Do you want to lose weight effectively and avoid putting it back on after a diet? To lose weight without doing sports? Foods to avoid, to favor, ideal plate, advice from specialists… We give you the program without risk to your health.
To succeed in losing weight, it is important not to set too high a goal and to accept a less spectacular but lasting weight loss.
Do not consider losing more than 1 kilo per week;
Adopt a varied diet. A serious diet must allow you to maintain a diet in which all food groups are represented.
Respect three meals a day.
Have a snack at around 5:00 p.m. or 6:00 p.m. (a square of chocolate, for example) to avoid eating processed or industrial foods that are bad for your health and weight loss.
Don’t use a dish more than once.
Reduce the quantities consumed by taking the time to eat more slowly to learn again the sensation of satiety and pleasure.
Ensure proper hydration by drinking at least 1 to 1.5 liters of water per day.
Season your food reasonably, rather with olive and rapeseed oil, avoiding butter, oil, mayonnaise, etc., which provides essential fatty acids that are very useful for weight loss.
Eat green vegetables and raw vegetables that contain fiber, minerals and vitamins and increase the feeling of satiety.
It is essential to allow yourself to take a break, to indulge yourself, to eat a good meal from time to time: all you have to do is to recover during the following meals by reducing the quantities and increasing the consumption of fruits and vegetables.
Foods to be favored
The practice of a diet should never leave you hungry during the day or at the end of a meal. Being full shows that your caloric needs have been well covered. This is why eating well is an essential condition to start a good diet. The change in bad eating habits must be permanent.
The consumption of at least five fresh, frozen or canned fruits and vegetables per day at each meal and in case of small hunger pangs allows you to feel sufficiently satisfied.
Eating fish, at least 2 to 3 times a week, provides healthy fatty acids such as omega 3.
White meat, eggs and legumes are preferable to red meat, which should be eaten once a week.
The use of herbs and spices can give more taste to the dishes.
It is advisable to try alternative cooking methods, such as baking, steaming or grilling ….
Foods to avoid
Limit fatty, salty and sweet foods as well as alcohol.
Deli meats, fried foods, cakes and ultra-processed industrial products should be eaten only in exceptional cases and in moderate quantities.
It is not necessary to eliminate bread, rice, pasta, pulses and potatoes because they contain starch and fiber that reduce feelings of hunger.
The ideal plate
The ideal plate is composed of a quarter of proteins (meat, fish, eggs, legumes), a quarter of starchy foods (cereals, rice, pasta, potatoes…) and half of raw or cooked vegetables.
Lose weight without sport?
No diet can be practiced without regular physical activity. Regular physical activity is essential because it helps to stabilize weight and allows for a harmonious distribution of muscle mass in order to achieve a change in figure. The World Health Organization recommends 2 to 3 sessions of approximately 30 to 40 minutes of sport each week. This can include gymnastics, walking, jogging, swimming, cycling, etc. The most important thing is to practice physical activity on a regular and progressive basis.
Losing weight effectively after pregnancy
Weight gain during pregnancy is completely normal because it allows the development of the baby and then lactation. In case of persistent fatigue after childbirth, it is not advisable to consider a diet. It is time for rest and medical follow-up to correct anemia, for example. A diet can be considered at least 3 to 4 months after the birth, always with the agreement of your doctor. A balanced diet and a gradual weight loss of 1 to 2 kg per month are recommended. It is not unusual to gradually lose the weight gained during pregnancy in the year following the birth of the baby.
Consult a doctor
“Take the advice of your doctor, especially if you are significantly overweight, before making any changes to your diet. Don’t forget that a dietician or a nutritionist can help you lose weight in a healthy and sustainable way” explains Dr. Claire Lewandowski, a physician specialized in general medicine. The follow-up also allows to detect a problem of diabetes, hypertension or hypercholesterolemia and to adjust the treatment if necessary.