7 Weight-Loss Tips by Dr. Jimmy Mohamed: Lose Weight Without Feeling Deprived

Losing weight doesn’t have to mean strict diets, giving up your favorite foods, or endless frustration. Dr. Jimmy Mohamed, a well-known physician and media personality, shares practical strategies in his book Zéro contrainte pour maigrir to help you shed pounds without regaining them. Instead of extreme restrictions, his approach focuses on rebalancing your diet, enjoying food, and making sustainable changes.

These tips are particularly suitable for seniors, but anyone looking for realistic, long-term weight-loss strategies can benefit.

1. Set Realistic Goals

Weight loss is a journey. Dr. Mohamed emphasizes the importance of being patient and kind to yourself, especially as metabolism and hormones change with age. “Losing weight at 60 is harder than at 20,” he explains. Instead of chasing the weight you had at 30, focus on achievable goals and gradual progress. Reward yourself occasionally, for example with a treat once a week, to maintain motivation.

2. Drink Water Wisely

Hydration is crucial for weight loss. Avoid alcohol and sugary drinks, including fruit juices, which often contain hidden sugar. Drinking two glasses of water before meals can reduce calorie intake by up to 20% and increase your body’s energy expenditure. Seniors may need to adapt intake to avoid nighttime disruptions, focusing on water throughout the day and limiting diuretics in the evening.

3. Include Salads with Vinegar

Starting meals with a salad dressed with vinegar can help control weight. Vinegar may help activate enzymes that naturally burn fat. Two tablespoons per day can lead to modest weight loss over a few months. Homemade dressings are recommended over sugary commercial ones.

4. Use Chromium and Flax Seeds

Chromium supplements can help regulate blood sugar, reduce cravings, and improve cholesterol, but should be used short-term (no more than a month). Flax seeds are high in fiber, supporting satiety and digestive health. They can be added to salads, purées, gratins, or consumed as ground powder or oil.

5. Don’t Force Breakfast

Contrary to popular belief, breakfast is not mandatory for adults. Avoiding sugary cereals or pastries can help reduce unnecessary calories. For those who need a morning meal, opt for savory options such as eggs, cheese, or ham to feel full longer and eat better at lunch.

6. Cook Pasta and Rice “Al Dente”

Cooking pasta or rice lightly preserves the structure of starches, resulting in a lower glycemic index and slower sugar absorption. Whole-grain options are preferred for higher fiber content. Cooling pasta after cooking can further reduce the glycemic impact, making it ideal for salads or later meals.

7. Replace Ice Cream with Dark Chocolate

Instead of indulging in a full tub of ice cream, enjoy a single square of dark chocolate mindfully. Savor the taste, aroma, and texture to satisfy cravings without excess calories. Dark chocolate also has heart-healthy benefits thanks to its rich cocoa content.

Conclusion

Dr. Jimmy Mohamed’s approach to weight loss is practical, sustainable, and enjoyable. By rebalancing your diet, staying hydrated, and making simple swaps, you can lose weight gradually without deprivation. Small, consistent changes are more effective than extreme diets and help maintain results long-term.

References & Further Reading

• Jimmy Mohamed, Zéro contrainte pour maigrir, Flammarion, 2023.

• World Health Organization (WHO) – Sugar Intake Recommendations.

• Harvard T.H. Chan School of Public Health – Dietary Fiber and Weight Loss.