How to lose weight without going on a drastic diet?

1. The omnipresence of drastic diets and their harmful effects 

In our current society, crash diets are omnipresent, often presented as quick and effective solutions to lose weight. However, these diets can have harmful effects on our physical and mental health.

False beliefs about diets 

There are many misconceptions about crash diets, such as eating very little or eliminating certain food groups completely.
These beliefs are often fueled by media and influencers who promote rapid weight loss solutions without considering the long-term consequences...

• One of the most common misbeliefs is that eating very few calories can lead to rapid and lasting weight loss. Although it may lead to initial weight loss, this type of diet can slow down the metabolism, making it more difficult to lose weight in the long term. Additionally, it can cause nutritional deficiencies and loss of muscle mass.
  
  
• Another belief is that completely eliminating certain food groups, such as carbohydrates or fats, is essential for weight loss. However, each food group provides essential nutrients to our body. Carbohydrates, for example, are an important source of energy, and fats are necessary for the absorption of fat-soluble vitamins and protection of organs.
  

These beliefs are not only erroneous but also dangerous for health. Eating very few calories can lead to health problems such as eating disorders, extreme fatigue, and poor mental health. Additionally, eliminating certain food groups can lead to serious nutritional deficiencies, affecting immune function, bone health, and cognitive performance.

Diets harmful to the body

Some dietary approaches, although popular, can be ineffective and even dangerous. Among them, the ketogenic diet and prolonged fasting are often cited as methods of rapid weight loss.

• The ketogenic diet (Keto) focuses on very low carbohydrate consumption and high fat consumption. When done correctly, it can lead to rapid weight loss and provide health benefits, such as better blood sugar management and reduced triglyceride levels. However, it is often performed incorrectly, which can cause side effects such as vitamin and mineral deficiencies, digestive upset, and extreme fatigue. The difficulty of maintaining this diet long term also makes it a challenge for many people.
  
  
• Prolonged fasting involves not eating for extended periods of time. Although it may offer potential health benefits, such as improved insulin sensitivity and reduced inflammation, it should be practiced with caution. Unfortunately, when done incorrectly, it can become dangerous. Risks include eating disorders, muscle loss, and electrolyte imbalances.

These diets do not work in the long term mainly because they are not sustainable. Most people find it difficult to follow highly restrictive diets for a long time, which often leads to a yo-yo effect where the weight lost is quickly regained once the diet is abandoned. Additionally, these diets can lead to serious nutritional deficiencies, eating disorders, and deterioration of physical and mental health.

2. Adopt healthy and sustainable habits for gradual weight loss

For effective and lasting weight loss, it is essential to implement healthy and lasting habits. Rather than following drastic diets, adopting a balanced approach allows you to maintain good physical and mental health.

Eat healthy

• Favor whole foodsandunprocesseds: 
  Whole, unprocessed foods are rich in essential nutrients and promote better overall health. By including more fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet, you provide your body with the elements it needs to function optimally.
  
  
• Limit processed foods, sugary and fatty foods:
  Processed foods, high in added sugars and saturated fats, can contribute to weight gain and various health problems, such as cardiovascular disease and diabetes. Limiting these foods and choosing healthier alternatives allows you to better control your weight and stay healthy.
  
  
• Cooking at home: mastering the ingredients and having fun:
  Cooking at home allows you to control the ingredients you use and reduce the consumption of additives and preservatives found in processed foods. Additionally, preparing meals can be an enjoyable and rewarding activity, which promotes a positive relationship with food.

Move more, without imposing constraints

• Physical activity doesn’t have to be a chore. Finding an activity you enjoy, like walking, dancing, or swimming, makes exercise more enjoyable and motivates you to move regularly. The important thing is to choose an activity suited to your abilities and preferences. 
  
  
• Incorporating more movement into your daily routine can be simple and effective. Taking the stairs instead of the elevator, walking to run errands nearby, or stretching during breaks at work are all ways to increase your activity level without much effort.
  

Other healthy habits for a healthy body and mind

• An essential ally for weight loss is quality sleep. It is essential for good health and effective weight management. Lack of sleep can disrupt the hormones regulating hunger and appetite, leading to overconsumption of food. Make sure you get enough nights of restful, long sleep to support your overall well-being. 
  
  
• Another key factor for stable weight is chronic stress. It can lead to weight gain due to increased levels of cortisol, a hormone that stimulates appetite and promotes fat storage. Adopting stress management techniques, such as meditation, yoga, or simply spending time with loved ones, can help maintain a stable weight and improve your quality of life.
  

Adopting healthy and sustainable habits in terms of diet, physical activity and stress management is crucial for gradual weight loss and optimal health. Dietary supplements can also be a valuable ally in this process. To learn more, check out our guide on dietary supplements for weight loss.