To lose weight sustainably, one should aim for a gradual loss of 5% of their body weight over 6 months, prioritize an overall improvement in diet (fiber, fermented foods) rather than restrictive diets, and sleep enough to regulate appetite hormones.

noli's read

The recommended gradual approach is solidly supported by science. A meta-analysis published in the journal Circulation confirms that a weight loss of 3 to 5% already provides major benefits to overall energy and vitality, while being much more sustainable than rapid reduction. Regarding the failure of restrictive diets, long-term observational studies confirm that deprivation disrupts the body's natural balance, thereby promoting the yo-yo effect. Furthermore, randomized clinical trials support that the integration of fiber and fermented foods improves digestion and naturally supports satiety. Finally, the link between rest and weight is robust: review studies in the journal Sleep demonstrate that less than 6 hours of sleep disrupts biological hunger messengers (leptin and ghrelin), which stimulates the appeal for rich and sugary foods.

the sources

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6. 6Liu RT, Walsh RFL, Sheehan AE 2019