Isabelle Huot's document presents 25 practical weight loss tips focused on setting realistic goals, creating energy deficits, and maintaining a balanced diet rich in protein, vegetables, and fruits. It emphasizes gradual changes, mindful eating, and the importance of physical activity for sustainable weight management. The guide encourages a positive mindset towards health and highlights the necessity of hydration and emotional management in achieving weight loss success.

1. ISABELLE HUOT'S 25 TIPS
Want to lose weight, but don't know where to start? These 25
tried-and-true tips will help you take control of your waistline.
1
SET A REALISTIC GOAL
Start by setting small goals, such as losing 2.2 kg (5 lbs). Then,
once that goal is achieved, set a new goal, and so on. Losing 22.5
or 45 kg (50 or 100 lb) can seem like a mountain, so it's best to go
in stages.
2
CALCULATE YOUR
ENERGY NEEDS
Weight loss is based on an energy deficit. You must create a daily
energy deficit of 500 calories to lose 1 pound per week. It's simple,
just calculate your needs (which vary according to your sex, age,
height and weight) and reduce your energy intake to trigger weight
loss.
SEE BOX BELOW TO DO THE MATH.

2. Physical activity
level (PAL)*
Activity coefficient (AC)
for women
Activity coefficient
(AC) for men
Sedentary 1,00 1,00
Weakly active 1,14 1,12
Active 1,27 1,27
Very active 1,45 1,54
* To determine your daily physical activity level (PAL):
​ Sedentary = activities of daily living, including up to 30
minutes of slow walking (5 km/h), for example walking the dog
or walking to the car or to the bus stop.
​ Low activity = 30-60 minutes of moderate-intensity activity,
such as brisk walking (5-7 km/h) or more than 60 minutes of
light-intensity activity.
​ Active = about 60 minutes of moderate-intensity activity, such
as brisk walking (5-7 km/h) or more than 30-60 minutes of
vigorous-intensity activity.
​ Very active = approximately 60 minutes of moderate-intensity
activity plus 60 minutes of vigorous-intensity activity or at
least 180 minutes of moderate-intensity activity.
CALCULATION FOR WOMEN
Total daily energy expenditure = [in kg and m] A = 387 - (7.31 x age
[years]) + B=CAx(10.9xweight [kg])+ C = (660.7 x height [m]) = total
calories that must be consumed per day for weight maintenance.
Weight loss is induced by subtracting 500 calories.

3. CALCULATION FOR MEN
Total daily energy expenditure = [enkgetm] A = 864 - (9.72 x age
[years]) + B=CAx(14.2xweight [kg])+ C = (503 x height [m]) = total
calories qu must be consumed daily for weight maintenance.
Weight loss is induced by subtracting 500 calories.
3
EAT ENOUGH

4. It is important to eat enough so that you have enough energy to go
about your daily activities. A menu that is too low in calories will
lead to fatigue and affect your motivation, which is so important in
the weight loss process. Better to eat more, even if it means that
you will lose weight a little more slowly. in the long run, the loss will
be more significant, because you will stay the course longer.
4
EAT PROTEIN

5. It is important to eat enough protein at each meal as it contributes
to satiety. We make sure to have at least 15 g of protein per meal.

6. AMONG THE GOOD SOURCES OF
PROTEIN
​ meats
​ poultry
​ Pisces
​ legumes
​ eggs
​ greek yogurt
​ Tofu
​ Milk, soy beverages
5
EAT VEGETABLES

8. Successful Weight Loss
Fill half your plate with vegetables, lunch and dinner. Vegetables
have excellent nutritional value and are low in calories. You can
consume it at will. Tips for eating more vegetables:
​ we get into the habit of filling half our plates with vegetables
​ always keep fresh vegetables in the fridge and frozen
vegetables in the freezer
​ If we run out of time, we turn to vegetables already cut
​ we cook more to have leftovers to freeze that will be quickly
usable
6
EAT 2 TO 4 FRUITS A
DAY
Fruits have a low energy density (they contain few calories
compared to their volume). Even if they contain sugar, they should
not be ruled out. These are foods so rich in vitamins and also
provide valuable fiber. That said, we do not eat 12 fruits a day. Two
to four is perfect.
7

9. CUT THE SUGAR
It's no secret, you know, excess sugar makes you gain weight. But
it is not easy to get rid of it. It is therefore best to gradually reduce
your consumption. You can, for example:
​ mix your fruit yogurt with plain yogurt
​ dilute your juice (or replace it with fresh fruit)
​ omit sugar in your tea or coffee
Also, do not replace sugar with substitutes (aspartame, sucralose,
stevia) since they maintain the taste of sugar.

10. 8
PROMOTE APPETITE
SUPPRESSANT FOODS
Make satiating foods your allies. So always have on hand:

11. ​ raw vegetables
​ low-fat Greek yogurt
​ cottage cheese
​ boiled eggs
​ chia or flax seeds to add to your yogurts, compotes, cereals.
9
DETERMINE YOUR
PORTIONS IN ADVANCE
Understand that the satiety effect is felt about 15 to 20 minutes
after eating. So figure out your portions in advance and stick to that
portion.
10
EAT SLOWLY
Don't eat your food, savor it! Swallowing food makes digestion
difficult (and causes bloating); moreover, you are more likely to eat
beyond your actual hunger. If you consume your meal too quickly,
it may be because you are too hungry (did you eat enough at other
meals or had a snack?) or because you are "eating your emotions".
Whatever the situation, slow down. Eating a meal should take at
least 20-30 minutes.

12. Weight Loss Psychology
11
COMPENSATE FOR
YOUR ABUSE

13. If you eat a large meal at noon, opt for a very light dinner. Or vice
versa. It's the total daily calories that count.
12
WATCH OUT FOR
TABLES D'HÔTE
At the restaurant, avoid the tables d'hôte. Opt for a vegetable
starter and a main course, or two starters if you are not very
hungry, but want to taste more than one dish. Finish with a good
cappuccino and you will leave light and full of energy.
13
SHARE YOUR DESSERT

14. If you really want a dessert, for example at the restaurant, why not
share it with two? A great way to save calories while enjoying your
favorite treat.
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15. There are no forbidden foods. You can take occasional treats.
However, a few treats stand out from the rest:
​ dark chocolate
​ homemade cookies
​ kale, dried apple or pita chips
​ the popcorn
​ rice chips
​ nuts.

16. 15
TAKE SNACKS
Eating two snacks a day helps spread your calorie intake and
counter mealtime cravings.
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17. 16
DON'T EAT IN THE
EVENING

18. This is often the most problematic time of the day. After supper,
most of the food you eat is superfluous. Are you really hungry?
Probably not.
A tip: brush your teeth carefully at the end of the meal, you will be
much less tempted to snack afterwards.
17
DRINK MORE WATER

20. Water is THE drink of choice. As the signals of thirst and hunger
are similar, drinking a glass of water (ideally before each meal) can
often prevent overeating. It is recommended to drink 2 liters of
liquid per day or 1 ml of water per calorie consumed. Water, tea,
herbal teas and even coffee contribute to hydration. Avoid sugary
drinks and fruit juices.
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21. 18
LIMIT YOUR ALCOHOL
INTAKE

22. Alcohol provides calories and can hinder weight loss. In addition,
taking an aperitif can stimulate the appetite. That said, having a
drink is one of the small pleasures of many people. You can have
an alcoholic drink of your choice a few nights a week. Wine,
especially red, remains the best option. Remember that an ideal
portion is 150 ml (5 ounces).
19
MANAGE YOUR
EMOTIONS
DIFFERENTLY
It's easy to fall into food as a result of an emotion (anxiety, anguish,
loneliness, envy). Instead, find an activity that will respond better to
this emotion (go for a walk, take a bath, write a journal, for
example).

23. 20
GET MOVING
Physical activity being important in a weight loss program, we
make sure to stay motivated by using these few tips:
​ we train and move with friends to motivate each other

24. ​ we discuss with people who have reached and maintained
their healthy weight for a while and who become sources of
motivation
​ we sign up for group activities or classes.
21
BE CREATIVE TO MOVE
MORE

25. All occasions are good to move: we talk or consult our phones
while standing up, we swap escalators for stairs, we play with the
children, we park the car further away to be able to walk more...
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22

26. DOWEIGHT TRAINING
Bodybuilding isn't just for men. Good muscle mass helps activate
our basic metabolism and therefore burn calories.

27. A good way to start is to equip yourself with a few tools to practice
at home. Weights, elastic tubes or an exercise ball, for example.
23
BE POSITIVE
The word diet should not be part of your vocabulary. It's not a
temporary method, it's your new way of life. Don't tell yourself “I'm
on a diet”, but rather “I've decided to take my health into my own
hands and eat better”. It's a much more positive message!

28. 24
MAKE MEALS
ENJOYABLE
The restrictive approach does not yield lasting results. Nutritionists
are increasingly working with intuitive eating. Make meals an
important part of your life. For example, take the time to sit down
(don't eat standing at the kitchen counter!), savor each bite,
appreciating the aromas, flavors and texture. Take advantage of
this privileged moment by listening to your physical and
psychological feelings.
25
AIM FOR BALANCE
Keep in mind that some days will be more difficult than others. How
many people give up after a bad day and tell themselves that they
will resume their weight loss journey the following Monday!
Automatic “all or nothing” thoughts need to be stopped. One
inadequate meal or one bad day does not affect the whole week. We
must stay the course and, above all, take the opportunity to
question the reasons that explain, for example, a food slippage.