Losing weight is good. But beware of the rebound effect, also says “yoyo”, if we do not adopt the right food reflexes. Our advice for losing weight permanently.
Losing your extra pounds without them coming back a few months later becomes a real headache? Jean-Michel Cohen, nutritionist, delivers his tips to say no to the rebound effect.
It falls under the meaning, but adopting a too restrictive diet always causes a boomerang effect. For what ? Because if you deprive your body too much and suddenly, as soon as you feed, it will store the slightest fat to ward off a possible future deprivation. It is therefore important to opt for an inexpensive diet. “For example, a regime with balanced menus, limited to 1,600 kcal per day, is more indicated than a hyperprotein method, which destructs food ration.” explains Jean-Michel Cohen.
When you follow a diet, you almost always meet a moment of weakness: a square of chocolate, a little junk food, an aperitif … At first glance, there is nothing to be alarmed. But if these compulsive episodes are repetitive, it can be catastrophic for your weight. Even if you eat a salad at the next meal to reassure you. The best is to eat balanced throughout the week and allow yourself a slightly more generous meal if you have a planned restaurant with your lover or with your bunch of friends.
To lose weight permanently, nothing beats a balanced diet. For a perfect day, You should eat at least five fruits and vegetables (Rich in vitamins and mineral salts), a little starchy food for each meal, three to four dairy products per day and consume the least sugars, fats and salt as possible. “All food groups must be represented at each meal in suitable quantities. Consume a portion of starchy food per meal, they do not make people fat. They are important for their complex carbohydrates providing the necessary energy to the body. Favor fish and crustaceans: it’s good for the heart, tone and line. Their virtues are no longer to be demonstrated. equivalent per day for their intake of excellent quality proteins. “, Specifies Dr. Cohen
Number 1 enemy of the line, fats are still not welcome on the plate. “”Favor skinny meats (net, poultry white, cutlet, white ham, rumsteck), fish and crustaceans. As for seasoning fats, a butter for breakfast is enough. You can also vary the oils (olive, rapeseed, sunflower, mixed oils). Also limit the consumption of products rich in salts (cold cuts, snacks, aperitif or flat cookies prepared) and adding salt, just like certain sugars. So beware of alcoholic beverages! “, Specifies Jean-Michel Cohen
When the weight loss is effective, one might tend to believe that everything is won. This is the main trap. “After the regime and the stabilization phase, it should not be believed that this will be enough to keep this new silhouette. It is essential to be aware thatOnce the goal is reached, you have to remain very vigilant, And continue to follow the good habits integrated during this period, “explains our nutritionist.
The diet has given you the keys to a healthy diet. You are free to maintain these achievements and to exploit them on a daily basis. “It is important to always take three meals a day to have a regular contribution of calories during the day. And above all eat your hunger with each meal, you will avoid cravings. Also try to take your meals in the same time slots to punctuate your day. This will avoid long expectations between food, and therefore snacking. Another advice: to have in mind the structure of the meals or display it on the refrigerator for example, in order to be able to refer to it in case of doubt. Do not hesitate to re -read the recommendations of the nutritionist and know the alternatives in the event of differences as catching meals for example, “said our expert.
Physical exercise constitutes a big boost to keep its shape. No need to turn into a high -level sportsman, 30 minutes of exercises per daylike half an hour of fast walking for example is enough. “Some changes in daily habits can help to get there easily: set up the stairs instead of taking the elevator or the escalators, stop a metro station before yours and finish the journey on foot, etc … It should not be forgotten that all the activities are counted: 1 hour of races in a supermarket will make you eliminate 215 kcal!”, Underlines our expert.
Who is Jean-Michel Cohen?
| Jean-Michel Cohen is a nutritionist. He is the author of many books on dietetics and “knowing well, including” knowing how to lose weight “,” slimming objective “and” knowing how to eat “. Often publicized, he always insists on the basic principles of a weight loss diet: slimming it is above all changing his eating habits and adopting them for life for a better balance. |
