Do you want to lose weight effectively and avoid resumption of pounds after a diet? Losing weight without playing sports? Food to avoid, favor, ideal plate, advice from specialists … We give you the program without risk for your health.
- To succeed in its weight loss, it is essential not to set too high goals by accepting less spectacular but durable weight loss.
- Do not consider losing more than 1 kilo per week;
- Adopt a varied diet. A serious diet should make it possible to maintain a diet in which all food groups are represented.
- Respect three meals a day.
- Take a snack around 17/18 hours (a square of chocolate for example) to avoid throwing yourself on prepared or industrial foods bad for health and weight loss.
- Do not use a dish several times.
- Reduce the quantities consumed by taking the time to eat more slowly to learn the feeling of satiety and pleasure.
- Ensure good hydration by drinking minus 1 liter to 1.5 liters of water per day.
- Season reasonably, rather with olive oil and rapeseed while avoiding butter, oil, mayonnaise, etc. provides essential fatty acids very useful for weight loss.
- Eat green vegetables and raw vegetables that contain fibers, minerals and vitamins and increase the feeling of satiety.
- Authorize yourself with gaps, have fun, eat a good meal from time to time is essential: it is enough to recover during the following meals by reducing the quantities and increasing the consumption of fruits and vegetables.
The practice of a diet should in no case be hungry during the day or at the end of a meal. Being well satisfied shows that the calorie needs have been well covered. This is why eating well is the essential condition for starting a good diet. Changing bad eating habits must be final.
- The consumption of at least five fruits and vegetables per fresh day, frozen or canned, during each meal and in case of small appetites makes it possible to feel sufficiently full.
- Fish consumption, 2 to 3 times a week at least, brings fatty acids to health like omega 3.
- White meat, eggs or legumes are preferable to red meat which should be consumed once a week.
- Using aromatics and spices gives more taste to dishes.
- We advise to try alternative cooking modes, such as oven, steam, grills ….
- Limit fat, salted and sweet foods as well as alcohol.
- Holders, fried fries, cakes and ultra-transformed industrial products should be consumed exceptionally and in moderate quantities.
- There is no need to remove bread, rice, pasta, pulses and potatoes because they contain starch and fibers that decrease hunger sensations.
The ideal plate consists of a quarter of proteins (meat, fish, egg, legumes), a quarter of starchy foods (cereals, rice, pasta, potatoes, etc.) and half of raw or cooked vegetables.
No diet can be practiced without regular physical activity. Regular physical activity is essential because it contributes to a stabilization of the weight and makes it possible to harmoniously start the muscle mass in order to lead to a modification of the silhouette. The World Health Organization recommends practicing 2 to 3 sessions of around 30 to 40 minutes of sport every week. These can be gymnastics, walking, jogging, swimming, cycling, etc. The main thing is to practice physical activity regularly and above all progressive.
Weight gain during pregnancy is completely normal because it allows the development of the baby and then lactation. In case of persistent fatigue after childbirth, we do not recommend considering a diet. The time is at rest and medical follow -up to correct anemia for example. A diet can be envisaged at least 3 to 4 months after childbirth, still after the agreement of his doctor. We then recommend a balanced diet and progressive weight loss of 1 to 2 kg per month. It is not unusual to gradually lose the pounds taken during pregnancy in the year following the birth of baby.
“Take the advice of your doctor, especially if you suffer from significant overweight, before any change in your diet. Do not forget that a dietitian or a nutritionist can accompany you for sustainable and healthy weight loss” explains Dr. Claire Lewandowski, doctor specializing in general medicine. Monitoring also makes it possible to detect a problem of diabetes, hypertension or hypercholesterolemia and to adjust the treatment if necessary.
