Is Losing Weight Before Summer Necessary? Despite ongoing societal pressure, particularly for women, to prepare a “summer body,” experts suggest it may not be essential. “Even if you’ve gained a couple of pounds over the winter, that’s perfectly normal,” one nutritionist noted. However, setting realistic goals is crucial, recognizing the difference between an ideal weight—often based on past body shapes—and a healthy weight that’s appropriate for your current body.
Focus on Waist Circumference, Not Just BMI
How can you tell if you’re at an unhealthy weight? Although Body Mass Index (BMI), calculated by dividing weight by height squared, is a common metric—with a normal range between 18 and 25—it has limitations. “BMI doesn’t account for age or muscle mass,” explained one expert. A more reliable indicator is measuring waist circumference at the level of the navel, aiming for under 88 cm for women and 102 cm for men. Exceeding these measurements can increase the risk of metabolic issues, vascular problems, diabetes, and inflammation.
Underlying Causes of Weight Gain
What causes weight gain? Primarily, it’s an imbalance between calorie intake and physical activity. However, other factors can contribute, including thyroid problems, menopause, chronic inflammation, and insulin resistance—a hormonal dysfunction where the body struggles to absorb sugar, converting it into fat instead. “And it can go unnoticed,” noted Eva Vacheau, “because standard lab tests typically only measure fasting blood glucose, not insulin levels.” A Homa test can assist assess insulin resistance.
Ten Steps to Sustainable Weight Management
What are some initial steps toward sustainable weight loss? Skipping meals or intermittent fasting are not recommended. “These approaches can disrupt eating behavior, hormonal function, and worsen sugar cravings,” the nutritionist said. Here are ten simple steps to get started:
1/ Stop snacking between meals: This often unconscious habit, driven by stress or boredom, adds unnecessary calories. Tip: Keep a food diary to track everything you consume—the results may surprise you!
2/ Accept your time chewing: Eating too quickly prevents satiety signals from reaching the brain, leading to overconsumption. Eva Vacheau explained, “When you eat too fast, the signals of satiety arrive much less quickly to the brain and the amount ingested will therefore be greater.” Tip: Chew each bite for ten seconds and put your fork down between bites. This also aids digestion!
3/ Drink more fluids: Often, “hunger is thirst in disguise.” Both hunger and thirst are regulated by the same area of the brain. Staying well-hydrated—at least 1.5 liters per day—can reduce feelings of hunger. Tip: Drink a glass of water when you experience a craving. Then, ask yourself if you’re truly hungry!
4/ Prioritize sleep: As the saying goes, “early to bed, early to rise.” Lack of sleep impacts weight. “When you don’t get enough sleep, you secrete more ghrelin, the hunger hormone, and less leptin, the satiety hormone.” This leads to increased cravings throughout the day!
5/ Move more, regularly: One to two hours of fitness per week isn’t enough to burn calories. “Activity should be daily, aiming for 7,000 to 8,000 steps per day.” Tip: Get off the subway one stop early or take the stairs instead of the elevator. Housework and gardening also count!
6/ Structure your plate: The golden rule: one-quarter protein (animal or plant-based), one-quarter carbohydrates, and one-half vegetables—raw or cooked, preferably organic and seasonal. “A satisfying and low-calorie plate,” Eva Vacheau emphasized, ideal for long-term weight management. Tip: Try batch cooking on weekends to prepare some ingredients in advance, simplifying weekday meals.
7/ Start the day with a protein-rich breakfast: Eggs, cottage cheese, turkey, or chicken are decent options. Pair them with fiber-rich bread—whole wheat, sourdough, or rye—and a small piece of fruit, like a kiwi or blueberries. “But avoid too much sugar, as it can cause a rapid spike in blood glucose and a subsequent energy crash.”
8/ Brush your teeth: Not just for hygiene. “It cuts off sugar cravings stemming from oral flora. A mint-flavored toothpaste will reduce your desire to snack!” Eva Vacheau assured.
9/ Go at your own pace: You don’t have to overhaul everything overnight. Start with one habit at a time. “Weight loss should be viewed as a marathon, not a sprint.”
10/ Allow yourself indulgences: This represents part of the weight loss process. “You’re allowed to eat pizza and burgers, or you’ll struggle to manage frustration.” Tip: Follow the 80/20 rule—80% healthy habits and 20% for treats! And enjoy your meal!
To learn more: “Révolution perte de poids” (Weight Loss Revolution) by Eva Vacheau, published by Le Courrier du Livre. This accessible guide helps you understand the mechanisms of weight gain and how to balance your diet without making it overly complicated. Includes a four-week weight loss program.
Coming soon in April: “Pulsions sucrées” (Sugar Cravings) by the same author. This book “deciphers our relationship with sugar from a biological, hormonal, and emotional perspective and offers concrete solutions to break free from addiction.”
