Are you motivated like never before to lose those few extra pounds? And ready to make many sacrifices? Alright. But certain reflexes that we think are logical when we want to lose weight can actually slow down, or even block, lasting weight loss. On Instagram, dietician-nutritionist Pauline Pied regularly warns of these false good ideas. Here are four common habits that can ruin your goal…and how to fix them.
Eat as little as possible
When you want to lose weight, the temptation is great to drastically reduce the quantities. However, this strategy is rarely effective in the long term.
According to Pauline Pied, eating too little mainly creates frustration and food compulsions. Result: the body goes into restriction mode, energy decreases and breakdowns become more frequent.
The solution: focus on satiety
Rather than trying to eat as little as possible, it is better to construct complete and satisfying meals. The ideal is to combine proteins, carbohydrates, fats and fiber with each meal.
“This combination allows you to last longer without cravings and promotes more stable weight loss” assures the expert.
Exercising only to lose weight
Another common mistake: seeing sport only as a way to lose weight. And set about it with enthusiasm. “When physical activity becomes an obligation or a punishment, motivation drops quickly. Many give up after just a few weeks, due to lack of pleasure” underlines Pauline Pied.
The solution: choose an activity you enjoy
Walk, dance, bike, swim, yoga… The important thing is to move to feel good, and not to “compensate” for what you eat. When pleasure is present, the activity becomes easier to integrate over time.
Stock up on “light” products
0% cottage cheese, low-fat yogurts, fat-free sauces… “Light” products often give the impression of making the right choices.
But according to the nutritionist, they can reduce the feeling of satiety and limit certain nutritional intake, particularly fat-soluble vitamins such as vitamin D.
The solution: don’t be afraid of good fats
According to the expert, it is better to favor:
- Semi-skimmed or whole products;
- Good lipids (olive oil, avocado, oilseeds).
“The body needs fat to function properly — especially in women”recalls Pauline Pied.
Focus only on calories
Many people primarily monitor the number of calories (which they count tirelessly). Yet this figure does not tell the whole story. Two foods can contain the same number of calories but provide very different nutrients. “However, the body above all needs a good nutritional balance to function.
The solution: prioritize nutrient quality
Rather than tracking calories, it is better to build balanced meals with:
- Complex carbohydrates;
- Proteins;
- Lipids;
- And fiber.
This approach promotes energy, satiety and more sustainable weight loss.
Ultimately, to lose weight effectively, it’s best to avoid extremes and adopt a balanced approach. This is generally called a dietary rebalancing. “Eating enough, moving with pleasure, not being afraid of good fats and focusing on food quality are often the real levers for sustainable transformation.” concludes the expert.