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Five Tips to Lose Weight in a Quick and Healthy Way

The rule is pretty straightforward: in order to lose weight, we have to create a deficit by burning more calories than we eat. We hear about all kinds of “miracle” solutions, and although they all sound more promising than the last, all we really have to do is go back to the basics. Here are five tips to observe if you want lasting results!

3 meals a day

During periods of fasting (when you wake up, between meals), the body draws on its reserves to function. If we do not provide it with energy on a regular basis, it will adapt and survive on its available resources (muscle tissue will then be used as a source of energy). As an example, try driving a car on an almost empty gas tank. You will not get very far. Therefore, make sure to eat regularly, with 4 hour between meals at the most.

No food is prohibited

We tend to quickly set limits for ourselves: “I will not eat any of the three evil starches (bread, pasta, potatoes) until I reach my objective.” This approach triggers cravings! It’s the same as telling a kid not to draw on walls: of course he will want to do it! The key to avoid gaining back all the lost weight is to allow ourselves to eat anything we want, but in small quantities.

Choose water

We consume a lot of calories through beverages, but we don’t realize it because liquids are quickly digested. Let’s make water our drink of choice by adding frozen fruit, citrus, or mint.

Protein and fibre are our allies

Protein and fibre both contribute to making us feel satisfied and full, and therefore we eat a little less during meals and feel less hungry between meals. Thus, we can benefit from adding vegetables, whole-grain products, and a source of protein to our meal.

Pay attention to hunger/satiety signals

This is probably the hardest tip to apply, but it’s the most important! Always ask yourself why you are feeling hungry. Is it caused by your emotions, boredom, a lack of energy, or a physical need? The last option is the one you should act upon to restore your energy levels. Satiety tells us when we should stop eating. The stomach sends this signal to indicate it is full, without going into excess. However, it takes a while for this signal to reach the brain, hence the importance of eating slowly.

Try these tips, and see how they can help you adopt healthy eating habits!

By Marie-Ève Nadeau, P. Dt.

Marie-Ève Nadeau, Dt.P.

Member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Marie-Eve joined the Nautilus Plus team in November 2012. Nutritionist since January 2013 and assistant manager at Delson’s centre, Marie-Eve has found a passion for exercise and sports nutrition. She is currently completing her studies with the International Olympic Committee and exercises regularly. She ran her first half-marathon in Ottawa in May 2014, and was thrilled by the experience! She strives to pass on her passion to her clients and loved ones. Her objective is to help her clients get the results they desire and motivate them to adopt a healthy life style. She creates weight loss support groups and holds conferences on motivation and how to plan shopping for groceries.

Five Tips to Lose Weight in a Quick and Healthy Way is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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