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.
If you want to lose weight, change these three aspects of your life: nutrition, exercise and rest.
Other article : What should you eat to lose weight ?
1. Focus on healthy eating to lose weight
If your diet isnāt 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 canāt 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 itās 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!
You can also create your own training with this 8 exercices for weight loss. If you don’t have time, take at least 5 minutes out of your day!
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 canāt 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.
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Iām such a fatty but things are about to change donāt know much in how to get there but I feel like these tips lead you in the right path
Hello Phatty,
Thank you for your message.
I’m sure you can do it. There are new articles on the blog, with nutrition and sport advice.
Never give up ! š
I have been trying to lose weight for the longest amount of time and never really understood why I couldnāt. Iām 15, 5ā2, and 125lbs and am currently trying to reach 115lbs. Thank you for this!!
Thanks š that was helpful š
Yesss
Great
š love
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Iāve been trying to lose weight without results. This might actually work
Yes I’m wait loss
It’s 2022, I’m 63 years old and sick and tired of being sick and tired. I’m starting this plan/advice tomorrow…gope ot works!!
Hello CD ! Great, there is no age to get back in shape. Congratulations, you made the right decision. I send you my energy!
Hi Iām Stacy and Iām 14 turning 15 in august but my weight is about 220 and Iām trying to get that down and nothing seems to be working but hopefully this helps me and gets me back how I was before this Covid stuff happened
Hello Stacy š
Thank you for your message. You can change things, be persistent and patient. I send you all my kindness.
Itās hard but I do a 1000 calorie diet and at the gym 5 days a week. Lost 12 pounds in a month. It works but you have to stay with it.
Hello Dianne,
be careful, 1000 calories is too low for a human body. In the long run this is not a good idea.
I invite you to read this article which will certainly help you:
https://healthy-body.blog/2021/09/03/dieting-is-a-bad-idea/
Affectionately
I’m trying to lose weight for a surgery I have two of them coming up. It hard for me to lose weight my weight goes up an down
Hello, first of all, since you are about to experience two medical operations, I invite you to ask your doctor some advices about weight loss.
In my opinion, you should not go on a diet, the fact of depriving yourself causes this āyo-yo effectā (the weight that goes up and down). Eat well, but above all eat better.
You also have to be aware that it takes a long time, sometimes years. You have to rethink your lifestyle for the long term. We should not deprive ourselves, but rather put in place sustainable actions.
Wishing you all the best for your upcoming surgery operations.
Thank you for this! It has motivated me to keep working out and be patient with my weightloss.
Thank you Iām 12, and have abs, but they have to much fat on them. I think this will help me lose that fat so my Abs show more.
Iām goin try this
Thank you this was very helpful informational!!!
Hello, I’m Anita I want to lose weight what can I do?
I want an āhourglassā shape. How do I get that?
Hello Madelyn,
The hourglass shape is achieved through the slim waist or slim waist effect. You can work with the stomach vacuum exercise for the slim waist. And to boost your results, you need to work on your upper body as well as your lower body, never forgetting to build muscle volume. To help you, you can read the following articles:
https://coach-plus.blog/2022/05/11/do-stomach-vacuum-for-a-trimmer-waistline/
https://coach-plus.blog/2021/12/29/how-to-have-a-flat-stomach/
https://coach-plus.blog/2021/09/23/best-home-exercices-for-glutes/
https://coach-plus.blog/2021/09/23/3-essential-rules-for-building-muscle/
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This sounds awesome Iām going to try this.šš