How to lose 15 to 20 kg permanently?

Stephen PaulWEIGHT LOSE

63% of French people admit to paying attention to their weight(1). It is also a subject that they regularly discuss with their family, friends or doctor. And of course, many individuals plan to go on a diet to compensate for possible overweight. But is going on a diet the solution to losing a lot of weight? Or are other methods more effective to adopt, when you want to permanently lose 15 to 20 kg?

How long should you give yourself to lose 15 to 20 kg?

The medical profession, just like the health authorities, agree that it is preferable not to lose more than 10% of one’s weight per year, if one wishes a lasting thinning. For example, for a woman of 1m70 and 85 kg, estimated to be overweight ( BMI of 29.41), it is recommended to stick to a loss of 8.5 kg per year (i.e. 700 g per month! ). Of course, such a recommendation may seem strange and frustrating. When you want to lose 15 to 20 kg, you want to lose them quickly . However, rapid weight loss carries many health risks:

  • Metabolic slowdown : any sudden change in diet, restrictive and/or exclusive diet and change in general lifestyle can have consequences for the body. Weight loss can actually be triggered, but the body will be destabilized. Moreover, the body has a memory. Also, at the slightest deviation, or when resuming a more permissive diet, he may want to “stock up”. This is the famous yoyo effect, which is generally accompanied by a metabolic slowdown .
  • Muscle wasting : the human body is prone to storage. A physiological reflex to compensate for a possible famine, pregnancy or illness, during which he will then have fat reserves from which to draw his energy. Thus, during a period of weight loss, the body will tend to “protect” its fat reserves and first draw its energy from food resources, then muscle resources. Thus any restrictive diet will certainly lead to weight loss, but above all muscle wasting .
  • Immune weakening : rapid weight loss will often lead to general fatigue, a deterioration in the quality of the intestinal microbiota, transit disorders, nutrient deficiencies (macro and micro ), sleep disturbances … So many markers that reflect a more serious problem – the weakening of the immune system , yet the first defense against infections.
  • Mental disorders : drastic diets and, more generally, any sudden and rapid upheaval in lifestyle can have psychological consequences. Stress, depression, anxiety, even eating disorders (anorexia, bulimia, hyperphagia).
  • Other risks : rapid weight loss, associated with a restrictive diet and intense sports practice, can also cause mood disorders, disturbance of feelings of hunger and satiety , degradation of the skin and hair, dysmenorrhea, kidney problems…

 Also, and despite some frustration, it is better to give yourself the time to lose weight – whether it is 2 kg or 15 kg. Maintaining good general health should always be the first priority. In addition, controlled weight loss will always be more sustainable than a strict “express” diet.

What to do to lose 15 to 20 kg permanently?

Here is a series of tips for lasting weight loss.

Tip # 1 : Overhaul your diet

To lose 15 to 20 kg, it is obvious that a food rebalancing is essential. If you have so much weight to lose, there is a good chance that these extra pounds can be explained, among other things, by an anarchic and/or poor quality diet. Nevertheless, and as previously explained, there is no point in starving yourself. Your body always needs energy resources to function. It is more advisable to overhaul your entire diet, even if it means keeping a food diary, to understand where the shoe pinches.

Sugar

It may be a particular craving for sugar . In which case, to lose weight permanently, it will be imperative to reduce your consumption of sweet products: spreads, sodas , cakes, pastries, ice creams, sweets. But also hidden sugars, in the form of fructose-glucose syrup, maltose… The consumption of fast-acting sugars is not prohibited, but it must remain exceptional and reserved for festive occasions (birthdays, weddings, end-of-year celebrations). On a daily basis, we will favor healthy sources of sugar, such as fruit , a square of dark chocolate, a spoon of honey or homemade jam.

industrial products

Often, ready meals from industry are nutritionally poor. Made from poor quality raw materials, rich in saturated fats and flavor enhancers (sugar, salt ), they do not provide enough nutrients and fiber to the body. In addition, they are often soft in texture (little chewing), quickly swallowed and therefore not very satiating. Thus, to lose 15 to 20 kg sustainably, it is better to bet on homemade, from raw ingredients. So you have more control over what you eat – and homemade is much better tasting, and therefore more satisfying.

The fat

The body needs lipids , which contribute to the storage of energy in adipose tissue, but also to cell formation, the transport of fat-soluble vitamins and the synthesis of certain hormones. However, there are different types of fatty acids:

  • Saturated fatty acids (SFA), harmful to health.
  • Mono- and polyunsaturated fatty acids (MUFA and PUFA), conducive to good vascular health.

To lose 15 to 20 kg, you must actually moderate your consumption of dietary fat. Nevertheless, it is essential to maintain a lipid intake, and to choose them of quality, that is to say sources of PUFA and PUFA. Thus, we will avoid consuming red meat, cold cuts, fatty dairy products (cream, butter, aged or hard cheeses ), processed products (trans fatty acids). We will favor interesting sources of fat: blue fish, oilseeds, virgin vegetable oils, seeds, avocado .

Eat well

To lose 15 to 20 kg permanently, it is in fact a question of relearning how to eat well. And eating well does not mean “eating rich” or “eating lean”. It is simply:

  • Balance your meals , respecting your nutritional needs (necessary caloric intake, macronutrients, micronutrients), without falling into orthorexia. The process must happen naturally, by understanding what a balanced diet is.
  • Opt for variety , since humans are omnivores. Give pride of place to fruits and vegetables, accompanied by a share of lean proteins , a share of low GI complex carbohydrates , and a dairy product low in MG.
  • Prefer raw foods rather than processed/refined foods.
  • Become aware of what you eat , without forgetting the notion of pleasure.
  • Eat your fill , no more no less.

Tip # 2 : Ask for help

If setting up a food rebalancing is a complicated process, some health professionals are able to provide help. Doctor-nutritionist or dietitian can indeed assess weight loss and offer relevant support. Also, if losing 15 kg permanently seems difficult to you, it is better to contact a trustworthy interlocutor and benefit from support. Beware of food coaches: it is easy to improvise as a “coach”, because this profession is not strictly regulated. It is best to seek advice from your attending physician, who will be able to recommend an approved colleague.

Tip # 3 : Stay hydrated

To lose 15 to 20 kg permanently, it is important not to neglect your hydration. Drinking water in itself does not make you lose weight. But regular and sufficient hydration puts the body in good condition to lose weight: regulation of transit, recovery of emunctory organs, detoxification … In addition, drinking helps regulate appetite. Not to mention that hunger is often a thirst that is unaware of itself, the cerebral receptors of the two sensations being the same. Water is of course the preferred drink, but tea , coffee and herbal teas are also welcome. Sugary drinks and alcohol, moreover, must be exceptional. Indeed, nutritionally these drinks bring nothing to the body other than empty calories , and contribute to the development of visceral fat . As for the fruit juices, they must be homemade and their consumption must be exceptional.

Tip # 4 : Better understand how to eat

To lose 15 to 20 kg permanently, it is necessary to analyze the way you eat. Many factors go into weight gain:

  • The loss of the notion of hunger : hunger is a bodily manifestation that alerts to the physiological need to eat. It manifests itself in different signs, such as gurgling, dry mouth, yawning and loss of energy. But often, it happens to eat for other reasons: negative emotions , schedules, social context… To lose weight, it is a question of asking the question “why do I eat”. Very often, overweight people realize that they eat without hunger, and that this excess food is one of the causes of their extra pounds.
  • The loss of the notion of satiety : satiety is defined as a physiological and psychological state of satiation mixed with well-being. It occurs when hunger is satisfied and the person feels a sense of ease. However, many people ignore this feeling and continue to eat. In the long term, this behavior results in overweight.
  • Unfavorable conditions : the body is a creature of habits. Food is no exception to the rule. Eating at irregular times, skipping meals and “taking revenge” on the next ones, or snacking all day long are all behaviors that lead to weight gain. The same goes for contexts that are not conducive to meals: eating in front of a screen, in a hurry, in a stressful atmosphere…

To lose 15 kg, sustainably, it is necessary to bring structure to your diet:

  • Eat 3 to 4 real meals a day – breakfast, lunch, snack , dinner
  • Eating seated, in a calm atmosphere, in full awareness (mastication, pleasure of the senses)
  • Eat when hungry and stop when full
  • Choose satiating foods ( fibers , lean proteins) and/or use natural appetite suppressants , when you have a strong appetite
  • Understand your cracks and not feel guilty

Tip # 5 : Move Every Day

It is impossible to lose 15 to 20 kg without indulging in physical activity . Weight loss is 70% diet and 30% exercise. Thus, to lose weight, it is essential to integrate:

  • Movement in your daily life, whether walking , fun or leisure activities, cycling.
  • Regular moderate-intensity sports sessions.

Health authorities recommend a minimum of 30 minutes of activity per day. So, for example, you can walk to work, end your lunch break with a digestive walk, play with your children or garden every day. These small daily gestures will help trigger the caloric expenditure necessary for weight loss.

In addition, it is recommended to practice an endurance sports activity (cardio), regularly, and over long sessions (45 minutes). Two to three weekly sessions of running , cycling, swimming, dancing, fitness … are essential to regain a healthy weight.

Tip # 6 : Avoid stress and focus on sleep

Finally, to lose 15 kg and not regain weight, it is essential to adopt a healthy lifestyle.

Stress _ contributes to weight gain. In question, cortisol, a hormone naturally secreted by the body. Cortisol is used, among other things, to “respond” to occasional stressful situations: waking up in the morning, quickly memorizing data, returning work on time. Naturally present in the body, it is however not produced continuously, but only when the need arises. Moreover, if the stress becomes chronic, the body will tend to produce cortisol continuously. However, a high cortisol level disrupts insulin secretion and encourages the storage of fat in adipose tissue. To lose 15 to 20 kg, it therefore seems wise to avoid anxiety-provoking situations, and to arrange moments of relaxation. It can be as much a walk in the forest as a yoga session – the important thing is to de-stress and reconnect with bodily sensations.

In addition, sleep also has a role to play in weight loss. Indeed, at night, physiological processes are regulated. But if you sleep badly (insomnia, nocturnal awakenings):

  • The secretion of insulin, ghrelin and leptin is disturbed.
  • The result is a greater propensity to store, but also a deterioration in feelings of hunger and satiety.
  • Chronic fatigue , which encourages snacking and a craving for nutritionally poor foods (fatty, sweet, salty).

Also, to lose 15 kg, it is important to get real and good nights sleep.

Stephen
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Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.