Weight loss – How to lose weight sustainably and healthily (without yo-yo effect)?

Losing weight in a nutshell:

In order to lose weight, it is necessary to burn more calories than the body consumes. To do this, you can either increase your calorie expenditure or reduce your calorie intake.

Active people and those who practice sports burn more calories. The more important and regular the physical effort, the more the calorie expenditure and the basic metabolism increase.

It is important to be careful with diets and especially crash diets. A diet that is too unbalanced is a health hazard and can cause a yoyo effect.

For weight loss to be sustainable, it is recommended to change your nutritional habits and opt for a balanced diet.

What is my ideal weight ?

Having a few extra pounds doesn't always mean you're overweight and should lose weight. There are often a few kilos of difference between our true healthy weight and the idea that we have of the ideal silhouette.

Putting on a little belly or a little fat on the body is very much in the interests of our health. Indeed, it is essential that we feel good and that our body is resistant enough to cope with stress.

What are the different methods to lose weight?

If you want to lose weight, you need to burn more calories than your body consumes. You can do this either by expending more calories, reducing your calorie intake, or combining the two methods.

Lose weight with sport to promote calorie LOSS

It's well known: physical activity burns more calories. The more regularly you exercise, the more calories you burn and your basal metabolic rate increase.

Jogging (or running ) is a great activity for losing weight. Indeed, almost no other sport is as good at burning calories. What makes running more effective than cycling or other similar activities? Jogging exercises almost all the muscles. Consequently, the energy needs increase, which makes it possible to lose weight more quickly.

Swimming is also an optimal sport to support a slimming diet. It is suitable for both beginners and professionals. Since this is a full body workout, losing weight in a short time and building muscle in a targeted way is entirely possible. In addition, swimming makes it possible to mobilize all the muscle groups without putting too much strain on the joints and ligaments. This is a gentle activity, perfect for those who are not fond of sport, but who nevertheless wish to lose a few pounds gently.

Yoga can also support weight loss, although it burns far fewer calories than endurance sports – although this will also depend on the yoga variant practiced.

Sports and nutrition:

When the body is active, it is important to provide it with energy and nutrients through food.

To lose weight in a healthy way through physical activity, it is recommended to keep an eye on your caloric needs and make sure that your food choices are healthy. In fact, foods containing sugar and refined flour prevent the burning of fat, while wholemeal products and fruits promote it.

Contrary to what some advertisements suggest, the practice of a sports activity alone does not allow you to lose fat in a targeted manner, especially in certain so-called "problematic" areas such as the stomach or the legs. Indeed, the loss of fat mass always takes place within the framework of the basal metabolism. However, the development of muscles stimulates the metabolism and thus contributes to weight loss.

In addition, having a regular physical activity (in particular an endurance sport or weight training) allows you to burn fat and gain muscle mass simultaneously. Therefore, pure weight loss may be less visible on the scale.

Thus, it is best to base your weight loss success on reducing your waistline rather than reducing body weight.

What's the best way to lose weight?

If you want to lose weight permanently , you should start thinking long term. Rapid weight loss can usually only be achieved with relatively drastic methods that too often result in a yo-yo effect.

The best way to achieve optimal body weight is to combine a healthy, balanced diet with regular physical activity . Thus, the metabolic processes of the body are mobilized in a natural way.

Achieving a healthy weight is highly dependent on individual circumstances and habits. It is important to be patient during the process. Wanting to go too fast is to take the risk of falling back into old habits and harmful eating behaviors. To promote stable weight loss over the long term, it is necessary to consciously and gradually change your diet. Special care should then be taken not to abandon the changes that have been implemented.

A few simple tips for adopting a healthier diet:

1. Opt for less fatty and less salty foods

2. Choose fiber-rich foods.

3. Eat more fresh fruits and vegetables.

4. Choose whole grain products over refined flour products.

5. Avoid foods and drinks high in sugar.

With regard to sports activities, it is particularly important that they be practiced with regularity and perseverance. A person who is ultra-motivated at the beginning often loses interest too quickly and gives up after a while. In order to maintain motivation, it can be useful to look for people who share the same activity. Indeed, it is more pleasant to practice a sport or a physical activity with other people.

Conclusions :

Losing weight is not done without a fairly significant personal investment. But it's worth the effort!

There are various reasons that can lead to wanting to reduce our body weight. The most common reason is probably the feeling of dissatisfaction with one's figure. Women in particular see the stomach, arms, legs, hips and buttocks as typical "problem areas". When our favorite clothes no longer fit us, the desire to lose weight and regain its former shape increases.

Personal dissatisfaction can often be compounded by critical looks and disparaging comments from those around you (family, friends, partner, colleagues, strangers, etc.) which can intensify the bad image you have of yourself. However, the urge to lose weight can become pathological when it is based solely on an erroneous perception of one's body. Young people in particular are likely to abuse laxative drugs or suffer from serious eating disorders such as anorexia nervosa or bulimia.

Finally, losing weight can also be advised for medical reasons. Today, overweight and obesity are among the most frequent diseases and represent considerable risks not only for the health of individuals, but also for the economy of society.