How to lose weight effectively?

You want to lose weight and don't really know how to go about it? To lose weight permanently, it is better to make a few dietary adjustments and do some exercise rather than deprive yourself unnecessarily.

You can succeed in losing a few pounds under two conditions: change your eating habits and increase your physical activity. If you are not currently doing any physical exercise, you do not necessarily have to do sports, but a daily walk or a little swimming every week can go a long way.

But be careful! If you need to lose five kilos or more, consult a doctor or a dietician because you need regular follow-up.
Basic rules for losing weight

In order to change your diet, you need to reduce your caloric intake moderately, i.e. first of all fats and fast sugars. It is absolutely necessary to respect the good eating habits (see "The good eating habits guide") by adding a few simple rules.

    Do not skip meals, especially breakfast, which should remain hearty. 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. Also drink before and in the middle of the meal;
    Continue to eat starchy foods at every meal: pasta, rice, potatoes or bread. They make you feel full and provide the energy you need, as well as fiber. On the other hand, anything that goes with them should be limited: fatty sauces, butter, cheese, sour cream, etc. Starchy foods should be eaten on their own or with a seasoning without sugar or fat;
    Eliminate sugary soft drinks;
    Eliminate alcohol and beer. You can continue to drink wine, preferably red, but limit yourself to one glass a day;
    Avoid eating out because it is more difficult to control your eating. If you are having a good meal together, you should try to reduce the quantity and never take more than one dish;
    Choose lean meats and prefer poultry, without the skin, fish and shellfish;
    Beware of hidden fats: avoid all meats in sauce, fatty pork meats, gratins rich in milk, butter or cream, Gruyere cheese and eggs, fried foods, pastries and cakes, sweets and chocolate, ice creams, aperitif cakes;
    Eat as many vegetables as you like in all their forms: raw, cooked, in soup;
    Eat two fruits a day, but not more;

Preferable cooking methods to lose weight

Meat: grilled or roasted;
Fish: grilled, cooked in the oven or microwave, or in foil;
Vegetables: steamed, stewed or microwaved;
Put together seasonings and sauces that are as low-fat as possible: use a little oil, butter or cream, then use lemon, yogurt, stock cube and soy sauce, and finally season to your taste with aromatic herbs and spices.

How to lose weight sustainably?

To lose weight, you must rely on 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 medication or special diet foods;
Keep the pleasure of eating as much as possible.

To lose weight, determination is the key!

While respecting these nutritional rules, to lose weight it is good to know how to choose the least energy foods. It is therefore useful to know the nutritional value of some common foods (see "discover the nutritional value of foods").
All you have to do is 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 becoming obsessed with food and frustration. Otherwise, you risk cracking and starting to snack impulsively, then feeling guilty and starting to deprive yourself again, and thus falling into a cycle that is totally unproductive in relation to your weight loss goal!

body fat