You want to lose weight and don’t know how to do it? To lose weight in the long term, it is better to make a few dietary adjustments and some exercises rather than depriving yourself unnecessarily.
You can succeed in losing a few pounds on two conditions: change your eating habits and increase your physical activity. If you don’t exercise today, it doesn’t necessarily mean doing sports, but a daily walk or a little swimming each week can already do a lot.
Beware! If you need to lose five kilos or more, consult a doctor or dietician because you need regular follow-up.
Basic rules for losing weight
To change your diet, you must moderately reduce your calorie intake, i.e. first of all fat and fast sugars. It is necessary to respect good dietary practices (see “The guide to good dietary practices”) by adding a few simple rules.
Do not skip meals, especially breakfast which must remain copious. Have a light meal in the evening ;
Do not eat anything outside of meals. If you are hungry between meals, drink a large glass of water, coffee, or tea without sugar. Drink also before and in the middle of the meal;
Continue to eat starchy foods at each meal: pasta, rice, potatoes, or bread. They give you a feeling of satiety and provide the energy you need, as well as fiber. On the other hand, everything that accompanies them should be limited: fatty sauces, butter, cheese, fresh cream, etc. These starchy foods should therefore be eaten alone or with a sugar-free or fat-free seasoning;
Eliminate sweetened soft drinks;
Eliminate alcohol and beer. You can continue to drink wine, preferably red, limiting yourself to one glass a day ;
Avoid eating out of the house as it is more difficult to control your diet. At the restaurant, it is sometimes possible, with friends it is more difficult… If you have a good meal with several people, you should try to reduce the quantities and never use a dish again;
Choose lean meats and favor poultry, without the skin, fish, and shellfish;
Beware of hidden fats: avoid all meats in sauce, fatty cold meats, gratins rich in milk, butter or cream, gruyère cheese and eggs, fried foods, pastries and cakes, sweets and chocolate, ice cream, aperitif cakes ;
Eat vegetables at will and in all their forms: raw, cooked, in soup;
Eat two fruits a day, but no more;
Cooking to be preferred to lose weight
Meat: grilled or roasted ;
Fish: grilled, baked, cooked in the oven or microwave, or a papillote;
Vegetables: steamed, steamed, or microwaved; Make seasonings and sauces with as little fat as possible: add a little oil, butter, or cream, then use lemon, yogurt, stock cube, and soy sauce, and season to taste with aromatic herbs and spices
How to lose weight sustainably?
To lose weight you need to follow a few solid principles:
Give yourself time, at least one month to lose 2 to 3 kilos;
Prevent cravings and fatigue;
Stick to the rules set at the beginning;
Avoid vitamin and mineral deficiencies;
Do not use special diet drugs or foods;
Keep a maximum of pleasure in eating.
Advice from our partner POMEOL®.
If despite your efforts, you are no longer able to lose weight, the composition of your intestinal flora may be to blame. To help you, a natural solution exists the gastric balloon Poméol® Acti Ball Pro Akkermansia. Developed by the French brand Poméol®, this medical device – requiring no surgery – is intended for people whose BMI is between 25 and 30. Made of 100% natural vegetable microfibers, this solution comes in the form of 3 capsules to be swallowed twice a day, before your meal. Once in the stomach, the complex they contain inflates and mimics the effect of a gastric balloon, causing a decrease in appetite for up to about 4 hours (1). Other assets: its patented formula captures up to 25% of the ingested caloric intake (2) and, when its active ingredients arrive in the intestine, they interact with the flora in place to regenerate Akkermansia muciniphila, a bacterium essential for weight loss (3). Results? The figures speak for themselves: on average, this medical device makes it possible to lose 1.6 kg in 15 days and up to 2.8 kg in one month (2).
To slim down, determination above all!
While respecting these nutritional rules, to lose weight it is good to know how to choose the least energetic foods. It is therefore useful to know roughly the nutritional value of some common foods (see “discover the nutritional value of foods”).
You just have to be determined and not give in to all temptations. The first week is often difficult, but the first kilo lost is encouraging! However, small deviations are allowed as long as they are exceptional. It is up to you to find a balance without falling into an obsession with food and frustration. Otherwise, you risk cracking up and starting to nibble impulsively, then feeling guilty and going back to depriving yourself, and thus falling into a cycle that is unproductive about your weight loss objective!