Obesity can be related to the disease of the century. According to our colleagues at Figaro Santé, the number of obese people in the world has doubled from 1980 to 2015. In France, nearly 17% of the adult population is affected by obesity. Do you know the risks associated with excess weight? Are you struggling to reach your weight loss goals? You are on the right page! Here are 9 practical and effective tips for losing weight from Dr. Jason Fung, author of the book “The Obesity Code”.
To lose weight in a healthy and sustainable way, it is essential to adopt the right habits on a daily basis. With these healthy tips, you will lose weight by adopting healthy habits on a daily basis.
Drinking enough water throughout the day.
Water, this natural drink with multiple benefits for the body (in addition to keeping us alive) can help us lose weight! Indeed, humans can sometimes confuse hunger and thirst. The brain sends a similar signal to the body to indicate a need for food or a need for hydration. Water allows you to fill this false sense of hunger.
“Eating like a king in the morning, like a prince at noon, and like a pauper in the evening” is a completely appropriate quote. Indeed, breakfast is the most important meal of the day. It allows the body to perform its functions during the morning and reduces cravings, sugar cravings, and impulsive food intake.
Engaging in regular physical activity.
To effectively lose weight, it is important to engage in regular physical activity. Yes, that’s right! Exercise, in addition to being a major health ally, is essential in a weight loss journey. Running, jumping rope, Zumba, swimming, tennis, football, you have plenty of choices! In addition to helping you lose weight, exercising allows you to feel more joy and energy in your daily life since your body produces endorphins after each physical activity.
Eating more fiber.
There are two types of fiber: soluble fiber, which helps regulate blood sugar and cholesterol levels, and insoluble fiber, which improves intestinal transit to avoid bloating. Indeed, these substances swell in the stomach and take longer to digest, thus promoting satiety.
Getting enough sleep.
Sleep is crucial when it comes to weight loss. According to Dr. Olivier Coste, people who lack sleep tend to eat more sugar and fat during the day.
To lose weight, it is recommended to get an average of 7 to 8 hours of sleep per night and to go to bed at regular times every day. Establishing a healthy biological rhythm allows you to benefit from a healthy body capable of losing weight.
Limiting alcohol consumption.
According to doctor Le Figaro, alcohol slows down satiety while providing too many calories to the body, causing a disruption in hunger and thirst sensations, as explained by Professor Seeley.
The calorie content of alcoholic beverages is very high: While each gram of sugar provides 4 calories to the body, one gram of alcohol provides 7! Therefore, limiting alcohol consumption is important for weight loss and maintaining a healthy diet.
Choose fruits and vegetables.
Eating fruits and vegetables is a great way to support weight loss. They are packed with essential vitamins and minerals while being low in calories. They are also rich in soluble fiber, which helps to slow down blood sugar spikes and prevent cravings between meals.
Eating slowly is key to losing weight. When we eat slowly, our brain has time to receive the signals of satiety that it communicates to our body. Twenty minutes before the first bite, the brain receives a stimulus indicating that the individual is full. To quickly reach this signal that allows us to stop eating, we need to take the time to savor each bite and eat mindfully.
Increasing protein intake.
Increasing protein intake can be an effective way to lose weight. Proteins are essential for building and repairing muscles, which helps increase metabolism and burn more calories even at rest. Additionally, proteins take longer to digest, helping you feel fuller for longer periods and reducing cravings for unhealthy snacks. Some examples of high-protein foods include lean meats, fish, eggs, dairy products, legumes, nuts, and seeds. However, it is important to balance protein intake with other macronutrients and not to exceed recommended daily amounts.