How to lose weight

To lose 6 to 15 pounds, you must rebalance yours meals and move a little more. Read these advices and fight!

Eat less and move more!

There are all kinds of reasons to have pounds in excess: from a unbalanced food to a too sedentary life, while passing by all the events of the life which can make an impact at the weight: pregnancy, menopause, advanced in age, nicotinic weaning, certain treatments (cortisone for example), hormonal imbalance… The remedy is always the same one: a temporary reduction of the caloric intake, associated to an increasing in the energy expenditure.

Once, you lost the pounds, to not to take them again, it will be necessary to continue to supervise the contents of the plate, especially if the cause of the overweight is mainly food.

Eat less but not a famine diet

To lose without pang of hunger nor deprives, adopt the following menus:

Breakfast:

- A not sweetened drink: coffee, tea, infusion.

- A cereal food preferably rich in fibers: wholewheat bread, with cereals or the sound, or cereals of standard breakfast type All’Bran, rolled oats, müesli. On the bread, paste light, butter reduced 15 or 40 % of fat contents, or jam reduced out of sugar.

- A dairy product, semi-skimmed milk, natural not sweetened yoghourt (possibility of sweetening substance), or soft white cheese with 0 or 3 % of fat contents.

- Possibly, a fruit.

Lunch and dinner:

- Cooked crudenesses and/or vegetables: count a spoon of oil by person for vinaigrettes, a little spoon with of oil or lightening butter or a spoon of light cream in hot vegetables.

- At least one of the two meals, a meat (to avoid the lamb and the skin of the poultries) or a fish or 2 eggs or 2 sections of ham: count 100 to 150 G according to your appetite.

- Try to cook this food without fat contents, or just with a small spoon of margarine or oil.

- A dairy product, for example a cheese portion to the one of the two meals (30 to 60 G), and a dairy produce with the other meal: natural not sweetened yoghourt or with the fruits 0 % of fat contents.

- A fruit

- Bread and/or a starchy food: pastes, rices, potatoes, semolina, corn, dry vegetables.

The proportions of bread and starchy foods must be adapted to your energy need, for example the equivalent of 1/6 of rod for a woman, and 1/4 or 1/3 of rod for a man.

Collation:

To take a collation is better than to crack in end-of-day. According to your feeling of hunger, you can be satisfied with a fruit or a dairy produce 0 %, or on the contrary to take a small more consistent pause: an individual biscuit sachet or an individual chocolate bar, with glass of semi-skimmed milk, or two farmhouse bread sections with two cheese (with maximum 10 % lipids) or a ham section.

The management of will extras: pork-butcheries, cracklings, dishes with sauces, pizzas and quiches, pastry makings, ices, candies…

All this food is rich in calories. You should not all remove, with the risk to be frustrated and to eat again later, but it is necessary to limit. For example, if you consume 5 spontaneously extras per week, try to be satisfied with 2 to 3 per week.

Same thing, for energy drinks, wines and other alcohols, sodas, fruit juice, divide at least by two your consumption.

To move more by giving pleasure

The physical-activity acts in two ways on the weight. On the one hand, one burns more calories while walking than while remaining sitted in front of the TV, logic! In addition, the regular practice of a sport makes it possible to increase the muscular mass gradually. And, more one is muscular, more one has a high energy need: in phase of diet, that helps to lose weight, in phase of stabilization, that makes it possible to offer some fantasy food without consequence.

All is pretext to move more: go to shopping on foot, walk the dog more, if one takes public transport: walk during one to two stations, climb, garden! You can also center the family leisures on the physical-activity: stroll with foot or bicycle, meetings swimming pool, started from foot or table tennis. If you decide you to put at a sport, do not forget to take the opinion of your doctor, or make a test of effort (essential after 40 years).

And if it does not work?

A reasonable rhythm of weight loss is about 500 G per week, that is to say 4 pounds per month. If it is a little faster at the beginning, and that attenuates then, it is fine. If you continue to lose 2 pounds per week or more, it is too fast: increase your proportions of bread and starchy foods, even your frequency of will extras. But if you lose 2 pounds per month, that can appear long to you and not very motivating, but as long as it works, do not reduce the energy contribution of the diet. If you do not lose weight at all, you should consult your doctor, to understand the cause of these pounds in excess and a dietician, who will make a good food program without deficiency.

Note: Your difficulty of losing weight can quite simply come owing to the fact that you followed several diets in the previous years: the more restrictions were made, and the less the organism will answer well to the diets.

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