How many pounds can you lose per month without risk?

When the goal of losing weight is motivated by health reasons, due to diabetes, cardiovascular disease, joint problems … the support of a health professional for weight loss is indispensable. If weight loss responds to other motives (weight loss associated with a sedentary lifestyle, marriage on the horizon, fear of obesity, fear of gaining weight after quitting smoking, etc.) talk about it with your doctor who treats a food specialist (dietitian, therapist Feeding) is the first step before starting. It is also necessary to supervise this step and avoid shortcomings, but also and above all, to understand that there is no quick way to lose weight in a healthy and correct way. So a question arises: How long does it really take to achieve this? According to the Centers for Disease Control and Prevention (together the main US federal agency for protecting public health), successful people do it gradually with a loss of about 3 to 5 kilograms in two to three months.

But since losing weight safely is a gradual process, it can take several months to achieve the desired goal. Mais comme l’expliquent des experts à la revue Medical Xpress, cela vaut la peine de prendre son mal en patience étant donné qu’il s’agit également d’apprendre à changer durable son mode de life pour se sentir mieux et donc se maintenir In the form of. “ Losing weight permanently is really a matter of changing your lifestyle and diet. The best approach is to set safe, achievable goals that are achievable. », explains the review. And that decision begins with the realization that while fad diets or highly restrictive diets can lead to rapid weight loss, it is not permanent weight loss. In addition to the hoped-for weight loss, the effects of a weight loss regimen are manifold and often underestimated. Nutrient deficiency accompanied by excessive weight loss can affect the functioning of the body at the level of kidneys, heart and bones.

“Fad diets don’t work.”

Enfin, l’Assurance Maladie rappelle qu’il ne faut pas non plus negliger l’impact que peut avoir un regimen au niveau psychologique: these fragile persons, les échecs à répétition d’un régime peuvent entraîner une depression et une perte d’ self esteem In extreme cases, severe eating disorders such as anorexia may appear. “ Fad diets, by today’s standards, don’t work. What works is a sustainable lifestyle that promotes a healthy weight and meets one’s nutritional needs. says Samantha Heller, MD, a registered dietitian at NYU Langone Health in New York. ” Once you lose weight smartly, those are the pounds you won’t get back. Rely on a healthy diet and exercise to keep it down. » The observation is the same for Manuela Tessier, in charge of health education at the Health Insurance of Paris who recalls ” That there is no miracle diet and even more so the so-called “target” diet that allows you to lose only part of the body (thighs, stomach, etc.).

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Nathalie Riant, a nutritionist at Health Insurance Paris, warns against mono-diet’s (proteins only, liquid only, etc.), which “ It does not provide all the necessary nutrients, and ends up causing a deficiency. Everyone is different, she insists, and that a diet that works for one person may not work for another: We’re not all the same. Finally, dieting to lose weight also leads to profound changes in metabolism. On this subject, Inserm confirms in its section Detox channel Ironically, weight gain (the famous “yo-yo” effect) is one of the frequent consequences of frequent diets, especially if it is not accompanied by physical activity. Also, the first step to a successful weight loss program is to carefully examine your diet and make a list of everything you drink and consume, including sugary drinks and alcohol, as recommended by the Centers for Disease Control and Prevention. In addition, context (stress, smoking cessation, life as a married couple, etc.) can also be included.

Eat better and with pleasure

Some people, for example, have to eat too quickly, eat while standing (which can lead to eating thoughtlessly or too quickly), or they always want to eat dessert even if they are no longer hungry. Weight can be linked to bad habits that have settled insidiously like snacking in front of the TV, eating sweets at work, stopping at a fast food restaurant on the way home from work or using food to fight obesity, boredom or cheer up. “ By knowing your triggers, you will be able to make a special effort to avoid them or replace them with healthy options. For example, you can bring healthy snacks to work and practice skipping junk food. Going back to your menu, you can start by replacing unhealthy eating with healthy choices and healthy habits. For example, eat only when hungry and eat slowly. If you eat when you’re bored, do something that doesn’t involve food.recommends the medical journal.

For its part, the health insurance explains that eating better is simply eating balanced, varied and moderate portions: you have to eat satiety without overeating and take your time: the brain receives satiety signals about 20 minutes after you start eating. meal. It is also advised to eat less fat and sugar by reducing the intake of fat and sugar. One piece of advice is in particular to change the way you cook: remove the fat from meat and preferably choose lean meat, use vegetable oil by measuring it with a tablespoon, boil, steam or bake it instead of frying it, and remember to limit your consumption of foods containing High in saturated fats (the saturated fatty acids that make up fats), such as cheese, ice cream, and fatty meats. And for sugar, by limiting the intake of foods and drinks high in sugar (soft drinks, juices, sweets, etc.). Finally, Manuela Tessier recommends favoring products without added sugar over low-fat products, which are often loaded with food additives.

These recommendations are more important for populations such as the elderly, adolescents, pregnant or convalescent women who practice diet for aesthetic reasons, without medical recommendation or supervision, is strictly contraindicated. It should be noted that while research agrees that there is no “miracle” solution to ensuring effective weight loss, that is suitable for all individuals, the health benefits of regular physical activity have also been proven. In this regard, the World Health Organization (WHO) recommends that adults devote at least 150 to 300 minutes a week to moderate-intensity endurance activity or do at least 75 to 150 minutes of physical activity. Sleep is a recognized risk factor for obesity, which would affect 17% of the adult population in France according to estimates by the Ministry of Health. These findings underscore the importance of exploring the relationship between weight and sleep to enhance the individual. Weight loss.