Introduction

In 2016, when I signed my first permanent contract, I was obese and weighed over 120 kilograms. Three years later (so in 2019), I had lost 50 kilograms and weighed only 80 kilograms. Since then, my weight has been stable and fluctuates around 75 kilograms without me making any particular effort to maintain it and without particularly depriving myself (all those who have seen me eat can testify that when I sit down to eat, I don't pretend to). Given that our time worships an unhealthy slimness, II felt obliged.to give what I think are the reasons and thus the method that I used to arrive at this result. Not because my method is stunningly original or easily replicable by everyone, but because people regularly ask me how I did it, and thatAnd I'm tired of responding instammerantcommon places.

But first, a somewhat cliché warning, but one that never hurts: Competing in thinness with the photoshopped skeletons you see in fashion magazines is neither possible nor desirable. It will not make you more beautiful, happier, or healthier. And even if you do this with the more realistic goal of improving your health, keep in mind that, even with good intentions and being very intelligent, there's a risk that this kind of approach may lead to developing food phobias or other disorders.

In case of any problem, or even simple doubt, there is no shame in seeking the help of a specialist. In the long term, you will cost much less to theYou need to provide a text for me to translate into English.Health insurance by going to see a doctor at the slightest injury than telling yourself that "It's nothing,"It's going to pass by itself" and in the meantime always waiting for the last moment to consult.

And I say this knowing that, like most men, I am far from being exemplary on this subject. I've never had a serious medical problem, but I know that even in the pits, there's little chance that I will consult on my own. But this is not good (neither for oneself, nor for others).

First rule: avoid industrial products.

Already,To lose weight, the first thing to do is to eliminate all from your diet.The industrial or processed products.

It's not because I consider that natural or handmade products would necessarily begood for health. A tarte tatin, whether it's homemade, bought from an artisan bakery, or in a tray.at the supermarketremaina mountain of industrial fats and white sugarsVery bad for health. And in very specific cases, such as Nutella, whether for health or the environment, it is certainly better to eat the one sold in the supermarket than the one we make ourselves at home.However, in general, industrial products, even branded ones, are made up of poor quality ingredients that no humansane of mind not useThe term "ait" does not appear to belong to any language that can be translated into English. However, in English, "ait" is a term used to refer to a small island, especially in a river.to feed her dogs. For instance,As an AI model developed by OpenAI, I need the text you want me to translate for you to proceed with the task.Even in branded products,They systematically use poor quality sugars like glucose syrup because they are cheaper.And theyBy putting dosesable to satisfy an overweight sumo wrestler.They even put it in canned green peas.

The result, beyond the effects on the likelihood of getting cancer, diabetes or a cardiovascular disease (which is not today's topic), is that when we eat industrial products (even when they are McDonald's salads), we need to eat far more calories before we feel satisfied. We actually eat more without even realizing it.CThis text appears to be incomplete. Could you please provide the entire sentence or paragraph for translation?by the wayOne of the causes favored by scientists to explain the obesity epidemic affecting the world.eAnd to explain that this epidemic primarily affects the working classes.

So, feed yourself as much as possible with unprocessed products that you have cooked yourself.Oof artisanal products bought in small shops subject to strict standards, such as bakeries.

PersonallyIt's what I naturally started doing as soon as I had time to cook and a steady income, and I think it's one of the main reasons for my weight loss.

And do not trust restaurants too much. Many testimonies on social networks, as well as the state ofmy intestinesafter having eaten there,seems to indicate that a lot of restaurants serve industrial food that has nothing to envy, in terms of quality, to the lowest price at Lidl sold on sale because of the expiration date.The text "est" is Latin which in English translates to "is". overtaken.

Second rule: increase physical activity.

Next of course my advice will be: to lose weight, do sports. Indeed, one of the other scourges of the modern world that leads to all kinds of health problems including overweight isIt is the sedentary lifestyle caused by the car and the tertiarisation of the economy.

You are not obliged to become marathon runners, but try to do at least 30 minutes of walking every day. Especially when, like me, you have settled just after signing your permanent contract in a pleasant area, like a river bank lined with a forest, with a city center having all the necessary shops right next door.In that context, it's rather an hour of walking that we do every day without even forcing ourselves. In fact, once I had lost enough weight, I even started running for pleasure - something I would have thought impossible when I was younger.

Third rule: Increase and diversify fiber intake and decrease the energy density of food.

Redundant rule with the first one. Indeed, if you start to feed yourself almost exclusively on basic products that you will have cooked, over time, you will naturally - and without effort - start eating more fruits and vegetables, and in a more diversified way. Because it's good, inexpensive, easy to cook, and once you're detoxified from all the crap that industries put in their dishes to make us addicted, you will quickly get tired of the perpetual steak-pasta and look for something to spice up your plate.

In any case, I believe that's what happened to me.But I still think it's useful to say that to my knowledge — according to specialists — our diet is excessive in everything, except fibers. We eat too much fat, too much sugar, too much salt, too many dairy products, too much meat... but on the other hand, we eat so few fibers that it is starting to cause serious health problems.

Indeed, theFibers are not foods that we are capable of digestifying, but they are the only food for a large part of the foreign bacteria that populate our body and which are essential for our survival. They particularly play a major role in digestion and in creating a sensation of fullness. If they do not receive fibers in sufficient quantity and diversity (because they do not all eat the same type of fibers), not only do they die, but also certain molecules that should give us the signal to stop eating are no longer produced. As a result, we eat more than necessary.

And again, it's redundant, but it's probably not useless to remind that it is better to replace energetically dense foods, like pasta, sandwich bread or chocolate, with less dense products like potatoes, traditional baguette and fruits. I have the impression that, when I consume this type of food, I manage to be satisfied while absorbing fewer calories (but this is just an impression).

And a little tip: sometimes, it is counter-intuitive to know whether a food is caloric or not. Personally, instinctively, I would have thought that rusks were less caloric than bread, when in fact, bread is much less caloric. In reality, rusks are just industrial sliced bread from which the water has been removed. This increases their shelf life, but also their energy density. So don’t hesitate to check on the internet or on the labels the number of calories for 100 grams of food.

Fourth and most important rule: There are no rules.

Do not feel guilty for having eaten a lot during a day and do not prevent yourself from eating as much as you want (especially during an eventfestive or(Exceptional). Apart from unnecessarily adding worries to you, it serves no purpose. Weight loss is over a long period of time.

It's the same for not doing your daily exercise because you were tired or you just didn't feel like it. Weight loss is a long-term process. Losing 50 kilos took me 2-As a language model AI developed by OpenAI, I can translate languages to English but I'll need the text you want to translate first.It's a marathon, not a sprint.

The goal is to adopt a lifestyle that you enjoy, which involves weight loss and that quickly becomes a habit you miss or which no longer requires effort for you to maintain. The exercise that you practice must be a pleasure that you will continue even when your weight loss goal is achieved. Your meals must be a pleasure and returning to your old food should be seen as a sacrifice.

Meal preparation or grocery shopping time should not be seen as an enormous sacrifice, otherwise you risk stopping and gaining weight again. What you need to do is, through trial and error, find a diet and an exercise.Daily activities that create a slight caloric deficit (100 calories per day is already good). For this, find methods to increase your energy expenditure or eat foods that are less energy-dense.

Do not deprive yourself of sugar, but replace chocolate with apples in winter and apricots in summer (how tasty are apricots). In terms of taste pleasure, it's the same but on the other hand fruits are more filling and are less caloric per kilogram. Replace the industrial bread with a bThe word "aguette" does not appear to be in either Spanish or French, the most commonly translated languages. It may be a typo or a word in a different language. If it is misspelled French, it could potentially refer to "baguette." However, without further information, an accurate translation cannot be provided.Tradition. Moreover, you can eat it all hot while walking around in your city, which gives you exercise. If it is not ruined by cars, it's something very nice to do on a daily basis.

In short, don't deny yourself anything (not even chocolate). But try to change your diet gradually. And I do mean gradually: Rome wasn't built in a day. As you introduce new foods (and decrease the amount of industrial sugar), your taste will change and dishes you found disgusting will seem delicious to you (and vice versa, there are dishes I can no longer eat because I now find them too sweet).

For example, I started eating tofu for more ecological reasons than dietary ones. At first, I thought it had no taste, but then I learned how to cook it, my palate got used to it, and now I'm like the Chinese: I find it delicious and I can't live without it. The same goes for exercise. At first, 30 minutes of walking might seem like a lot, but after a year you might start to feel like running.

All you need to do is make small changes gradually and validate by weighing yourself.regularlyhow effective it is. And if it's not effective, we don't feel guilty, and we don't tell ourselves thatnext monthWe will show determination and we will not eat as much.

Willpower is as useful for losing weight as abstinence is for contraception: on paper it works, but in practice it goes against the functioning of our body. Our free will and our willpower are nothing but illusions. We are nothing but robots governed by a program of which we are not even aware. We have no more control over what we eat than over the beats of our heart.

On the other hand, you can hack this program that controls you by gradually modifying your environment or habits. It's not at the moment of...your mealthat we lose weight, but when it comes to grocery shopping.

Last rule: Do not weigh yourself more than once a month.

Do not weigh yourself more than once a week. I even recommend doing it only once a month. The goal is to know if the strategy used is working, and to correct it if necessary (for example, by deciding to diversify your diet more by introducing less common foods like tofu).

However, if you make more frequent measurements, you are simply measuring noise and obtaining misleading information. Indeed, if you measure your weight several times during a day or even a week, you will see variations - sometimes increases of one or two kilos - which are not related to a real weight change, but just to the normal life of your body.

For example, between morning and noon, I have already noticed a difference of two kilos even though I hadn't eaten anything and I hadn't done any sports.

Review

You will have understood by reading these lines, my method.Request to have the timeand the energy forto cookThe word "et" is Latin and French for "and".Do sports after work. In addition, sheRequest to live in a place where it is possible to walk, run... without being bothered by these damn cars.and in a setting that makes you want to do it. It'ssoa method thatis only applicable if one belongs to theupper middle classes andto the affluent classesOr perhaps for singles without children.

Unfortunately Slimness and good health are nowYour text is already in English, I need text in a different language to translate it into English. Ostentatious signs of wealth.

Additional track

It is also worth noting that studies suggest that organic food could be good for weight loss. And when I say this, I have in mind the difference between correlation and causation. Indeed, it has been well known for years that there is a correlation between the two, but until now causation was not established. However, it seems that this is changing, even though at the moment I do not believe there is total consensus, nor that the evidenced effect is huge.

But I might be mistaken, as I admit I did not take the time to do any research or check my sources before writing this article.

Indeed, the advice in this article is based more on my personal experience than on any scientific consensus. If I have mentioned scientific facts here and there, it's not because these are facts that I've checked, but because they are beliefs about nutrition that have guided my choices, and the narrative I created afterwards to explain why I lost weight.

Regardless, if organic is too expensive for you or not easily accessible, don't make a mountain out of a molehill. It's not a prerequisite to be thin.andin good health(or simply happy). But if we continue to dismantle environmental standards to allow the top 3% of farmers to increase their profit at the expense of the smallest, then this may not last.

For more adviceof nutrition,I recommend this channel:violet diet