25 scientific rules for losing weight that nutritionists don’t talk about, but that really work

1. Start the day with two glasses of water

Drinking two glasses of water upon waking helps to restart the body after the night and gently rehydrate it. This simple action also helps to better regulate appetite in the morning.

2. Wait a few minutes before the first meal

Letting a short time pass before eating helps to distinguish true hunger from a simple morning reflex, often linked to fatigue or habit.

3. Drink regularly throughout the day

Regular hydration helps maintain energy and avoid confusion between thirst and hunger, which is common during the day.

4. Learning to recognize real hunger

Eating because you are hungry, and not out of boredom or stress, is an essential foundation for regaining a more peaceful relationship with food.

5. Limit automatic snacking

Becoming aware of the moments when we snack without thinking about it helps to reduce these unnecessary food intakes, often linked to emotions.

6. Eat dinner early enough

Eating dinner too late disrupts digestion and sleep. Eating earlier helps the body regulate itself better during the night.

7. Allow the body some rest before bedtime

After the evening meal, allowing the body some quiet time promotes better digestion and a more peaceful sleep.

8. Don’t demonize food

   No food is forbidden in itself. It’s the quantities, frequency, and manner of consumption that make the difference.

   9. Consume starchy foods in moderation.

   

   Potatoes, rye bread or rice have their place in a balanced diet when incorporated in moderation.

   10. Prioritize raw products

   Choosing simple, minimally processed foods allows for better control over what we eat and provides essential nutrients.

   11. Cook at home as often as possible

   Homemade food helps avoid hidden excesses of sugar, salt and fat, while also restoring the pleasure of eating.

   12. Vary the colours on the plate

   

   A colorful plate, rich in green, red or purple vegetables, is generally more nutritious and more satiating.

   13. Reduce your consumption of ultra-processed foods

   These products, often nutritionally poor, are best consumed only occasionally to maintain a balanced diet.

   14. Reserve sugary drinks for special occasions.

   Sodas and commercially produced juices provide a lot of sugar without providing real satiety. Consuming them occasionally is more than enough.

   15. Eat slowly

   Taking your time at the table helps the brain register satiety and allows you to naturally eat less.

   16. Chew each bite thoroughly

   Slow chewing improves digestion and increases the feeling of fullness.

   17. Put down your cutlery between bites

   This simple gesture helps to slow down the pace of eating and to better listen to one’s sensations.

   18. Stop before you feel overwhelmed.

   Getting up from the table feeling 80% full is often more beneficial than eating until you are completely stuffed.

   19. Move a little each day

   Physical activity does not need to be intense to be effective: regularity counts more than performance.

   20. Walk at least 30 minutes a day

   Daily walking supports metabolism, improves mood and fits easily into daily life.

   21. Improve your posture

   Standing up straighter throughout the day helps you breathe better, reduce tension and feel more energetic.

   22. Incorporate simple stretches

   A few stretches in the shower or before bedtime promote recovery and relaxation.

   23. Getting enough sleep

   Quality sleep helps regulate hormones related to appetite and limits uncontrolled cravings.

   24. Note your sensations and progress

   Keeping a journal helps you better understand what works for you and move forward without obsession.

   25. Ask yourself if each choice supports your well-being

   Before eating or giving up, asking yourself this question helps to make choices aligned with  sustainable weight loss  and a more serene relationship with yourself.