Losing weight sustainably is not about miracle diets or extreme deprivation. It's a process that requires understanding your body, adopting the right habits, and most importantly, staying consistent in your efforts. After years of coaching clients in Luxembourg, I share with you the secrets that really make a difference.
Caloric deficit: the essential foundation
No method works without a caloric deficit. This means consuming fewer calories than your body burns. But be careful: too large a deficit slows down your metabolism and promotes the yo-yo effect. The ideal is a moderate deficit of 300 to 500 calories per day, allowing a loss of 0.5 to 1 kg per week.
The key is not to eat less, but to eat better while moving more.
Proteins: your slimming allies
Proteins are essential for preserving muscle mass during weight loss. They also increase satiety and require more energy to digest. Aim for 1.6 to 2g of protein per kilogram of body weight, spread across your meals: eggs, chicken, fish, legumes, dairy products.
The importance of sleep
Insufficient sleep disrupts hunger hormones (ghrelin and leptin), increases cortisol, and decreases motivation to exercise. Sleep 7 to 9 hours per night. It's during sleep that your body recovers and your muscles rebuild.
Managing stress to avoid fat storage
Chronic stress elevates cortisol, a hormone that promotes fat storage, particularly in the abdominal area. Incorporate stress management practices: walking in nature, meditation, deep breathing, or simply moments of relaxation.
80% of my clients who fail in their weight loss have a stress or sleep management problem, not a food problem.
Consistency over perfection
Forget perfect diets. What counts is what you do 90% of the time. An occasional slip-up doesn't ruin your progress. What ruins it is giving up after a slip-up. Simply resume your good habits at the next meal, without guilt.
Successful weight loss is a marathon, not a sprint. Take the time to understand your body, experiment with what works for you, and most importantly, get support from a professional who can adapt advice to your personal situation.
