Losing weight means above all facing many obstacles, the main ones of which are: lack of time , lack of motivation and temptations . But then, how to lose your pounds without too much effort and without diet , quickly , effectively and sustainably ?
We're not going to hide it from you: there is no miracle recipe. However, if you slightly change some of your habits and follow our tips to promote weight loss and lose weight, your body will thank you. Summer body goal on!
1) Set a specific and achievable weight loss goal
Let's be honest and realistic: it's June and you want to lose 15 kilos before summer? We might as well tell you right away that your success rate will be around zero. Just setting yourself an unattainable goal can be dangerous for you, but it's also extremely demoralizing because failure never feels good.
Indeed, if you lose weight too quickly , the body will eliminate water and muscle mass and not fat which is your target number one . Weakened, dehydrated and with low morale, this is what awaits you if your demands are too high. Even worse, you risk gaining weight because your low morale will make you feel sick to your stomach.
You can for example set a maximum loss of 0,500 kilos per week , which is very correct, especially if you practice sport in addition to your weight loss program. Indeed, since muscle weighs more than fat, the results on your scale may not reflect the slimming of your figure, even though your program is effective.
2) Practice regular physical activity
We advise you to practice 30 minutes of physical activity per day in one or more sessions at least 5 times per week. If you are a Sunday athlete, don't worry! When we say "physical activity", it is not a question of going to run the marathon for half an hour every day but of increasing your energy expenditure. Because yes, it's simple, to effectively achieve your weight loss goal and lose weight you have to spend more calories than you consume .
Here are some habits to adopt on a daily basis to increase your physical expenditure without doing sport strictly speaking:
Use the stairs rather than the elevator
Cycling or walking to work
Get off 1 or 2 bus/tram/metro stops before your stop
Play with your children or your pets if you have them.
Being active on a regular basis is therefore a very good solution.
Of course, practicing a sporting exercise in addition to these daily habits can be a real boost.
Certain sports exercises such as aerobics , which is an excellent cardiovascular workout, are perfect for burning fat , especially abdominal fat , which is deposited around the organs due to metabolic disorders. In addition to this metabolism booster effect, this discipline will also improve your mental health , a key element in your weight loss process.
Other sports such as bodybuilding and resistance physical exercises are also interesting because they counter the negative effects of diet: muscle loss and slowing metabolism . By gaining muscle, you will also increase your energy expenditure at rest, which is not insignificant in tipping the energy balance in your favor.
3) Drink plenty of water daily, coffee and green tea
The body is made up of more than half water. The mistake you should not make is to think that by losing water, you will lose weight. Because drinking water is the best solution for losing weight. Not content with ensuring you are adequately hydrated , this aqueous drink helps the proper functioning of several vital processes in the body. It would boost metabolism by 24 to 30% over a period of 1 hour, thus helping to burn fat . We recommend drinking at least 1L of water per day.
In a study carried out on 48 overweight adults aged 55 to 75, consuming 500mL of water per day one hour before a meal allowed effective weight loss over 12 weeks of up to 44% greater (approximately 2 kilos lost compared to the group which did not drink water). This could be explained by the ability of water to calm the feeling of hunger and therefore to reduce energy intake.
Coffee and tea
If coffee is the “pet peeve” drink of many, it is nonetheless full of antioxidants with incredible health benefits. In a scientific study , a single dose of 100mg of caffeine increased the resting metabolic rate of patients by +3-4% in 150 minutes and improved thermogenesis , one of the main sources of energy expenditure at rest. When administered repeatedly over a 12-hour period, caffeine increased resting energy expenditure by +8-11% (i.e. +79 to 150 calories expended) and burned fat by +10-29% more . So without overconsuming it, drink coffee! However, avoid combining it with sugar or other high-calorie ingredients and favor black.
A little thought also for green tea, rich in antioxidants and more especially in catechin which will act with caffeine to increase its effects tenfold, in particular to burn fat . Even though the science is more contradictory about this drink, it is still a good adjuvant for weight loss, although coffee is considered the best by the scientific community.
4) Eat a balanced diet
We can never say it enough but you have to eat a balanced diet. Sport alone is not enough. We bring you all the tips to balance your meal here .
Each of your meals should include proteins , fruits , vegetables and starchy foods.
Carbohydrates, the “sweet”
In terms of carbohydrates, it is important to reduce as much as possible the worst ingredient in the modern diet: added sugars. Sugary sodas and biscuits are therefore your number one enemy and it is better to avoid having them in your cupboards to limit temptation. And by soda, we obviously include fruit juices , treacherous by their name including the word "fruit", the health food par excellence. Because once in juice, the fruit loses its fiber and therefore its benefit on gastric fullness. There are equally good vegetable-based smoothies that can replace your daily fruit juice. Nothing better than controlling your sugar intake by making your own cakes and playing with healthy sugar substitutes. For example, bananas wonderfully sweeten your desserts and can replace both sugar and butter. Bonus: reducing your consumption of added sugars effectively reduces your risk of developing type 2 diabetes, obesity or heart disease.
You also need to watch out for white bread and pasta which may not seem sweet but is full of refined carbohydrates. We will prefer their complete replacements. Because these nasty carbohydrates create a blood sugar spike which results in a feeling of hunger . Result ? Increased food intake just a few hours later and the goal of losing weight and fat loss recedes.
But not all carbs are your enemy. Complex carbohydrates such as fiber , which we source in dried fruits, legumes and whole grain products, are perfect for controlling weight and appetite thanks to their great satiety power.
Fruits and vegetables are naturally low-calorie , rich in water , a source of fiber and nutrients . Make them your friends without overdoing fruits which still contain a lot of sugars. Vegetables are much more interesting due to their low sugar content.
Let's come to proteins and their good reputation in your diet, justified by the way. They boost metabolism by increasing energy expenditure by 80-100 kcal/day. Proteins are perfect for increasing satiety, they reduce food intake by -441 kcal/day and reduce the desire to eat by 60%. Enough to balance your energy balance to lose weight. Foods rich in protein include meats, fish and shellfish, eggs, milk, yogurts, and cheeses, oilseeds (almonds, walnuts, pistachios, peanuts) and legumes (lentils, beans, peas). , soy).
Lipids, the “fat”
Lipids or "fat" should obviously be consumed in the greatest moderation to avoid weight gain and bad fats, unfortunately present in the foods that catch your eye the most. They are provided by delicatessens, fast food, prepared meals , etc. Some vegetables are also very good and fat-free and can be a good alternative to use.
A little tip is to replace the oil you traditionally use with coconut oil (and not add it to your dishes). In fact, the latter contains a high level of special fats, medium-chain triglycerides . According to a study , these are metabolized differently from other fats and boost metabolism : +120 kcal/day burned and -256 kcal/day ingested with a significant reduction in appetite , which promotes rapid weight loss.
You can choose to buy pasta/rice/wheat made from konjac which is rich in glucomannan. This fiber absorbs water and swells, creating a feeling of fullness, which considerably reduces appetite and therefore food intake and body weight.
Eat spicy : cayenne pepper contains capsaicin, capable of boosting metabolism and reducing appetite so as not to gain weight.
Above all, don't go shopping before a meal when you are hungry: you will buy forbidden foods (biscuits, cold meats, soda, etc.) because your body will want sugar. This way, you will be more likely to buy healthy and balanced foods (fruits, nuts, mini vegetables, yogurt, hard-boiled egg) that you will have nearby in case you feel peckish.
Brush your teeth after a meal to reduce the urge to indulge in snacking and attractive foods. Surprising advice but it works.
5) Reduce the portion of your meal on your plate
One of the main problems when gaining weight is too much energy intake. It is better to take smaller portions but more often : 3 small meals and 1 or 2 snacks. This allows you to better control your hunger while avoiding impulses, which will promote rapid weight loss.
A strategy to reduce the portion and consume in small plates to fool the brain. Indeed, we all tend to fill the plate until it seems full. By choosing a smaller size, it will be full more quickly and you will have the impression of having eaten as much even though the quantity will be smaller. Obviously, this tip works if you don't refill yourself.
As part of a diet, weighing your food can be a solution but is very time-consuming and you will not last long, so avoid it. The solution may be to weigh the quantity of the dish you serve.
For example, you weigh 60 kilos: your weight maintenance portion is approximately 60/200 = 0.300 kg (to be adapted to your specific case). If you want to lose weight effectively, reduce it gradually. Be careful, it is not a question of reducing it to 100g , but of finding the right amount so that you do not leave the table hungry and that hunger does not return too quickly.
6) Eat more slowly
You are hungry, very hungry and you only take one bite of your meal. You gulp it all down to calm that gurgling feeling mixed with a hint of bodily weakness.
Bad idea ! By eating so quickly, your brain doesn't have time to register that you're eating and only triggers satiety signals when you're done . You will therefore consume much more than you really need. Chewing slowly signals satiety before you overeat and helps you reduce your energy intake.
7) Have lunch
Don't have an appetite in the morning? Are you thinking that skipping breakfast is the right solution to reduce your calorific intake? Bad idea. This meal is the most important of the day. If there is one meal that you should not skip, it is this one because it gives you enough energy to start in the morning on the right foot. And the calories you ingest, you spend them all day long. It is in the evening that you should eat lighter.
But there's no question of stuffing yourself with crustless white bread, biscuits, cereals or spreads. The ideal is to opt for eggs, which are the healthy dish par excellence. Eating whole eggs for breakfast instead of cereal has been scientifically shown to increase satiety and significantly lower food intake (calorie count) over the next 36 hours. Enough to lose more body fat.
If you can't gobble up eggs so early, you can for example integrate them into a banana pancake recipe: 1 banana + 1 egg + 100g of mixed oatmeal.
8) Reduce your alcohol consumption
Alcohol makes you gain weight for 3 reasons:
Firstly, it is high in calories. Each gram of ethanol contains 7 calories. This is almost as much as a gram of fat (9 calories per gram) and almost twice as much as sugar (4 calories per gram). Spend a drunken evening (1 aperitif + 4 glasses of wine) and you already have more than a quarter of the calories you are supposed to ingest in a day (~500 calories). A person who regularly consumes alcohol has an increased calorie intake of 20 to 30%. Especially since they are empty calories, without any nutrient intake. A very unhealthy drink therefore.
Secondly, alcohol is metabolized by enzymes in the liver in favor of bad fats and fatty deposits , particularly on the abdominal belt and in some cases leads to liver steatosis (abnormal accumulation of fat in the cells of the liver). liver), a health problem that can be very serious.
Third, alcohol tricks the hypothalamus, a gland in the brain involved in regulating appetite, into thinking you're not full. It is therefore very difficult to stop eating once you have started drinking.
Specialists agree that stopping alcohol is one of the best solutions for losing weight , with calorie intake reduced by up to 30% when you stop drinking.
9) Sleep well
Getting a good night's sleep is as important as eating well and exercising to lose weight. In fact, poor sleep increases the risk of obesity by 89% in children and by 55% in adults .
When sleep is disrupted , the hormones of hunger (ghrelin) and satiety (leptin) are also impacted. The consequence is an excess of ghrelin which pushes us to eat without real need . Especially since the latter tends to accentuate hedonic food intake and therefore unconsciously direct us towards the most caloric products but not necessarily the most nutritious.
10) Fight addiction
A study of 196,211 individuals showed that almost 20% of those surveyed met the criteria for food addiction with uncontrolled cravings and dependence.
At Reborn , we have created Absolu+ Body Control, an appetite regulator that will allow you to avoid cravings and snacking quickly and easily while limiting your food intake . Based on carob in 10 times more dosage than the competition and a triple standardized patented bean extract, this product offers you the solution you were missing to activate one of the main levers of weight loss, the one that we forget.
By following our simple tips and integrating them into your daily life, you will see results that match the weight loss goal you have set for yourself. Doing sport, drinking water, reducing alcohol consumption, eating slowly, correctly and in small portions while avoiding "forbidden" foods and untimely snacking, these are tips that will be of great use to you, particularly coupled with our super slimming food supplements . Food is our first medicine, but not the only one!