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Reserve sugary drinks for special occasions.
Sodas and commercially produced juices provide a lot of sugar without providing real satiety. Consuming them occasionally is more than enough.
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Eat slowly
Taking your time at the table helps the brain register satiety and allows you to naturally eat less.
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Chew each bite thoroughly
Slow chewing improves digestion and increases the feeling of fullness.
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Put down your cutlery between bites
This simple gesture helps to slow down the pace of eating and to better listen to one’s sensations.
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Stop before you feel overwhelmed.
Getting up from the table feeling 80% full is often more beneficial than eating until you are completely stuffed.
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Move a little each day
Physical activity does not need to be intense to be effective: regularity counts more than performance.
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Walk at least 30 minutes a day
Daily walking supports metabolism, improves mood and fits easily into daily life.
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Improve your posture
Standing up straighter throughout the day helps you breathe better, reduce tension and feel more energetic.
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Incorporate simple stretches
A few stretches in the shower or before bedtime promote recovery and relaxation.
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Get enough sleep
Quality sleep helps regulate hormones related to appetite and limits uncontrolled cravings.
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Note your sensations and progress
Keeping a journal helps you better understand what works for you and move forward without obsession.
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Ask yourself if each choice supports your well-being
Before eating or giving up, asking yourself this question helps to make choices aligned with sustainable weight loss and a more serene relationship with yourself.
Ultimately, it is often the simplest, least spectacular rules that most profoundly transform the way we take care of ourselves, day after day.
