Do you want to shed a few pounds? Our dietician-nutritionist gives you the keys to successful weight loss without frustration and without rebounding pounds.
Now nutrition professionals talk more about rebalancing food than diet. This learning to eat well is long-term, avoids deprivation and relearns to eat with pleasure. The secrets of healthy and sustainable weight loss.
Set a reasonable goal: not want to lose more than 5 pounds in a month
Wanting to lose too many pounds quickly is the best way to gain weight quickly. Weight loss must be long-term. “Setting a reasonable objective and proceeding in stages is important to avoid the yo-yo effect” assures.
Make a choice in your food
No food is evil or prohibited. To lose weight or avoid gaining it, you must eat everything in small quantities to the full. In general, it is necessary to reduce ultra-processed and very rich foods (sweets, cakes, prepared dishes and in sauce, cold cuts…), reduce the consumption of fatty meat and replace it with fish (2 to 3 times per week), quality eggs, cheese (about 30 g per day). Vegetables must also be part of each meal and ideally represent half of the plate . “We must not forget vegetable proteins and think about promoting seasonal fruits and vegetables, diversity. Finally, eat as much organic and local as possible, advises the dietician-nutritionist . Making the right choices on your plate is a gesture for your health but also for the planet. ”
To avoid eating more than necessary, it is important to eat without doing anything else, paying attention to your plate. “Remember to chew well to increase the release of flavors and aromas and reduce digestive disorders.” Digestion starts in the mouth, chewing well helps to digest well. It also takes longer, as a result when the first signals of satiety arrive at the brain, you have eaten a little less than if you had swallowed your meal without taking the time to chew.
Increase the portions of fruits and vegetables
To stay healthy, it is recommended to eat at least 5 servings of fruits and vegetables per day: with each meal. To make it easier for you, you can opt for frozen, unprepared, canned, soup-flavored fruits and vegetables, checking that they contain no additives and little salt… Be careful, however, not to overeat. As reminds us, it is important to “eat to the full at every meal”, this will avoid unwanted snacking.
Have a real breakfast
Contrary to popular belief, breakfast is not an obligation, you must above all listen to your hunger, respect your feelings. “If hunger is not there, it does not matter, we can have a snack a little later, or extend the fast until lunch. If you eat breakfast, it should be composed of carbohydrates (sour or whole wheat sourdough bread, unsweetened cereal flakes), proteins (egg, cheese) and good quality lipids to nourish the brain “.
Shopping after eating
Hunger calls for fatty and sweet foods. To avoid buying calorie and / or empty calorie foods, it is best to shop after eating. “It is better to do your shopping on a full stomach, advises us. Prepare a list of provisions and stick to it.”
Avoid snacking between meals
Snacking promotes weight gain. But as the dietician-nutritionist specifies, it is necessary to make the difference between snacking and real snack: “Snacking is when you eat when you are not hungry, explains us. The snack is done when the hunger is felt in the middle of the morning or afternoon. ” A late afternoon snack can avoid snacking before dinner. To avoid promoting weight gain, the snack must be part of the daily food balance and not provide excess calories. Snacking should be avoided as much as possible. For us, it is essential “to listen to your feelings”.
Always have in your fridge and cupboards
Foods that are too rich, too fatty, too sweet, ultra-processed promote weight gain. During a diet, it is better to avoid having it in your cupboards. Replace them with satisfying staple foods that will allow you to make a quick snack or meal and avoid having to dip into empty calorie foods. Always have eggs (to quickly make an omelet, hard-boiled eggs, or a boiled egg), fruit (to be eaten with a handful of oilseeds, or a dairy snack), plain vegetables (frozen, canned, soups), natural canned fish (sardines, mackerel, tuna), whole sliced bread…
Do not skip meals
To avoid the cravings that can lead to consuming the wrong foods, it is better to make 3 balanced meals a day, leaving the table being full. However, the rule of three meals a day is not an absolute obligation: skipping a meal because you are not hungry is entirely possible. Conversely, depriving yourself of thinking that you are saving a few calories is a false good idea. Diet period or not, it is important to always listen to your feelings of hunger. Note: “In the case where a person does not eat breakfast out of habit or because he is doing an intermittent fast for example, it will then be necessary to take care to bring everything that the body needs during the day” specifies Virginie Ginger.
The body uses and loses water throughout the day, says the dietitian-nutritionist. We must therefore compensate for these losses.” It is recommended to drink between 1 and 1.5 liters per day. A little more during hot weather and if you are physically active, you should drink to compensate for the water loss associated with this activity.
Do not forget the sporting activity
Weight loss is played both on the plate and by practicing physical activity: “Resuming or having a regular sports activity slows down weight gain” assures us. Everyone goes at their own pace with the sport that suits them, the important thing is to move, 30 minutes of active walking each day is already a good start.