Six steps to restore your healthy weight

Many people aspire to reach a healthy weight, but they find it difficult to direct the necessary effort to achieve their goal. The weight loss process is often marked by challenges and obstacles. This is how you can accomplish your goal in six steps. 

Step 1: Set your goal

It can sometimes be difficult to understand certain notions such as "ideal weight", "healthy weight", and "body mass index" (BMI). Here is some information on the subject.

To start, the notion of ideal weight is used in the medical community. It is the result of a calculation made using several different formulas that take into account a person's gender, height, and sometimes their age. Over and above these technical considerations, would it not be fair to say that a person's real ideal weight is the one that reflects the body image that he/she is most comfortable with?

A person's healthy weight is often established based on the BMI. This tool makes it possible to establish a weight range for optimal health according to height. The further you are from this range, the higher the risk of developing health problems. BMI is determined using a very simple calculation—a person's weight (in kg) is divided by the square of height (in meters). Several factors such as age, gender, heredity, and bone structure are not taken into account. A normal BMI is usually between 18.5 and 25.

In the end, it is important that the following question be answered: how much weight would you like to lose, over how much time, and at what pace? This is a key question and should be the basis of your approach. Don't hesitate to speak to a professional who is able to help you set a bold but realistic goal. What matters is not to follow the standard, but rather to define your own personal standard.

Step 2: Define your motivations

It isn't always easy to get motivated to lose weight, there are a lot of temptations and the opportunities are many! Drive and enthusiasm sometimes lose momentum until we gradually give them up. To keep your motivation, it is important to clearly define the reasons that make you want to lose weight. These reasons can vary greatly from one person to another!

Make a list of your motivations and place them in certain strategic locations—your office, the refrigerator door, your night table, etc. You can also find an image that particularly motivates you, a picture of you when you were thinner or any other image that brings out a sense of power and stimulation. Place the image where you will see it often! It is useful to create a reference point to maintain your motivation.

Step 3: Think strategy

When we wish to reach an objective, we must think of concrete ways to achieve it. Otherwise, the work will not get done on its own! Choose strategies that are known for their effectiveness and that help to maintain your goal weight over time. Forget those "miracle diets" focussed on restriction. The adage that says that you have to suffer to lose weight is false. This belief is not likely to bring you the results you had hoped for.

To reach your goal, you should adopt this winning combination—change your diet and increase physical activity. Here are a few examples of strategies that really work:

  • Choose a diet that is low in calories, fat, and sugar.
  • Eliminate foods from your diet that are likely to hamper your efforts
  • Increase your consumption of fruits, vegetables, and other fibre-rich foods.
  • Weigh yourself regularly to evaluate your progress and to prevent the accumulation of minor weight gain.
  • Increase physical activity in your daily routine. Exercise 30 to 60 minutes every day at least five days a week. Start slowly and gradually increase the intensity.

You won't be able to achieve your objective using just one or two strategies; it is the combination of several strategies that will help you to reach your goal. 

Step 4: Establish a list of resources

The principle of "unity is strength" applies quite well to weight loss. If you have the expertise and support of the people around you, this will make things much easier. In addition, there are more resources than you may think that are likely to help you. Here are some examples:

  • friends, colleagues or family members who also wish to lose weight
  • people you know who are of a positive and encouraging nature
  • healthcare professionals (nutritionist, doctor, kinesiologist, personal trainer, specialized coach, etc.)
  • internet sites that deal specifically with weight loss
  • businesses, associations or organizations dedicated to this issue (Weight Watchers, Minçavi, Kilocontrol, etc.)
  • magazines or books on weight loss

Take the time to review the resources at your disposal and make a list of the ones that you find interesting and useful.

Step 5: Develop your action plan

Once you have set your goal and specified your motivations, strategies, and resources, it would be a good idea to record all of this information in a document that will serve as an action plan. Putting your ideas down on paper will enable you to get an overall picture of the project that is close to your heart. Exercise with strength and determination, almost as if you were accountable to someone. In fact, you will be making a commitment to yourself.

An action plan is essential to succeed and stay on course. Unfortunately, most people do not prepare one or abandon it quickly. Your plan should contain the information concerning your diet and physical activity program. Be specific; include every detail! It will be easier to follow your action plan if the instructions are clear.

Step 6: Take action!

There you have it! Now that you are ready, it is time to take action. Losing weight is above all a question of will, consistency, and discipline. It's a question of recognizing that you already have all of the necessary resources, within and outside of yourself, to reach your goal. Your motivation must be transformed into action—Don't wait any longer to get on the band wagon!

Choose a date to start on this new adventure and tell your friends and family about your objective. Ask them to give you their encouragement and support. With all this support, you can look ahead and imagine the joy and satisfaction you will feel when you recover the figure you have been longing for so long.

Remember to follow up closely on your progress. You will then be able to calculate your gains (or rather, your losses!) and adjust your strategy along the way. It is not about casting a critical eye on oneself, but rather of having a clear vision and being able to evaluate the situation for what it truly is.

In conclusion, it is easy to make good resolutions—keeping them is something else entirely. It is up to you to find ways to reach your goal weight. Believing is half the battle! We wish you all the best and we want to remind you that when it comes to decisions about health, your pharmacist is always there to support and encourage you!


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Six steps to restore your healthy weight

Many people aspire to reach a healthy weight, but they find it difficult to direct the necessary effort to achieve their goal. The weight loss process is often marked by challenges and obstacles. This is how you can accomplish your goal in six steps.