Quick drops in weight rarely lead to permanent weight loss. In search of a quick and effective long-term solution? Unfortunately, quick weight loss is usually followed by rapid weight gain.
On the other hand, you can lose weight naturally and permanently without dietary supplements, detox treatments, or medications.
To lose weight permanently (i.e., for life), you must incorporate the following 5 actions into your daily life:
- Eat better
- Stop snacking
- Do more exercise
- Get plenty of sleep
- Be gentle on yourself
1. By eating better, it’ll be easier to lose weight and keep it off over time
What, exactly, does it mean to “eat better?”
If the concept seems vague to you, or if you have images of salads in your head, then I recommend downloading the Nutri Coach app which will help you discover your nutritional needs and allow you to access recipes geared towards your own personal goals, without starving yourself or skimping on yummy food (I promise!).
Next, get rid of unhealthy foods from your cupboards and refrigerator. These are the ultra-processed foods or those that don’t really nourish you. In other words, products that are high in sugar and/or fat, but low in essential nutrients.
Finally, rethink your meals. The Nutri Coach app can help with that! For each meal, you need a portion of protein, a large portion of vegetables (mostly cooked, as these are easier to digest – especially if you’re changing your diet for the first time), a portion of carbohydrates (starchy foods), and a portion of fat (“good” fat). Be sure to vary your foods to optimize your intake of nutrients and micronutrients.
2. Snacking makes you gain weight when it increases your total caloric intake
Let’s face it, everyone loves to snack! The best way to curb this habit is by eating enough during your main meals.
If you’re a snacker, feel free to check out the following article: 5 tips to stop snacking.
3. Make exercise a priority
Daily exercise is vital to losing weight and staying fit over time. It must become a regular and recurring part of your schedule. You should therefore choose a physical activity that you enjoy.
I recommend starting gradually. If you go all out in the beginning, you can run into the following 3 pitfalls:
- Inability to keep up the pace over the long term
- Difficulty making progress (if the level of activity is too high from the start, it’s extremely difficult to increase the intensity, pace, or rhythm).
If you’re a beginner, start by incorporating one physical activity per week into your routine.
Monday is a great day to work out. Starting the week with a physical activity you enjoy is extremely motivating. After a month or two of regular exercise, increase the frequency to 2 physical activities per week. This will be enough to notice changes in your physical (and mental) health. Important: Be diligent!
If you want to work out at home, you can download the Fitness Coach app to obtain a training program tailored to your own personal level and goals, with or without equipment.
Also see: 4 advantages of fitness applications.
If you find that you love to exercise, then feel free to up the frequency to 3 to 4 times per week, or even 5 if you’re in great shape – but not more. Rest is essential. You can learn more here: Is working out every day counterproductive?
4. A lack of sleep can make you gain weight
When your sleep is disturbed, your body secretes large amounts of ghrelin, a hormone that makes you eat more – even if you don’t need the extra food. In particular, this hormone increases cravings for sweet and fatty foods, which indirectly leads us to eat things that are high in calories. Thus the importance of a good night’s sleep!
Tips for better sleep:
- Sleep in a cool room. Studies show that 60.8 to 64.4°F is the ideal temperature for sleep;
- Turn off all the devices (telephones, screens, etc.) and lights (including nightlights) that can interrupt your sleep;
- Feel free to wear earplugs or a sleep mask (if necessary);
- Go to bed and get up at the same times;
- Create an evening routine (reading, meditating, breathing, no devices, etc.);
- Try to get 7 to 8 hours of sleep per night.
5. Avoid weight loss extremes
Goals are good, as long as they’re healthy and reasonable. You can’t expect to lose weight in a few days. Why not? Ask yourself the following question:
How long did it take you to get to your current weight? Months? Years? That’s right, you need to be patient!
Weight loss is a long-term process. To succeed, you’ll have to incorporate the actions we covered above (exercise, watch your diet, sleep better, etc.).
However, you should never go to extremes such that you completely do away with all the pleasures of life: balance is the key!
You can be lazy one day and not go to the gym, you can eat a pizza now and then, and you can go to bed late because you danced the night away. As long as you maintain a healthy balance, then everything is OK.