Lose weight in 2025: methods that really work

With the increasing medicalization of weight loss, we tend to underestimate the importance of lifestyle habits in weight management. While medication and bariatric surgery are gaining popularity, lifestyle interventions remain essential to ensure lasting success.

Weight loss results from a complex interaction between many factors such as environment, age, gender, genetics, physical activity, diet, microbiota, stress and sleep. Among these, lifestyle habits occupy a central place. An effective approach is based on a gradual and adapted transformation of lifestyle, thus promoting lasting and sustainable changes.

Food first

Diet is at the heart of the weight loss process. Although calorie intake is no longer considered the sole determining factor, it remains an essential element. Moderately reducing calorie consumption, so as not to influence basic metabolism, remains an effective strategy.

Approaches like intermittent fasting, which restricts food intake time slots, can result in modest weight loss. To avoid feelings of hunger, favoring foods with low energy density, such as vegetables, fish, poultry and whole grains, is recommended. Getting enough fiber and protein also helps promote satiety.

Scientific advances are highlighting the link between the intestinal microbiota and weight management. Intestinal dysbiosis, or microbiota imbalance, can influence body weight. Certain probiotics, by reducing inflammation and promoting the growth of bacteria like Akkermansiacan reduce appetite and promote weight loss, particularly at the visceral level. The coming years will allow us to better define the most effective interventions to modulate the intestinal microbiota, thus opening new perspectives on the management of absorption and use of calories.

Finally, adjusting the proportion of carbohydrates according to the level of physical activity and considerably reducing added sugars are essential dietary strategies for healthy and effective weight management.

Regular physical activity

Physical activity is another key parameter for weight loss. It also has many health benefits, including reducing the risk of chronic diseases and managing stress. To lose weight, energy expenditure must be greater than energy intake. Physical activity contributes to energy expenditure via its influence on basic metabolism, i.e. the quantity of energy (calories) that the body needs at rest. Basal metabolism depends on height, body composition, gender and age. By helping to increase muscle mass, physical activity increases energy expenditure at rest. Physical activity also promotes energy expenditure beyond basic metabolism, since being active burns calories. For adults, it is recommended to do at least 150 minutes of moderate-to-vigorous intensity physical activity per week, divided into sessions of 10 minutes or more. It is also advisable to do muscle strengthening exercises at least twice a week.

Chronic stress management

Chronic stress can impact eating habits and lead to weight gain. Indeed, the body’s response to chronic stress is to release a hormone called “cortisol”. However, high levels of cortisol can trigger cravings for foods high in fat and sugar, promote the accumulation of fat in the belly, reduce levels of leptin, the satiety hormone, and increase ghrelin, the appetite hormone. Stress management techniques, such as meditation and deep breathing, can help you respond better to stress. Regularly scheduling time for hobbies and finding a work-life balance are other tips that can also be beneficial. Finally, do not hesitate to consult health professionals for help.

Get enough sleep

Sleep is a lifestyle factor that has been linked to weight changes. Research shows that adults who don’t get enough sleep (<7 hours per night) tend to have higher weight than those who get enough sleep. indeed, sleep duration could an influence on energy consumption and>

1. Implement behavioral changes gradually so that you can maintain them over the long term and benefit from their health benefits.
2. Set realistic, measurable and time-limited objectives in order to be able to evaluate your progress (SMART objectives).
3. Be supported by loved ones and/or health professionals, as this contributes to the development of a feeling of responsibility for the weight loss process.

Ultimately, sustainable weight loss is not based solely on medical solutions, but on a holistic approach that values ​​lifestyle habits.

Would you like to learn more? This evening Denis Boucher, doctor of experimental medicine, and I are offering a free conference on our best tips for lasting weight loss. To register: https://www.isabellehuot.com/pages/webinaire-isabelle-denis.