5 nutrition tips to lose weight

There are a plenty of weight-loss programs available on the market that will do a quick weightloss fix. However, even if weight loss goals are met in the short term, these diets do not produce long-term results. In fact, I regrouped in this article 5 most important nutrition tips to lose weight is to cobining a high-quality nutritional diet with regular physical activity and a positive mental attitude.

Stay hydrated

Drinking water flushes toxins out of your system, particularly dangerous ones that can impair your overall health. You can boost the health of your skin and body by increasing your water intake and flushing out toxins in your body. Don;t overdo the juice diets to flush out toxins, but eating a balanced meal and drinking enough of water will do the same thing.

Not only should you drink plenty of water, at least eight glasses each day, but you should also use it to properly cleanse your skin. Cold water is preferable, but if you can't, make sure the water isn't too hot.

Prioritize nutritious foods

Slow dow on high caloric foods

If you want to avoid excess fat, it is best to choose low-calorie density foods. The amount of calories contained in these foods should be small in relation to their volume. Foods with a low volume to calorie ratio include fruits, vegetables and grain products. Unlike high calorie density foods (chips, pizza,...), you must eat them in large quantities before you can meet your energy needs. This will effectively calm your hunger while allowing your body to function properly, without storing extra fat.

Focus on fiber and protein

Foods containing fiber and protein are satiating and help meet our body's needs perfectly (our body needs 25 to 30g of fiber per day and 20% of protein to function easily). They also provide stable energy, reducing the feeling of hunger, and absorb sugar in the blood, avoiding the rapid accumulation of lipids (fat).

To lose a few pounds, we advise you to include meat and its substitutes (soy, tofu,...), fruits and vegetables, eggs or low-fat dairy products in your diet.

Avoid processed foods, fats, sugar

Limit high fat foods

Note that lipids are the food components that provide the most calories. Necessary for the proper functioning of your body, it is however advised to limit its rate to 30% of the total calories that you absorb. Beyond that, you risk putting on weight. Foods from fast food (fried food, breadcrumbs,...), pastries, bakeries, or even whole milk products, containing a significant amount of saturated fats, are therefore to be avoided when you want to lose weight.

Avoid eating processed food

Industrial finished products are also full of calories (carbohydrates, lipids, proteins,...) in addition to containing several elements that are harmful to your health. As part of a healthy and balanced diet, we advise you to limit the consumption of these products. Choose organic products, your health and your weight will be better!

Hydrate yourself

We all know that it is important to drink enough water. But does drinking really help you lose weight and feel better and fitter?Our body is composed of 65% water. This quantity decreases with the aging of the tissues and is replaced by fat.

The quantity of water varies according to several criteria such as exercise, the hot atmosphere and its hygrometry, the sweating,  and your diet. The richer your diet is in proteins and processed foods, the more you should pay attention to your water consumption.

Determine your water needs by doing this little math: your weight / 7 = your number of glasses of water per day

in a temperate environment, with an activity close to sedentary. Add 5 to 7 glasses daily if you exercise and is more active.

Holding a motivtional water bottle or having a water tracking app is a great idea for it.

Take a little more care of yourself

Establishing healthy habits

Get rid of bad eating habits and establish eating standards. If you eat late at night, make it a rule that no one can eat after 9 p.m.  If you're a grazer, make it a rule to never consume carbs by themselves. Instead, choose foods that are higher in protein or healthy fats. Be disciplned, allow yourself treat days for mental health.

Prioritize your sleep

A good night's sleep is important not just for your mental health but also for weight management. When the body is deprived of sleep, the brain functions more effectively, and the lack of energy makes sugary and fast food selections more appealing. To stay away from temptations, get at least seven hours of good sleep each night.

Get off the diet

Labeling your healthy lifestyle as a "diet" can be discouraging and demoralizing. Dieting is frequently associated with a quick fix or a little food plan for weight loss. However, once you've finished your diet and lost weight, you may revert to your old eating habits. As a result, you'll eventually gain back the weight you've lost

When you acknowledge that you want to improve your health and overall well-being, you'll see it as a lifestyle, not a diet.  I am not in a weightloss goal but I try to follow these 5 nutrition tips to keep a healthy and well balanced diet.  These modifications will help you eat better and think more positively about your general health.


If you require assistance, know that I am available to motivate you and guide you in the proper route. For further information, about my coaching, please contact me on Instagram (@rosemotivates).