Weight loss involves reducing total body mass, usually through a combination of physical activity, diet modification, and sometimes lifestyle changes. It may be motivated by health reasons, such as reducing the risk of chronic diseases (diabetes, heart disease), or for aesthetic reasons. A healthy approach to weight loss includes a balanced diet, rich in essential nutrients and low in empty calories, as well as regular physical activity. Weight loss must be gradual to be sustainable; Extreme diets or rapid weight loss can be harmful and often difficult to maintain long term. It is important to set realistic goals and have a holistic approach, also considering the emotional and psychological aspects of weight loss. Consulting with health professionals, such as nutritionists and doctors, can be essential in developing a safe and effective weight loss plan.
Effective weight loss relies on creating a calorie deficit, where the body burns more calories than it consumes. This can be achieved by eating a balanced diet, low in calories but rich in essential nutrients, and increasing physical activity. Changes in eating habits, such as opting for lower-calorie foods, reducing portions, and avoiding foods and drinks high in sugar and fat, are essential. Regular exercise also plays a crucial role, not only in burning calories but also in increasing muscle mass, which can increase resting metabolism. It is important to emphasize that weight loss must be a healthy and gradual process, avoiding drastic diets which can be harmful in the long term.
Weight loss becomes a concern when it is significant, rapid, and unintentional, especially if it is not the result of a deliberate change in diet or exercise. Losing more than 5% of body weight in less than six months without a clear explanation may indicate an underlying health problem. Conditions such as thyroid disorders, diabetes, serious infections or chronic illnesses like cancer may be to blame. Additionally, psychological issues such as depression or eating disorders can also lead to unexpected weight loss. In such cases, it is crucial to consult a doctor for proper diagnosis and treatment.
Activating weight loss in a healthy way involves creating a calorie deficit while maintaining a balanced diet and regular physical activity. A diet rich in fruits, vegetables, lean proteins and whole grains, and low in added sugars and saturated fats, is recommended. Regular exercise, including a combination of cardio and strength training, is crucial for increasing calorie expenditure and improving metabolism. It’s also important to focus on lasting lifestyle changes rather than quick fixes. Healthy habits like getting enough sleep, managing stress, and drinking plenty of water also play an important role in weight loss.
Although the prospect of losing 10 pounds quickly may be tempting, it is healthier and more effective to aim for gradual, lasting weight loss. Healthy weight loss is usually 0.5 to 1 kg per week. To achieve this, you need to make long-term dietary changes and increase physical activity. Extreme diets or rapid weight loss methods can cause muscle loss, slow metabolism and are often unsustainable in the long term, leading to weight gain. A well-rounded, professionally supervised weight loss plan may be the best approach.
To promote weight loss, it is recommended to reduce or eliminate foods that are high in calories but low in nutrients. This includes sugary foods and drinks, processed snacks, fast foods, foods high in saturated and trans fats, and alcoholic beverages. These foods contribute to high calorie intake without providing significant nutritional value. It’s best to focus on whole, unprocessed foods that are nutrient-dense, such as fruits, vegetables, lean proteins, and whole grains.
There’s no miracle food that burns fat on its own, but some can help increase metabolism or improve satiety, which can contribute to a calorie deficit. Foods high in protein, such as lean meats, fish, eggs, and legumes, can increase metabolism because they require more energy to digest. Foods high in fiber, such as vegetables, fruits and whole grains, can help you feel full longer, reducing the tendency to snack between meals.
Among natural fat burners, the most effective are those that increase metabolism and satiety, thereby helping to reduce overall calorie intake. Green tea and coffee, due to their caffeine and catechin content, can slightly increase calorie expenditure. Spicy foods, like chili peppers, contain capsaicin which can also boost metabolism. Foods high in fiber and protein are also effective in increasing feelings of fullness. However, it is important to note that the effectiveness of these foods is modest and they must be integrated into a healthy, balanced diet accompanied by regular exercise to be truly effective.
Guggul is the name given to a yellowish resin secreted by a small spiny myrrh shrub called Commiphora mukul. Nowadays, it is it is grown in northern India, where it is highly valued for its use in traditional medicine. In short, guggul root is mainly used in Ayurvedic medicine as an antibacterial and disinfectant agent. … Read more
Abdominal fat is nothing more than an accumulation of fat cells around the abdominal organs. In fact, this increase in fat increases the risk of metabolic syndrome and cardiovascular disorders. If you have abdominal fat, it is not always considered visceral fat. It may simply be subcutaneous fat stored under the skin. Subcutaneous fat, which … Read more
Garcinia cambogia or Malabar tamarind is a small fruit native to India and certain tropical regions of Asia. In fact, this fruit resembles a miniature pumpkin, measuring around 5 cm. It is highly prized for its citrus-like flavour. But what makes it so popular in the West is its positive effect on weight loss. Garcinia … Read more
Physical activity doesn’t have to be complicated. In fact, simply walking every day can help us lead a more balanced life. Where does life energy fit in? Haven’t you ever heard ofenergy? Not the energy that supplies our living spaces with electricity, fuel or the sun. Instead, we talk about the energy that flows through … Read more
The Whole30 programme is a strict 30-day elimination diet. Many people use this type of diet to lose weight or to solve recurring digestive problems. This eating plan invites you to eliminate sugar, alcohol, cereals, dairy products, legumes and additives for a month. It should be noted that the Whole 30 is presented as a … Read more
These days, it would seem that losing weight quickly is all the rage. But the question we’re entitled to ask ourselves is whether this kind of diet is right for everyone. Losing weight can be a real challenge. Above all, we need to make sure that we feel capable of embarking on this adventure! After … Read more
Since we all dream of having beautiful skin for the summer holidays, we each have our‘little tricks‘ for achieving this. For example, by opting for skin-treatment creams or by balancing your diet. Not forgetting a touch of self-tanning product (in the form of a food supplement or cream), we pretty much get what we’re looking … Read more
The adjective birch is attributed to the silvery sheen of its papery bark. The birch is a particularly typical tree species in Eurasia. Although commonly grown as an ornamental tree, it is no less a host to young woods, steep acid soils, stony soils and sandy soils. Surprisingly, birch sap harvested in early spring has … Read more
Legend has it that a hawk feeds on the juice of hawkweed to improve its eyesight. Hierakon, from which we can guess the Latin name for hawkweed. Hieracium was already the Greek name for several Chicoraceae. But it also contains Hierax, meaning “falcon”. The nameHieracium was therefore given to hawkweed “without any explanation other than … Read more
Do you want to lose weight quickly, without depriving yourself? Nibbling is the bad reflex that leads you to eat without hunger, out of boredom, stress, anxiety or simply habit. But if nibbling is done compulsively, or even in moderation, the risk is that it can lead to an imbalance, not just on the scales, … Read more
The onset of atherosclerosis is generally explained by the lifestyle of contemporary societies, particularly in the West (junk food, sedentary lifestyle, etc.). Atherosclerosis is characterised by the presence of atheromatous plaques that invade the lumen of medium-sized and large arteries; these plaques contain lipids, inflammatory cells, smooth muscle cells and connective tissue; as they increase … Read more
The ways of losing weight are not the same whether you are 20 or 50: your motivations are different and your body changes and evolves… as do your eating habits. To know whether you’re overweight or obese, you need to know your BMI (= body mass index). To calculate it, you’ll need an impedance meter, … Read more