandparents ate better and moved more.
Moving around burns calories, but that’s only one quantitative aspect of the far more numerous benefits for our health. Intensive exercise is not a requirement. Physical activity such as walking every day, taking the stairs rather than the elevator, or cycling rather than driving, are perfect for living happily and living to a ripe old age.
Tip 3: Choose nutritious foods that are low in calories
Thou shalt eat nourishing food!
But what does this claim mean? What are nutritional and caloric densities? An explanation is in order! A food provides us with energy (calories) but also with beneficial nutrients. It is this ratio between the benefits provided by the nutrients and the calories supplied that enables us to categorize foods into groups that we can call: full calories (of great interest to the body because of their high nutritional density) or empty calories (of little interest to the body because of their high caloric density but low or zero nutritional density).
Some examples of useless foods: (empty calories = low or zero nutritional density high caloric density): Sodas, bombs, sweetened breakfast cereals, potato chips, frozen pizzas..
Some examples of foods with high nutritional density and low calories : generally speaking, fruit and vegetables, meat, fish, etc
Highly processed foods are often high in calorie density and low in nutritional density, which brings us to the fourth tip.
Tip 4: Avoid ultra-processed foods
Thou shalt not buy processed foods!
You already know this, but as a general rule, food advertised on TV is often food to be avoided, just like food promising 0% sugar or 0% fat..
For your health and your figure, basic foods are your best allies. On a few evenings during the week, we all have little time for cooking. In this case, opt for high-quality, healthy products that are quick and easy to prepare. Remember to always have canned vegetables in your cupboards and eggs in your fridge. This way, you can cook yourself, for example, a fried egg accompanied by green beans, which is not only good for the budget but also for your health.
Tip 5: Only eat when you’re hungry
Listen to your body!
Learn to listen to your body’s signals. Eat only when you’re really hungry, and avoid eating to alleviate boredom or fill a void. It’s essential to distinguish between appetite, hunger and the need for hydration. If you do feel hungry, we recommend that you first drink a glass of water to see if this alleviates your desire to eat.
Tip 6: Eat mindfully: choose a small plate
Mindful eating is the answer
Do you enjoy watching TV, playing on your phone or listening to music while you eat? That’s how the act of eating can take a back seat.
Mindful eating encourages you to focus on sensations of satiety and enjoy every mouthful, naturally reducing the amount of food you eat.
On the other hand, by using a small plate, the limited space helps to create an illusion of greater quantity, which can induce similar satisfaction with less food. In addition, it encourages greater awareness of what we eat, promoting a more measured and attentive approach to eating.
In short, mindful eating from a small plate can transform the act of eating into a more rewarding experience, helping to establish healthy, sustainable eating habits.
Tip 7: Do HIIT and weightlifting to boost your metabolism and burn more calories
More pain, more gain!
For those who want to burn a lot of calories in a minimum amount of time, HIT (High Intensity Training) is an effective, non-restrictive way of building muscle mass throughout the body.
In fact, a well-muscled body will burn more calories even in a state of rest, thanks to a rise in basal metabolic rate and the afterburn phenomenon, which enables the body to continue consuming energy long after bodybuilding exercises have been completed.
The HIT was made famous on the other side of the Atlantic under the title “7-minute workout”, which was published in the New York Times.
Tip 8: Take up running
Jog your way to your goals!
Why not take up running? This sport is ideal for burning calories and building up your heart! The secret to getting off on the wrong foot is to take it gradually and gently, otherwise you run the risk of injury.
To progress, you can set yourself a target of 2 to 3 outings a week, the important thing being to have a rest day to allow your muscles to recover.
Tip 9: Get enough sleep!
Sleep better, live better!
Numerous studies have demonstrated a definite correlation between sleep deprivation, obesity and diabetes. It also appears that sleep-restricted subjects eat more fat and sugar. Several other factors could explain this link, notably the increase in cortisol linked to insomnia, which is thought to be involved in the increase in insulin resistance and adipose tissue.
Sleeping well also means respecting the natural sleep/wake alternation that synchronizes the biological clock, itself responsible for numerous hormonal reactions that play a role in regulating appetite.
Tip 10: Take the time out to relax
Relax and unwind!
Take regular breaks to relax and de-stress.
Stress is not systematically negative; it stimulates the body and mind, sometimes leading to high performance. However, living in a constant state of stress without ever taking a break to relax can be harmful. Under these conditions, stress can lead to hormonal imbalance and accelerated fat storage.
