How to Lose Weight Fast? A Simple and Healthy Approach
In today's world, many people want to lose weight quickly. Even though society is becoming more accepting of different body shapes, personal pressure to be thin is still very strong.
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| How to Lose Weight Fast? A Simple and Healthy Approach |
The problem is, fast weight loss isn’t always safe or effective. Experts now recommend a healthier, more balanced approach to losing weight.
Why Extreme Diets Don’t Work
Trendy diets like keto, intermittent fasting, or high-protein plans may promise fast results.
But, they often lead to mental stress, frustration, and guilt.
Diets can cause what's called "cognitive restriction"—constantly thinking about food and feeling bad when you eat something “wrong.”
Diets make you lose both fat and muscle. Losing muscle slows down your metabolism, which makes it harder to keep weight off.
That’s why up to 95% of people regain the weight they lost within four years.
Step One: Understand Your Eating Habits
Before starting any weight loss plan, it's important to look honestly at how and why you eat.
- Do you eat when you're sad, bored, or stressed?
- Is your relationship with food calm or emotional?
If weight gain is temporary, small habit changes may be enough.
But if food is linked to deep emotional issues or physical problems, it's time to talk to a doctor.
Weight gain often has multiple causes: past diets, hormone issues, medical problems, and emotional struggles. It’s not just about eating too much.
Respect and Listen to Your Body
Losing weight should not come from self-hate. Instead of trying to love your body right away, try to respect it. Respect is the first step to making real changes. This can take time—sometimes months—with help from a professional.
Learn to Recognize Real Hunger
Many people eat at set times or because of habits, not real hunger. stress, boredom, or even thirst can feel like hunger. After many diets, people often lose touch with their body’s hunger signals.
Mindful eating—slowing down, enjoying food, and stopping when full—is a skill worth relearning.
Focus on Real, Simple Foods
Anthony Fardet, a food researcher, says people should stop looking for miracle foods or “superfoods.” Instead, he recommends the 3V Rule:
- 1st Rule: Plant, 85% minimum calories
- 2nd Rule: Real foods, 85% minimum calories
- 3rd Rule: Varied, if possible Organic, Local and Seasonal
1- Eat whole, natural foods and avoid highly processed foods (no more than 2 per day).
2- Eat more plant-based foods while choosing high-quality animal products.
3- Eat different kinds of foods, unless you have a medical reason not to.
No single food will make you fat or thin. Balance and enjoyment are key.
Understanding what each type of food does for your body helps you make better choices.
Move in a Way You Enjoy
Physical activity helps with weight loss and boosts your health. A mix of cardio (like walking or dancing) and strength training (like resistance exercises) is ideal.
Dietitians suggests 60% cardio and 40% muscle-building. But the most important thing is to find movement you enjoy—whether it’s yoga, walking, or just taking the stairs.
"Physical activity is a mindset. It means choosing to move more during your day, not just going to the gym.”
Sleep Is Key to Weight Loss
Sleep is often ignored when trying to lose weight. But poor sleep affects hunger hormones—leptin (which helps you feel full) and ghrelin (which makes you feel hungry).
When you're sleep-deprived, you're more likely to crave sugary and fatty foods.
Manon Clavier often sees this in her patients, especially moms and people with sleep issues. When you're tired, your body looks for energy in the wrong places—like junk food.
Medical Sources
- Dr. Jean-Michel Lecerf, *40 False Ideas About Diets* (Quae, 2023)
- Prof. Boris Hansel, *Eating with a Light Mind* (Michel Lafon, 2025)
- Mayo Clinic: [Why Fad Diets Fail]
- Harvard T.H. Chan School of Public Health: [The Nutrition Source]
- National Sleep Foundation: [Sleep and Weight]
