In this post, we’ll list what you need to do to lose weight. However, don’t expect us to give you our worst slimming tips, our goal is to help you lose excess fat while respecting your body.
Patience is the key to success
Before we begin, it’s important to consider one thing: how long have you been gaining weight? A few months? A few years?
We must tell you that it would be counterproductive, and even unhealthy, to make you lose a certain number of pounds in a few weeks, if it has been several years since the fat has accumulated under the layers of your skin.
If you want to lose weight too quickly, you’re taking a lot of risks. You’ll probably:
- Develop eating disorders,
- Disrupt your metabolism,
- Suffer from the yo-yo effect,
- Hurt yourself,
- Disturb your sleep,
- Have trouble managing your emotions.
- And experience many other unwanted effects.
How can you lose weight safely and sustainably?
The answer is: you need to choose a healthy lifestyle.
This sounds simple and obvious, but if it were, you wouldn’t be reading this article.
Other article : What should you eat to lose weight ?
1. Focus on healthy eating to lose weight
If your diet isn’t very healthy, don’t make any drastic changes! It’s difficult, if not impossible, to maintain drastic measures in the long term.
We’re much more emotionally connected to what we eat than we would like to believe. Making drastic changes could upset your mental balance.
A healthy meal contains a variety of high-quality food sources:
- Proteins (animal, animal-based or plant-based) – 1/4 of the meal.
- Carbohydrates (potatoes, rice, pasta, etc.) – up to half of the meal.
- Fats (raw milk butter, olive oil, avocado, cheese, oilseeds, other seeds…) – just a small amount.
- Fiber (vegetables) – 50% of the meal.
If you have a bit of a sweet tooth, you can still enjoy your favorite treats once in a while. Just watch the amounts and the frequency.
For example, if you’re someone who loves to end your meal with something sweet, you can still do that! However, avoid automatically choosing a pastry, you can go for two squares of chocolate instead (we know, you can’t have just one), a piece of fruit, one or two small pieces of candy (yes you can, but no more than one or two).
If you have regular sugar cravings, it may be one of the reasons why it’s hard to stick to a healthy diet. I recommend that you read this article: 3 tips for cutting back on sugar.
2. Move your body to burns fat
Exercising keeps you healthy and burns fat at the same time!
Cardio workouts are the best way to lose weight. If you don’t know how, use the FITNESS COACH app. There are six levels of progressions, training sessions targeted according to your needs and specially qualified coaches to help you train. It’s no more expensive than a gym membership and it’s super effective!
Important : Building muscle is also a great way to lose weight, keep progressing, improving your shape and burning calories.
You can read this ” 3 essential rules for building muscles “
Great News ! The Summer Shape Up program is ready !
Available since May 2023, the Summer Shape Up program takes you 12 weeks to achieve a real body makeover.
The program contains 12 weeks of sessions (3 sessions/week) or 36 unique sessions to guarantee you a crazy evolution!
With this program, you can’t get bored, each session is new and will make you want to surpass yourself. This program can be done at home with a few dumbbells (or water bottles if you are just starting out).
Why we love it? The Summer Shape Up is a real guide, both athletic AND nutritional!
This guide helps you understand why you should choose certain types of food and not others. You will find concrete examples to help you create endless menus, always balanced and good for your figure.
3. Rest to recovery and to lose weight
Don’t neglect your rest (between sessions) or your sleep! Rest and sleep are essential for your physical recovery and therefore for burning fat. After a session on the FITNESS COACH app, you’ll continue to lose calories, provided that you rest. Wait for your aches and pains to subside before working out again.
One last important point to lose weight
To successfully lose weight, these new habits must be a regular part of your daily life. You must not avoid doing them because you don’t have the time.
For example, your physical training must really be included in your agenda, with a duration that includes the session itself, and also the time it takes to get there and back, if you work out in a gym, your shower time, your warm-up time, etc.
And remember to respect your rest days and to get enough sleep, so you can continue to make progress and lose weight.
You can also act on other aspects of your life to boost your weight loss, reduce stress, stop smoking, limit alcohol, spend more time outdoors, etc.