Losing weight: 5 tips to kickstart your journey successfully

Perhaps these thoughts are familiar to you: “I want to lose weight, but I don't know how,” or “I know what I have to do, but I can't do it.”

When we think about losing weight, we often visualize the final result: X pounds less, the dream state, the destination. But our brain cannot produce a result simply because we wish for it. This can quickly lead to stress, frustration, and demotivation. The problem is not your willpower, but the lack of a clear process.

In this article, let's explore concrete tips together to start and progress on this journey in a sustainable and peaceful way.
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Commanding a process, not a result

Imagine your goal as a GPS destination. You can enter the final address, but without a route, you will never reach your destination. The brain works exactly the same way: it is very effective at following a clear path, composed of concrete steps. By defining these small goals, you transform your desires into realistic actions, and you will be able to maintain them in the long term.
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From theory to action: building a sustainable path to your goal

You have surely already heard of the famous principle of energy deficit (or calorie deficit), which is essential for losing weight. But knowing that it is necessary is not enough: the important thing is to focus on what you can truly do and control to achieve it. This will allow you to move forward gradually, at your own pace, without giving up along the way.
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1. Become aware of your current habits

Before wanting to change, it is essential to observe. Here are some things you can pay attention to:

• Your diet: What are your plates composed of? Do you eat between meals? How often do you eat out?
• Your physical activity level: How much time do you move per week? What activities do you practice most often? What are your barriers?
• Your eating behaviors: Do you listen to your hunger and satiety signals? Do you sometimes eat without being hungry, due to emotions? Do you tend to eat quickly?
• Your sleep: Do you have quality sleep? Do you tend to wake up often during the night? What is your energy level during the day?
• Your stress: Do you have a high stress level? What situations generate stress for you? Do you have strategies to manage them?

For a few days, simply note your habits. Not to criticize yourself, but to understand where you are starting from. A registered dietitian nutritionist can help you sort through all this information and establish priorities, to start with the changes that will have the most impact for you.
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2. Take one small action at a time

Wanting to change everything at once is one of the main causes of abandonment. To start a sustainable weight loss process, choose a first priority action to take: for example, adding a more satisfying breakfast, planning two walks per week, cooking one more homemade meal, or going to bed 30 minutes earlier.

This first action becomes the foundation of the process. Subsequently, we add a new one, and little by little, we move forward: one victory at a time. It is the accumulation of all these strategies that will ultimately have an impact.
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Set SMART goals to advance effectively

To transform your intentions into concrete actions, formulate your goals according to the SMART method:

• Specific: it is clearly defined, without ambiguity. For example, "I will add a more satisfying breakfast" rather than "I will eat better."
• Measurable: it is quantifiable, to track your progress. For example, "walk 20 minutes, 2 times a week."
• Achievable: it can be achieved without requiring too many changes or sacrifices compared to your resources and schedule, to avoid frustration.
• Relevant : it is related to your overall weight loss goal as well as your values, commitments, and priorities.
• Time-bound: it has a defined timeline with a precise deadline to perform the action, which allows you to stay motivated and accountable.

By applying this method, each step becomes a clear and achievable goal. You can thus accumulate progressive successes, without feeling overwhelmed, and move forward in a structured and sustainable way towards your overall goal.
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3. Structure the environment

Change does not rely solely on individual willpower. The environment plays a determining role in our behaviors. By making your goals more accessible, visible, and integrated into daily life, they become easier to adopt and more natural to maintain. For example:

• Plan for snacks that are accessible and ready to eat: when hunger arrives, all you have to do is serve yourself; healthy options are within reach, which reduces the risk of impulsive snacking or less nutritious choices.
• Plan your meals in advance or prepare key ingredients (proteins, starches, raw vegetables) that just need to be assembled: this reduces the temptation to order takeout or skip meals.
• Officially reserve time in your agenda to move, like a non-negotiable appointment: choose a time that suits you and prepare your gear to make the action automatic.
• Surround yourself with support: share your journey with loved ones or join a motivating group that inspires you and shares your goals.
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4. Accept that the process precedes motivation

Contrary to popular belief, motivation is not always the starting point. Often, it appears after the first actions. By taking the first actions, even without absolute motivation, you create a momentum, that dynamic that makes each subsequent step easier to take.

The brain reacts positively to concrete action: each small victory generates satisfaction and reinforces your commitment. As you accumulate these small successes, motivation strengthens itself. It then becomes a side effect of your actions, and not a prerequisite.
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5. Surround yourself and ask for help

Starting a weight loss process alone can be complex and intimidating, especially facing habits that are already well-established. Seeking support can help you highlight what is truly important to you, distinguish what makes a real difference in your habits, and see more clearly what actions will have the most impact on your progress. A registered dietitian nutritionist can help you to:

• Evaluate your current nutrition and your overall health and lifestyle
• Clarify realistic goals adapted to your reality
• Identify the priorities to work on for maximum impact
• Implement a simple, progressive, and sustainable action plan that adjusts as the journey progresses
• Ensure that changes endure, by adapting them to different contexts, encountered obstacles, and fluctuations in motivation.
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The result is a consequence, not a starting point

By focusing on the process rather than the result, you regain control. Stress decreases, motivation becomes more stable, and weight loss becomes part of a long-term well-being approach. The result will surely come, provided you advance one step at a time. To confidently start this process and benefit from personalized support adapted to your reality, book an appointment with a registered dietitian nutritionist.

With the Bonjour-santé membership, you have access to various services to help you reach your goals. Log in to your Bonjour-santé account or subscribe to access exclusive benefits! You can get quick, unlimited advice from Bonjour-santé’s registered dietitians, have your food journal reviewed, or enjoy a special discount on your first session with one of our partner dietitians at ÉquipeNutrition.

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