Do you want to slim down, slim down, and lose the few pounds that you think are too many on the scale? To know the reflexes to adopt now that can make the difference, avoid the mistakes often made when trying to lose weight, and obtain results for your figure, follow Alexia's wise advice. Mouyal and Carla Abbou, dieticians.
Golden rules to be follow
Banning ultra-processed foods and cooking only raw foods to control what you put on your plate. Limit your consumption of sugar and salt. Balance each meal, including a portion of protein (animal protein or vegetable protein if you follow a vegetarian diet), a portion of starchy foods, and a portion of vegetables and fresh fruit with every meal to stay hydrated throughout the day.
"To prevent bad habits from setting in and taking over the efforts made, it is generally advisable to adopt the 90/10 rule:90% of the meals of the week respect the food rebalancing established according to your needs and objectives, while the remaining 10% allow you to have fun,"
To lose weight without frustration… Keep it simple!
Who says a balanced diet and dietary changes do not necessarily mean headache… Quite the contrary! To be effective and for you to hold on in the long term, simply approach this food rebalancing.
The goal, especially if you are not a cooking fan or lack time daily, is to be efficient.
"The secret of success when you start a food rebalancing to lose weight is to simplify your life: fresh, frozen, or in jars, you put vegetables at each meal, without necessarily making meals that are too complicated and too long to prepare!", encourages the dietician.
1 To lose weight quickly....chew
To lose weight quickly, it is essential to eat consciously, by slowing down the pace of the meal, and by focusing on what you eat, advises Alexia Mouyal. Eliminate all the distractions you may have during your meals (television, a phone call to a friend, series on the computer…), and take this time just for you, in peace.
The specialist reminds us that we must also chew food slowly: "eating (too) quickly contributes to stress and weight gain. It is not a question of being in slow motion, but of really regaining control. When we let's eat slowly, we eat less, take the test, you'll be surprised!" she says.2 To lose weight naturally… Write!
Another reflex to adopt that Carla Abbou advises, and which can make the difference: is writing.The principle of the food diary (also called weekly) is to list throughout your day what you eat, for breakfast, lunch, snack, dinner, and possibly between meals…
"The simple fact of writing in detail everything we eat will change our eating behavior and make us lose weight. There is a real awareness of the mistakes made so that we no longer reproduce them", explains the dietician.
3 To lose weight… Forget (a little) your scale!
Even if your goal is to lose weight, and you want to see the results displayed on the scale, weighing yourself too often when trying to lose weight is a very common mistake, which can quickly discourage you!
"It is best to avoid weighing yourself every day because the number can become obsessive and ultimately anxiety-provoking. By weighing ourselves every day, we will inevitably see variations, which can come from hydration too much, of a lazy transit… But not necessarily of the food itself!”, assures Alexia Mouyal.
The right time to weigh yourself when you want to lose weight? Once a week, on an empty stomach, always using the same scale, placed in the same place.
4 To lose weight… Do not skip meals!
Also, to obtain results on your figure, it is important not to skip meals."Skipping a meal on purpose will not reduce your caloric intake, on the contrary, it will spoil your efforts to lose weight. Indeed, if you refrain from eating, your hunger will become more intense, which will encourage you to snack compulsively. Skipping meals can indeed lead to rapid weight loss, but the pounds lost will be regained very quickly…",
Conclusion
Finally, no secret, weight loss is only possible by combining a balanced diet with regular physical activity. If you do not practice any sport, start on your own, without looking for performance, and choose a discipline, even gentle, that motivates you, and makes you feel good. Then, gradually increase your session duration and convenience intensity, And of course, remember to move as soon as you can.
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