The French are dissatisfied with their weight: in fact, according to a study by Inserm(1), 44% of French people have already followed a diet in order to lose weight, and 63% admit to being careful. But weight loss is too often associated with the frustration caused by an overly restrictive diet – up to 41%. So here are 10 tips to avoid frustration and lose 10 pounds fast.
What are the top 10 tips for losing 10 pounds fast?
Tip #1: Opt for a rebalanced diet
To lose 5 kg quickly, but permanently, it is better to opt for a rebalancing diet rather than a drastic diet. It’s more about changing your eating habits “for good” than adopting a restrictive and exclusive diet, which is far too harmful to your physical and mental health. Weight loss is a gradual process, not a numerical objective to be reached. Also, the dietary rebalancing will consist more in eating better than in eliminating a group of foods. To lose 5 kg, it is recommended to :
Maintain 3 to 4 meals a day, at regular times: breakfast, lunch, snacks, dinner. Skipping meals does not make you lose weight, on the contrary.
Eat everything: half of the plate should be filled with vegetables, a quarter with low GI complex carbohydrates, the last quarter with vegetable or animal proteins. The meal should be completed by a dairy product (yogurt, fresh cheese) and a piece of fruit.
Eat in reasonable quantities: get into the habit of not refilling your plate, put your fork down between each bite, or even serve yourself from a plate that is slightly smaller than your usual plate.
Foods that are nutritionally poor, i.e. products that are high in saturated fats, salt and/or sugar (industrial preparations), should be avoided.
Tip #2: Take care of your sleep
Sleep plays a major role in weight loss. A lack of rest or poor quality sleep leads to physiological disturbances:
Lack of sleep disrupts the secretion of ghrelin (hunger hormone) and leptin (satiety hormone).
Too short nights lead to an increase in cortisol. In a state of fatigue, the body will produce more cortisol, to maintain wakefulness. This leads to an increase in glycemic peaks resulting in storage and an increased appetite for sugary and/or fatty foods.
To lose 5 kg quickly, it is necessary to establish a routine conducive to good sleep: have dinner early (at least 2 hours before bedtime), avoid screens 1 hour before bedtime, sleep in a cool, quiet and totally dark atmosphere.
Tip #3: Avoid all forms of stress
Stress is the enemy of weight loss. Cortisol, nicknamed the “stress hormone”, is naturally produced by the adrenal gland. It is a metabolic regulator and stimulates the release of blood glucose, in case of occasional energy needs. But when stress becomes chronic, cortisol levels remain high. This has many effects on the body, starting with weight gain, the appearance of abdominal fat and the increased risk of developing type 2 diabetes. Therefore, to lose 5 kg, it is better to avoid exposure to stressful situations and instead take calm and relaxing breaks (reading, meditation, walking in nature, relaxing bath…).
Tip #4: Don’t feel guilty after a breakdown
A “breakdown” can happen: a birthday, a drink with colleagues, a meeting with an old acquaintance… There is no point, however, in blaming yourself for having eaten a cake or drunk a glass of champagne. Especially since an isolated breakdown is not synonymous with failure and does not necessarily have repercussions on the scale. It’s better not to blame yourself, to accept that you’ve succumbed once, that you enjoyed it (rather than feeling guilty) and that you wisely resume your good eating habits.
Tip #5: Exercise
70% of weight loss is based on diet and 30% on sports. Therefore, to lose 5 kg quickly, it is essential to include physical activity in your daily routine. It should consist of daily movement (such as walking, recreational activities, gardening …) and an endurance sport, 2 to 3 times a week, in long sessions (45 minutes to 1 hour). Some sports are particularly good for weight loss: running, cycling, swimming, rowing, jumping rope…