As a nutritionist, the clients I see most in my office are of course those who want to lose weight. The vast majority of people want to lose weight nowadays, even if they have no ounce to lose to be healthy! This desire to lose weight at all costs can be unhealthy and unfortunately affect the relationship with food. To live a fulfilling life and maintain weight, it is more efficient to focus on your health and well-being rather than the number on the scale. I explain to you!
YOUR WEIGHT IS PRE-PROGRAMMED
Believe it or not, you do not have the full power over your weight, no matter what the dieting industry is trying to make you believe. We all have a genetic weight that is intended from birth, which can vary between several categories of BMI (body mass index). Yes yes, you can be genetically programmed to be in the "underweight" weight category or "overweight" according to the BMI and be very healthy anyway! The number on the scale is really not your best indicator of health / well-being, so it's not worth it, especially because it can become an obsession!
By focusing instead on changing your lifestyle, your health approach will be more positive and you will be more likely to maintain a stable weight in the long term. Here are some concrete tips to get there:
1. PASS LESS OFTEN
Maximum once a week, ideally once a month and if possible, never! Rely on comfort in your clothes: your jeans are wider, your shirt is lighter, you have changed the hole of your belt, etc.
2. CHECK QUALITY BEFORE QUANTITY
Calories, we forget that! A low calorie food is often not supportive and makes you hungry quickly. Pay attention to what is at the bottom of the calories on the Nutrition Facts table: foods rich in fiber and protein will support you longer.
3. AVOID CATEGORIZING FOOD IN GOOD OR BAD
In a healthy diet, there are no categories. We put first and foremost on balance and variety. To simplify your life, your grocery basket should contain 80% healthy, fresh and low-processed foods and 20% other foods of your choice!
4. FIND THE LISTENING OF YOUR BODILY SIGNALS
Learn to ask yourself why you eat. Do you eat because you are hungry or just because it's time? To know when to stop, make a habit of leaving on the plate. If you are not sure if you are satisfied, leave yourself a break of at least 30 minutes.
5. CONCENTRATE ON THE PHYSICAL AND PSYCHOLOGICAL BENEFITS OF THE EXERCISE
We agree, it's much more motivating to dwell on the benefits of exercise on sleep, well-being, stress, mood, energy, etc. than the number of calories burned after 1 hour of treadmill! If you move to lose weight, you will see physical activity as a chore, but if you simply move to feel good, it will be a fun session!
Valérie Gaudreault
valerie.gaudreault@provigo.ca
Nutritionist
