How to lose weight without going on a drastic diet?

1. The omnipresence of drastic diets and their harmful effects 

In our current society, drastic diets are ubiquitous, often presented as quick and effective solutions for losing weight. However, these diets can have harmful effects on our physical and mental health.

False beliefs about diets 

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

• One of the most widespread misconceptions is that eating very few calories can lead to rapid and sustainable weight loss. Although this may result in initial weight loss, this type of diet can slow down the metabolism, making long-term weight loss more difficult. Additionally, it can cause nutritional deficiencies and muscle mass loss.
  
  
• Another belief is that the complete elimination of 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 the protection of organs.
  

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

Harmful diets for the body

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

• The ketogenic diet (Keto) focuses on very low carbohydrate intake and high fat consumption. When properly executed, it can lead to rapid weight loss and offer health benefits, such as better blood sugar management and reduced triglyceride levels. However, it is often poorly executed, which can cause side effects such as vitamin and mineral deficiencies, digestive disorders, and extreme fatigue. The difficulty of maintaining this diet in the long term also makes it a challenge for many people.
  
  
• Prolonged fasting involves not eating for extended periods. Although it may offer potential health benefits, such as improved insulin sensitivity and reduced inflammation, it must be practiced with caution. Unfortunately, when done improperly, it can become dangerous. The 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 very restrictive diets for a long period, which often leads to a yo-yo effect where the lost weight is quickly regained once the diet is abandoned. Moreover, these diets can lead to severe nutritional deficiencies, eating disorders, and a deterioration of physical and mental health.

2. Adopt healthy and sustainable habits for gradual weight loss

For effective and sustainable weight loss, it is essential to establish healthy and lasting habits. Instead of following drastic diets, adopting a balanced approach allows for maintaining good physical and mental health.

Eat balanced

• Prioritize whole foods and unprocessed foods: 
  Whole and unprocessed foods are rich in essential nutrients and promote better overall health. By incorporating more fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet, you provide your body with the elements it needs to function optimally.
  
  
• Limit processed, sugary, and fatty foods:
  Processed foods, rich in added sugars and saturated fats, can contribute to weight gain and various health issues, such as cardiovascular diseases and diabetes. Limiting these foods and opting for healthier alternatives helps better control weight and maintain good health.
  
  
• Home cooking: mastering ingredients and enjoying yourself:
  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 your meals can be an enjoyable and rewarding activity, which promotes a positive relationship with food.

Move more, without imposing constraints on yourself

• Physical activity should not be a chore. Finding an activity you enjoy, such as walking, dancing, or swimming, makes exercise more enjoyable and motivates you to move regularly. The important thing is to choose an activity that suits 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 do nearby errands, or stretching during work breaks are all ways to increase your activity level without much effort.
  

Other healthy habits for a fit body and mind

• An indispensable 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 overeating. Make sure to have sufficiently long and restorative nights of 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.