healthy weight loss tips
do you want to lose weight in a healthy way? Our tested and approved slimming tips and our low-carb tips help you keep the line in a simple and lasting way. All you have to do is get started!
The stress you live with. Constantly oppressed, you lack time and you feel that you will never be able to overcome the workload or the difficulties. For you, meals are secondary and you sometimes skip a meal or swallow a sandwich in a hurry in front of the computer or in the street. Result: your days are punctuated by drops in diet which you remedy with shots of coffee accompanied by chocolate bars.
At the slightest strong emotion or annoyance, you can swallow a bar of chocolate just one to two hours after a normal meal, without being hungry, simply to treat your discomfort. lose weight " Your snacking corresponds to the body's need for energy and carbohydrates to overcome fatigue and perform physically and intellectually", "Your food urges are linked to stress because it increases the secretion of cortisol says Dr. Stéphane Clerget, the psychiatrist. "They also allow you to take a break, beneficial on busy and stressful days. To stop them, you must take some distance from your environment and reconnect with a better lifestyle".
, a hormone that boosts appetite. You are then attracted to sweet products which, passing quickly into the blood, suddenly increase the secretion of insulin, explains nutritionist Jean-Michel Cohen. Intense emotional states and weight gain addition, "intense emotional states can disrupt our behavior, including eating, says Franck Grison, dietician. "In this state of over-excitement, hormonal secretions are disrupted and eating is a way to regulate them. If it remains punctual, we must not dramatize, but deal with it".
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Try to reorganize yourself
Establish tasks to be done on the day or by ensuring that it is physically achievable. If this is not possible, give up, postpone or delegate.
Don't dive back into work or worries after dinner: turn off computers and phones, listen to music, and go to bed early to recuperate.
Introduce relaxation breaks
Cuts, you need to make some to disconnect, but without eating: take an unsweetened drink so as not to fluctuate your blood sugar, go out for some fresh air,
"The problem is that by snacking on sugary products to boost you, you maintain this phenomenon: indeed, the consumption of sugar certainly leads to a spike in blood sugar, therefore the relief, but this spike is followed by a sudden fall, again with a stroke of the pump, and the urge to consume sugar to remedy it".
weight loss meal plans
Consume carbohydrates at every meal by choosing the right carbohydrates, i.e. those contained in fruits and vegetables, cereals, bread, pasta, legumes... Slowly assimilated by the body, they stabilize blood sugar and sustainably satiate. never allow too much time between two food intakes in order to keep blood sugar levels as stable as possible. Eat three or even four meals a day.
Bet on “Zen” foods and magnesium Magnesium is found in dried fruits and vegetables, cocoa, whole grains, and certain mineral waters
"Zen" foods are those that contain magnesium (this anti-stress mineral is often lacking in unbalanced diets). lose weight
(fatty fish, rapeseed and nut oils, oilseeds) and vitamin B6 (whole grains, meat, poultry).
Other anti-stress foods are those that contain omega-3 fatty acids
Compensate for this difference by lightening the next meal (lean fish + vegetables + fruit and dairy), or by practicing physical activity. This event will then have no impact on your line if you include it in the daily ratio.
Consume the food you covet, but do not gobble it up and at full speed, without savoring it. Take a seat at the table, accompany it with a drink and focus on the satisfaction and calm it gives you.
It is better to go and buy pleasure products from time to time: in this way, you will also limit the frequency of crises.
in case of stress. Eliminate foods that you crave when anxiety rises.
For you and for the family, do not stock up and buy as you go, as needed. Take action right from the supermarket by shopping on a full stomach and from a list, and stay away from the tempting shelves. Also, think about online shopping which is a good way to avoid impulse purchases.
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Addition of sugar here, glucose-fructose syrup there, and satiating base products turn into fast sugars! Prioritize basic foods, and put yourself in the kitchen. Preparing cookies yourself before eating them will take away the desire to eat them, between the time spent making them and the awareness of the quantities of sugar and fat they contain.
Introduce protein snacks
In order to anticipate your cravings, in addition to your three main meals, take a break in the middle of the morning and/or afternoon. The ideal way to stay satiated is a source of lean protein (ham, hard-boiled egg, plain dairy, surimi, etc.) and raw vegetables (cherry tomatoes, carrots, etc.).
to get rid of sugar cravings?
When you snack, you very often prefer sugary foods with a high energy density, which you swallow in large quantities in record time. "It is the 'eiderdown' food that modulates the emotional feeling after an event", explains Dr. Stéphane Clerget, psychiatrist.
Another effective nibbling cutter tip: we learn to manage acute stressful situations and thwart food urges.
relaxation
Sophrology, yoga, qi gong, meditation, anchoring, and positive visualization… are all disciplines that allow you to relax. From simple breathing exercises to more advanced techniques,
Cardiac coherence
Sit comfortably with your back straight, hands resting on your knees. Count slowly to 5 while inhaling, then again to 5 while exhaling. Repeat for 5 minutes. To help you, you can count on your fingers.
Start with 5 deep breaths by inflating the belly on the inhale and bringing it in on the exhale. Contract each part of the body going up from the toes to the head, then release slowly by performing the opposite path. Visualize an image that evokes lightness.
Cardiac coherence
Sit comfortably with your back straight, hands resting on your knees. Count slowly to 5 while inhaling, then again to 5 while exhaling. Repeat for 5 minutes. To help you, you can count on your fingers.
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