Here are 10 rules for losing weight
But first, note that medical treatment is necessary if you are obese, and consulting this site will not be sufficient in this case. We strongly advise against losing weight if your BMI is below 18.5.

- Set realistic, achievable goals:
Set achievable goals that you can maintain over the long term. Don’t be over-ambitious, so as not to set yourself up for failure. Any weight loss, however small, is good for your health and should be celebrated as a success. Aim for a weight you can achieve and still live a happy, healthy life. - Seek and obtain support:
The support of friends, family or a self-help group can make the task easier. Ask for help from others to stay motivated and feel accountable to others : ask your family and friends for support, call a support hotline, join an online discussion forum. As far as possible, avoid people you eat too much with, and places where you eat too much and move around too little. - Get medical help:
– Obesity (BMI>30) is considered an illness requiring medical treatment. Overweight people (BMI>25) also benefit from treatment by a team of health professionals.
– Consult a doctor, who can prescribe an effective treatment or medication: the new drugs (GLP-1 receptor agonists) are particularly effective.
– Consult a dietician. - Reduce caloric intake:
– To lose weight, you need to create a caloric deficit, i.e. consume fewer calories than your body burns. You can reduce your calorie intake by eating smaller portions, choosing low-calorie foods and avoiding sugary or alcoholic drinks and high-calorie snacks. Eat what you like, but in small quantities.
– Don’t look for rapid weight loss, but aim for a steady and stable change in your habits over the long term.
– Read our pages on dieting and fasting.
– Be aware that restaurant portions are often too large – you don’t have to finish your plate!
– Avoid emotional eating (boredom, frustration) and plan diversionary activities to avoid emotional eating (e.g. brushing your teeth, going for a short walk, doing the dishes or tidying up). - Adopt a balanced diet:
– A balanced diet, rich in fruit, vegetables and legumes, wholegrain cereals, fibre, lean proteins and healthy fats, is essential for weight loss. These foods provide the nutrients your body needs while keeping you full.
– Replace sweets and pastries with fruit.
– Don’t skip meals.
– Cook, don’t eat between meals, sit down to eat, eat with others and not alone, don’t eat out of boredom or frustration but find diversionary activities to deal with those triggers.
Drink plenty of water:
– Drinking water can help you feel full and reduce your calorie intake.
– Replace sugary drinks and alcohol with water.
– Buy a sparkling water maker, or if you prefer still water, add a slice of lemon or a few mint leaves to the carafe. - Avoid processed foods, which are often high in calories, sugar, salt and unhealthy fats. Avoiding processed foods can help you lose weight and improve your health.
– Refined sugar can be addictive, making it difficult to control your calorie intake.
– Cook – it’s better, healthier, others will be grateful, and it’s friendlier. - Exercise regularly:
Exercise is an essential part of any weight-loss program. It burns calories and builds muscle, which can increase your metabolism and help you burn more calories throughout the day. Get around on foot, take the stairs.
– To relax, take a walk instead of staring at a screen. Get in touch with a friend to go for a walk or exercise together – it’s more fun with more than one person! - Get enough sleep: Lack of sleep can disrupt your hormones and metabolism, making it difficult to lose weight. Try to get at least 7 to 8 hours of sleep a night.
Avoid stress and conflict, or try to resolve stressful or conflictual situations. - Keep a diary for a few days or weeks:
– Keep track of what you eat and drink, and note the circumstances, moods and emotions under which you eat and drink.
– Record your weight, waist size, binge eating and food and drink expenditure.
– A diary like this will help you identify the habits and triggers that affect your weight, and may enable you to change your habits.
– Write down a list of the benefits of losing weight and the drawbacks of being overweight. - Be patient and persistent:
Losing weight takes time and effort, and it’s important to be patient, committed and stay true to your goals.
Don’t be discouraged by setbacks or slow progress, and remember that every small step you take towards a healthier lifestyle is a step in the right direction.
Don’t aim to lose weight too quickly, and be easy on yourself.
If you fail, try again and see your last attempt as a learning opportunity.
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