You can manage to lose a few pounds on two conditions: change your eating habits and increase your physical activity. If you don’t exercise today, it doesn’t have to be a sport, but a daily walk or a bit of swimming each week can do a lot.
Look out ! If you need to lose five kilos or more, go to a doctor or dietician because you need regular follow-up.
Basic Rules for losing weight
To change your diet, you need to reduce your calorie intake moderately, starting with fast fats and sugars. It is essential to respect good food practices (see “guide to good food practices”) by adding a few simple rules.
Do not skip meals, especially the breakfast which should remain copious. Make a light meal in the evening ;
|Don’t eat anything except meals. If you are hungry between meals, have a large glass of water, a coffee or a tea without sugar. Drink before the meal and during the meal ;|
Continue to eat starches at each meal: pasta, rice, potatoes or bread. They provide a sense of satiety and bring the energy you need, as well as fiber. On the other hand, all that accompanies them is to be limited : fat sauces, butter, cheese, fresh cream, etc. it is therefore necessary to consume these starches alone or with a seasoning without sugar or fat. ;
Remove sweetened soft drinks ;
Remove alcohol and beer. You can continue to drink wine, preferably red, by limiting yourself to one glass per day ;
Avoid eating outside your home because it is more difficult to control your diet. At the restaurant it is sometimes possible, at friends it is more difficult… if you make a good meal to several, then it is necessary to try to reduce the quantities and above all never to refill a dish ;
Choose lean meat and prefer poultry, without skin, fish and crustaceans ;
Beware of hidden fats: avoid all meats in sauce, charcuterie grasse, gratins rich in milk, butter or cream, gruyère and eggs, fried foods, pastries and pastries, sweets and chocolate, ice creams, appetizers ;
Eat vegetables at Will and in all their forms : raw, cooked, soup ;
Eat two fruits a day, but no more ;
Preferred cooking methods
Meat : grilled or roasted ;
Fish: grilled, cooked in the oven or microwave, or cooked in papillote ;
Vegetables : steamed, braised or microwave ;
Call seasonings and sauces less fat as possible : put a little oil, butter or cream, then use the lemon yogurt, bouillon cube and soy sauce, then season to your taste with herbs and spices.
How to lose weight permanently ?
To lose weight you have to rely on a few solid principles :
- Give yourself time, at least one month to lose 2 to 3 kilos ;
- Prevent cravings and fatigue ;
- Follow the rules at the beginning ;
- Avoid vitamin and mineral deficiencies ;
- Do not use medication or special diet foods ;
- Keep maximum pleasure to eat.
- In order to slim down, of determination above all !
While respecting these nutritional rules, to lose weight it is good to know how to choose the least energetic foods. It is therefore useful to know roughly the nutritional value of some common foods (see “discover the nutritional value of foods”).
It remains for you to be determined and not to yield to all temptations. The first week is often difficult but the first kilo lost is encouraging ! However, small deviations are allowed provided they are exceptional. You have to find a balance without falling into the obsession with food and frustration. If you don’t, you may break down and start nibbling impulsively, then feel guilty and start depriving yourself, and thus fall into a totally unproductive cycle compared to your weight loss goal !