How to lose weight sustainably and effectively?

Do you want to lose weight effectively and avoid weight loss after a diet? Lose weight without doing sports? Foods to avoid, to favor, ideal plate, advice from specialists ... You are given the program without risk to your health.

Tips for losing weight effectively
To succeed in losing weight, it is important not to set too high goals by accepting less spectacular but lasting weight loss.
Do not consider losing more than 1 kilo per week;
Adopt a varied diet . A serious diet must maintain a diet in which all food groups are represented.
Respect three meals a day.
Take a snack around 17/18 hours (a square of chocolate for example) to avoid jumping on prepared foods or industrial bad for health and weight loss.
Do not use a dish several times.
Reduce the amounts consumed by taking the time to eat more slowly to learn again the feeling of satiety and pleasure.
Ensure good hydration by drinking less than 1 liter to 1.5 liters of water a day.
Season reasonably, rather with olive oil and rapeseed avoiding butter, oil, mayonnaise, etc. brings essential fatty acids very useful for weight loss.
Eat green vegetables and raw vegetables that contain fiber, minerals and vitamins and increase the feeling of fullness.
Allow yourself to deviate, have fun, eat a good meal from time to time remains essential: it is sufficient to recover during the following meals by decreasing quantities and increasing the consumption of fruits and vegetables.
Foods to focus on
The practice of a diet should in no way leave on his hunger during the day or at the end of a meal. To be well satisfied shows that the caloric needs have been well covered. That's why eating well is the prerequisite for starting a good diet. The change of bad eating habits must be definitive.

Consuming at least five fruits and vegetables a day fresh, frozen or canned at each meal and in case of small appetites makes you feel sufficiently full.
Fish consumption, at least 2-3 times a week, provides good fatty acids for health such as omega 3.
White meat, eggs or legumes are preferable to red meat which must be consumed once a week.
Using herbs and spices makes the dishes tastier.
It is advisable to try alternative cooking methods, such as oven, steam, grill.
Foods to avoid
Limit fatty, salty and sugary foods as well as alcohol.
Deli meats, fries, cakes and ultra-processed industrial products must be consumed exceptionally and in moderate quantities.
There is no need to remove bread, rice, pasta, pulses and potatoes as they contain starch and fiber that reduces feelings of hunger.
The ideal plate
The ideal dish consists of a quarter of protein (meat, fish, eggs, legumes), a quarter of starchy foods (cereals, rice, pasta, potatoes ...) and half of raw or cooked vegetables .

Lose weight without sport?
No diet can be practiced without regular physical activity. Regular physical activity is essential because it contributes to a stabilization of the weight and allows to leave the muscular mass harmoniously in order to lead to a modification of the silhouette. The World Health Organization recommends 2 to 3 sessions of approximately 30 to 40 minutes of sport each week. These can include gymnastics, walking, jogging, swimming, cycling, etc. The key is to practice a physical activity on a regular basis and especially progressive.

Lose weight effectively after pregnancy
Weight gain during pregnancy is quite normal because it allows for the development of the baby and then lactation. In case of persistent fatigue after delivery, it is not advisable to consider a diet. Time is at rest and medical monitoring to correct anemia for example. A diet can be considered at least 3 to 4 months after delivery, always after the agreement of his doctor. We recommend a balanced diet and a gradual weight loss of 1 to 2 kg per month. It is not unusual to gradually lose the pounds taken during pregnancy in the year following the birth of baby.