Hunger, frustration, fatigue… The solution? Continue to eat a varied diet, but start exercising. Here is our professional advice to help you lose weight through a combination of healthy eating and regular physical activity.

We preserve healthy fats

Contrary to what you might think, we should not completely eliminate fat. Healthy fats, including omega-3 fatty acids, are important for the proper functioning of our body. To season our salads, we can use rapeseed oil or walnut oil. To cook our dishes, we can opt for olive oil.

We consume protein

Protein consumption is important when you want to lose weight while exercising. Protein contributes to the maintenance and development of muscle mass. We can choose lean sources such as fish, eggs, legumes, or white meat.

Priority to starchy foods with a low glycemic index

Choosing starchy foods with a low glycemic index can help provide longer-lasting energy and may help with appetite management. These include:

• whole grains
• dried legumes
• sweet potatoes
• sourdough or whole-grain bread

Bye-bye excess sugar

Just like excessive alcohol and excess salt, foods and drinks high in added sugar should be limited. Added sugar is not essential to our diet. If you want to sweeten a dish, you can use alternatives such as muscovado sugar or agave syrup, but these should also be consumed in moderation.

We eat homemade

If we have time, we cook. Whenever possible, we can limit highly processed foods and prepare homemade meals instead. This makes it easier to control the ingredients and portions in our meals and can support a balanced diet.

Fruits, vegetables and water

These three elements have an important place in a balanced diet. Vegetables can be eaten generously, especially when prepared with moderate amounts of added fat. If you’re feeling a little hungry, fruit can be a good option. Finally, drink enough water throughout the day, with individual needs varying according to factors such as activity level, climate, and health.

Sports coach

Once our diet is on track, we can calmly start moving. For Marine, diet represents a large part of the work when trying to lose weight through sport. However, regular physical activity is also important for overall health and should not be neglected.

The little things that make a difference

It may seem simple, but if we take the stairs instead of the escalator whenever we face this dilemma on the subway, our legs will gradually become stronger. If we take the stairs instead of the elevator when going down for coffee, we add more movement to our daily routine.

We can therefore change our habits little by little, and these small changes can have a positive impact on our overall physical activity. It’s not just a short-term diet; it’s about developing healthier habits that can be maintained over time.

We alternate cardio and strength training

And no, to lose weight, it is not enough to go running around the house twice a week. In fact, combining cardiovascular exercise with strength training can make your workouts more varied and help improve both endurance and muscle strength.

If you are very motivated, you can even combine the two during the same session.

We motivate ourselves as often as possible

If you are in a hurry, the ideal is to exercise regularly and find a routine that you can maintain. Aim for consistent physical activity rather than trying to do too much at once.

Muscle is denser than fat, so we should not panic if the results on the scale are not immediately noticeable. The goal is not simply to follow a restrictive diet, but to develop healthier eating and exercise habits that can be maintained over the long term. Let’s get moving!