[Article updated on 19/09/2023]
Do you want to lose several pounds in a few weeks? In this case, I recommend dietary rebalancing to lose 10 kg!
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
A collective awareness offered the possibility of revealing that restrictive diets were only relevant in the short term, their effectiveness declining in the long term. However, diet should not be confused with dietary rebalancing. It is this last practice that I am going to talk to you about. And the least we can say is that it offers many more benefits than a simple diet.
What does dietary rebalancing consist of?
The aim of rebalancing your diet is to review the basics of a healthy diet to integrate them into everyday life. The goal is to eat better (and not less as a classic diet advocates). The practice of dietary rebalancing is a total lifestyle review. It is characterized by a total lifestyle review and the adoption of new habits.
This does not concern a defined duration, in the same way as the diet. Indeed, dietary rebalancing takes place over the long term. The goal is not to see and know what we eat. The objective of dietary rebalancing is optimal anticipation of positive or negative consequences on the body with the aim of moving towards the best. Now I have found my balance. So, I no longer even talk about rebalancing my diet because these habits are now my norm, my new way of taking care of myself.
How to rebalance your diet to lose 10 kg?
In order to lose weight, you have to follow a diet: that’s what many people thought. However, this concept is no longer up to date at all. Indeed, in almost 90% of situations, weight loss leads to weight gain. When it is not combined with sporting activity, energy limitation causes muscle wasting which requires a reduction in energy requirements and then a greater inclination to stock up. A real infernal circle! Specialized nutritionists all say it: in order to lose weight sustainably, it is necessary to work on your muscles and especially to play sports.
If you are sedentary, the best thing is to walk: thirty minutes every day will be your first challenge. There are multiple challenges to get there such as going shopping on foot, getting off at a stop before your destination (metro, bus, tramway or train) and walking for a few stations, going for a walk in a park or in the nature on Sunday etc.
Take the time to eat
Here is the list of strengths obtained when you take the time to eat:
- Avoid eating too much;
- Take the time to savor food;
- Make significantly healthier food choices;
- Eating with others is pleasant;
- Focus on what you eat;
- And finally, be aware of your eating habits.
Eating quickly often makes it difficult to know if you have eaten enough. Another reality: Eating while doing something else or having various distractions around you, such as watching TV, can cause an increase in the amount of food and drinks you ingest. For example, when I’m distracted, I eat larger portions or get lost in what I’ve already eaten. This can have a negative effect: eating more than you need.
Healthy eating habits include giving food a significant place in your life. Eat slowly and as carefully as possible. Focus on what you have on the plate while you eat. Chew each food well.
Surround yourself with health professionals
When you want to lose ten kilos or more, it is essential to be helped by a health expert in weight loss. I recommend that you turn, like me, to a dietitian nutritionist. Check its reputation before going there. To do this, take a look on the web. Such a specialist gives valuable advice to avoid an overly restrictive diet and to avoid the dreaded yo-yo effect. Above all, a dietitian nutritionist offers great moral support to lose weight in the healthiest way possible.
Start regular physical activity
A dietary rebalance must be accompanied by physical activity. One does not go without the other. But don’t worry: you won’t necessarily have to run like crazy. The most important thing is to find a sporting activity that you enjoy. As a team or solo, many sporting activities are possible: cycling, running, dancing, zumba, badminton, tennis or even swimming.
Set one to two sessions each week if you are starting out. You will be able to increase over time. The most important thing is to be active. So, do at least thirty minutes of walking every day. I have a few simple tips: walk or cycle to work and consider using the stairs instead of the elevator. And if you have to park, don’t take the space closest to where you’re going.
Do not neglect the quantities
In order to lose ten kilos, and contrary to what most people still think today, stopping eating is useless. You must pursue a diet based on pleasure. It’s all about quantity. You should not restrict yourself in your diet. Remember to vary your foods as much as possible.
In order to lose weight, it is essential to know more about your caloric needs. For this, do not hesitate to contact a specialist!
What food for dietary rebalancing?
You don’t know which foods to choose for a dietary rebalancing in order to lose 10 kilos? Check out my tips! As for vegetables, here are your options: raw vegetables, soups and cooked vegetables. Their fiber content is significant, especially for their satiating aspect. Vegetables offer the possibility of consuming fewer higher-calorie foods. Regarding seasoning, I recommend using homemade salad dressings. Consider varying the oils. Forget commercial salad dressings, most of the time extremely fatty. For fruits, vary as much as possible depending on tastes and seasons. Do not go beyond a daily dose of three parts of fruit.
As for protein products, think about meat, fish, plant proteins or even eggs. Opt for a portion of one hundred grams per meal. It is essential to keep this minimum dose so as not to see your muscles melt like snow in the sun. Finally, think about the least fat portions of meat.
Don’t necessarily avoid starchy foods!
Regarding starchy foods, don’t think that they necessarily cause weight gain. Indeed, most of the time it is the sauces accompanying starchy foods that make you gain weight. Let’s not forget the butter! So, these types of foods are not prohibited. They even play a key role in the phenomenon of satiety. They allow you not to snack in the middle of the day. Complex carbohydrates, abundant in fiber, should be chosen: cereal bread, brown rice, wholemeal pasta or even dried vegetables.
As for dairy products, consume them for their calcium and protein intake. Consume three servings each day on a daily basis. Consider varying it with other foods: yogurt, cheese, milk or even fromage blanc. However, be careful with the cheese. Do not go beyond 30 grams per day (which corresponds to 1/8 of a Camembert). Also be sure to be careful with false friends: 0% low-fat products. The latter are most of the time extremely abundant in carbohydrates in order to counterbalance the lack of fat.
Avoid high-calorie foods!
For higher-calorie foods such as pastries, pastries, fried foods, etc. they are not to be banned but just to be restricted. You can absolutely do an extra every week (or even two) to avoid frustration. The best is to make homemade dishes. In fact, this offers the possibility of controlling the percentage of fat, sugar, salt, etc.
Regarding the sauces, use a white cheese base. I tell you: avoid cream and use herbs so that there are as many flavors as possible. Formal ban on ready-made meals sold in stores!