“When you want, you can,” sums up Gladys Dibling, sports nutritionist, and naturopath. Want to lose weight for this summer? No question of showing bad will but make a point on the 10 errors to banish from your daily life to refine your silhouette:
1- To think that one must follow a restrictive regime
To try to lose weight, forget about these diets of all kinds which make you hope for a dream body in the space of a month. Opt rather for a rebalancing food, complete, which will allow you to eat everything, in adapted quantities. Because there is no question of depriving oneself.
On the contrary. The key is to resume healthy eating habits in a sustainable way. “The more restrictive the diet, the more the body will want to restore its reserves,” which is not conducive to weight loss.
2- Want to lose too quickly
Forget the idea of losing 5kg in two weeks! “We have to want to lose weight quickly when we are motivated, but progressivity is the key to weight maintenance. The faster the weight loss, the more likely your body will gain weight, “explains Gladys Dibling. Weight loss takes time because the human body has to adapt to new habits, but the end result will be logically favorable.
Do not make your weight an obsession! To avoid weighing yourself every day because you may be disappointed if you only see 100 or 200g less on the scale. “Sometimes you put on weight but it’s not necessarily fat. It can be muscle. So do not focus on your weight but rather listen to your body.
Tip: You do not need to try to lose 10kg in a month, you will be able to take them back quickly.
3- Skip the meals
Do you think that by eating less you will lose weight? Big mistake! Your body is your best ally. It is necessary at all costs to “listen to your body and wait for the feeling of hunger to eat,” advises the specialist. If you skip meals, the risk is to throw yourself on the food at the next meal. But too much food intake is not part of your weight loss goal, what’s more when you throw yourself on the first packet of chips at hand. Truly follow the principle of breakfast, lunch, and dinner to avoid disrupting the body.
4- Eat too fast
You will often hear that twenty minutes are enough to digest your meal. But ultimately, that’s not enough. At the table, in good conditions and calm, take the time to chew your food. “This helps to assimilate the nutrients optimally, to digest well and to recognize his feelings of satiety.” For a complete meal that includes starter – main course – dessert, the idea is to have at least half an hour in front of you to eat.
5- Move towards lighter products
Contrary to all popular beliefs, “light” products are strongly discouraged to hope to lose weight. Their reduction in nutrients such as sugar or fat must be offset by other substances such as food additives. These products are often not healthy for the body. “When you consume lightened products to fill a desire, we tend to crack on something else or eat more. Better to eat a non-lightened food in small quantities than a food lightened in large quantities.
6- To trust only calories
Very good indicator regarding weight loss, calories are not the only element to take into account. One must be equally vigilant to the quality of the nutrients ingested. “For example, a banana may be more caloric than a cereal bar, but its content of” good “sugar, vitamins, minerals and fiber is higher than an industrial cereal bar,” says the specialist.
7- Remove fat
Admittedly, the “bad” fats are to be limited, but fats in, in general,e not to be removed from your diet. You have to rebalance your fat intake by favoring the good ones. “We must focus on good fats such as small oily fish, omega 3, those found in vegetable oils (rapeseed, flax), but also in oilseeds (nuts, almonds)”, in moderate amounts Of course. This good fat is favorable to the proper functioning of the body and allows a good regulation of body weight.
8- Having an over-consumption of proteins
“Too much protein is a mistake because it can cause organic disorders including kidney and bloating concerns,” poses Gladys Dibling from the outset. We must maintain a 50% intake of vegetable proteins such as legumes (lentils, peas) and 50% animal protein (meat, fish).
9- Consume dietary supplements
Food supplements such as “fat-burning”, detox diets or promising pills for a miraculous weight loss are to be banned from your eating habits. The substances they contain can have harmful effects on the cardiovascular system, the nervous system and the body in general. “It’s a business that has no interest in sustainable weight loss.”
10- Neglecting factors related to food
The last point to remember in a goal of weight loss is to take into account also some hormonal factors, emotional or stress in addition to the diet. We must also not neglect hydration. The prescribed ideal is to drink at least 1,5L / day, depending on the physical activity, the outside temperature and sweating of each.
By banning these 10 mistakes, you should be, in principle, in good condition to lose weight over the long term, without going through a diet!
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