Advice needed before starting a regime
Posted on July 26, 2008
Filed Under Weight Control |
Despite all the information they believe to know in the field of schemes, millions of French have difficulty in losing weight when they are overweight. The majority of French has not yet integrated to make an efficient, we need to eat healthy through good eating habits which must then be kept throughout his life.To eat, meals must be varieset proportions balanced food.
More than 70% of people starting a regime manage to lose weight for a few months or even longer. But more than 90% resume pounds lost after a few months or years, sometimes even earlier, and for some a few extra kilos.
Vary food, make real meal without jumping, and practice regular physical activity will help give you real strengths to lose weight and especially not to resume kilos lost.
Do not believe in miracles regimes, they do not exist
Do not believe in miracles and not be persuaded by arguments fearsome and effective marketing, such as “lose weight in 8 days without making efforts” or “lose 10 kilos in a month without ever resume.”
There is no miracle regime and multiply by bad diets may lead to take more weight and become obese.
Learning good eating habits: a serious now defines itself as a definitive change in eating behavior.
Eating remains a prerequisite to start a good diet: it must acquire a good balanced diet and adhere to the fundamentals of nutrition.
Eating is able to eat most foods.
Do not resume kilos lost requires permanently change their eating habits:
People with high blood pressure, diabetes, allergies and asthma for example, with chronic illness often take treatments for years or even for some of them throughout life. In the same way, start a regime comes first by acquiring new dietary bases that will maintain throughout his life to avoid resume kilos for reperdre and then return to the vicious circle regimes yoyos.
The change bad eating habits must be definitive.
Learn patience, accept a weight loss less dramatic and not consider losing more than 1 kilo per week
The weight loss should not exceed 1 kg per week, or 4 to 5 pounds per month. In losing more likely to provoke a resumption of weight faster, sometimes even more important than before starting the scheme.
A weight loss of 500 grams to 1 kilogram per week remains a reasonable goal advised by the vast majority of physicians.
Never lose sight of that weight loss is a primary objective but also that the most important in a regime is to stabilize in order not to resume its kilos.
Do not demonize or idealize food
Foods that are magic weight loss do not exist.
Too d ’strictly prohibited foods pose a danger causing envy, guilt and frustration. A person may eventually crack and throw himself on the food it consumed more and it might eat into even more important than before to start his regime.
A regime based on cabbage soup 3 times a day, for example, is totally absurd.
On the other hand, not to consume certain foods can cause food shortages.
Take the advice of his doctor
To inform his doctor of his desire to lose weight and the regime chosen.
Indeed, that they will avoid making mistakes and help you make this scheme.
It may also consider the possible need to consult a doctor nutritionist.
Establish a framework food and adopt a varied diet
A serious regime must allow for a more varied diet possible or all food groups are represented.
Power enough to eat
The practice of a regime must not leave on his hunger during the day or at the end of a meal.
Being well enough means that the caloric needs of the meals were well covered.
Take time and eat slowly
Take the time to eat quietly and without stress.
Eating more slowly can rediscover or discover foods with more pleasure and swallow and much less quantity, while satisfied with the organization.
The time spent chewing plays an important role during digestion
The feeling of satiety reaches the brain after 15 to 20 minutes.
Eating too quickly does not leave time for the stomach to satisfy and leads to eat more before it is.
The buds transmit messages to the brain which then sends to the stomach and intestine.
When you eat too quickly, too quickly mastiquant, are poorly transmits signals to the brain. So this one badly affects the digestive system, affecting the smooth progress of digestion.
Trying to eat the foods one by one can enjoy them quietly.
The pleasure is more intense when eating slowly.
Take 10 minutes longer at each meal.
Eating in that it does
It is essential to be able to eat without doing anything else, in order to concentrate on his meal and allow for better digestion and preventing want to eat more.
Do not eat while watching television, for example.
Rediscovering the pleasure of eating food you do not have the habit of eating and to help you for the regime.
Many people are surprised to discover or rediscover the taste for example green beans, fennel, broccoli, zucchini or spinach.
Accept relapses It is essential to accept without too much guilt relapse that may occur after a regime, such as taking a few kilosen learning how reperdre and recover his weight.
Rediscovering vegetables and fruit and adhere to the programme PNS (health nutrition program)
Increase servings of fruits and vegetables, at least 5 per day at each meal, if small hollow, fresh frozen or canned.
Take a real breakfast
A real breakfast must provide at least 20% of the caloric intake of the day, which is unfortunately far from the case of most people.
Devote time to your breakfast standing up 10 minutes earlier.
Foods that can be consumed during breakfast and to limit the small hollow at the end of morning milk or dairy products, yogurt or cottage cheese, fruit juice or fruit, a slice of ham, coffee, tea or chocolate , Bread or cereal, butter or margarine.
A balanced breakfast can be less hungry during the day
Determine the practitioner with the number of calories they consume each day requires.
During the consultation, the doctor will determine the number of daily calories needed for the proper conduct of the regime
Do not skip meals and 3 meals a day
It is essential to avoid skipping a meal.
Take a snack to 17/18 hours and have permanance fruit within reach of hands
A systematic snack in the late afternoon avoids nibbling.
The apple remains one of the easiest fruits to be transported
Reducing the quantities are used only once
Learn not to reservir several times
Drinking enough
It is necessary to drink at least 1 litre to 1.5 litres of water per day
It remains essential to drink water that does no calories, 1 liter to 1.5 liter per day of liquid in the form of water, tea or vegetable broth for example.
Limit alcoholic beverages and sweet
Limit alcoholic beverages and sweet that make a lot of calories.
A glass of wine during the meal is not totally contrindique. Remember, it is essential not to deprive ourselves and continue to give pleasure.
The tea could reduce stress and improve vigilance; On the other hand, tea is an excellent antioxidant because of its high content of flavonoids.
Eat less salt
The salt increases the sensation of hunger.
A reduced salt consumption leads to fewer accidents cardio vascular: The daily amount of salt are 1 to 2 g while the average french consumes 8 to 10 grams. But salt is present in 70% of food consumed daily.
80% of salt consumed is hidden in bread, sausage, soups, soups, cheeses and prepared dishes. Indeed, salt can increase the amount of water present in foods with the consequence of increasing their weight.
The decrease in the amount of salt remains one of the objectives of the ANC, recommended 6 to 8 grams per day.
A decrease of 25 to 35% of salt consumption would decrease the risk cardiovascualire 25 to 30% among patients with hypertension (study of July 2007 British Medical Journal) with a decrease in blood pressure.
Most international experts recommends lowering reduce 30% of our daily intakes of salt.
The labelling of the amount of salt in food consumed is a measure which should be systematic.
Make a choice in food
Eating more fish at least 2 to 3 times per week.
Vegetables and vegetables are recommended at each meal
Replace meat or fish with eggs or cheese to a meal.
Reduce the amount of certain foods like chocolate, cakes, peanuts…
With weigh once a week, on the same balance and under the same conditions
It is possible to make deviations from time to time and continue to give pleasure
Too many banned may cause a reverse effect: the person cracks completely loses control and eating more foods that were prohibited.
Making its races have eaten before: this will avoid buying products that you are trying too.
Avoid snacks between meals
Always in the fridge of fruit and vegetables
Small tips to help them eat better and lose kilos
autoriser a square of chocolate each day to avoid too much frustration.
Eating green vegetables which contain fiber and increase the sensation of satiety.
Prefer the crudites the meats: Consuming large amounts of raw vegetables because they are very little energy, calms hunger and contain many vitamins and minerals.
Pay attention to seasoning (butter, oil, mayonnaise…).
Cooking with herbs and spices to taste more dishes
Try other modes of cooking, steam oven, grilled….
Do not remove the bread, pasta, rice, potatoes, pulses because they contain starch and fibre, which calms the sensations of hunger.
No scheme without regular physical activity
All doctors are unanimous in affirming that no scheme is possible without regular physical activity
The association of physical activity is fundamental to consider losing weight.
The sport is involved in the stabilization of weight and muscle mass divided thus changing the silhouette while changing its shape.
Give at least 2 to 3 meetings from 30 to 40 minutes per week of sport
Doing exercises, jogging, walking, swimming, cycling
Make physical activity on a regular basis and progressive…
Do not hesitate to avoid taking his car to 1 km for example, do his shopping and climbing stairs on foot.
Recall that the recommendations of FMRC, Fond global research against cancer, recommends 30 minutes of physical activity each day.
Take the advice of a doctor in case of overweight because of the risks joints or cardiovascular disease.
The sport does not lose weight. Walk 1 km at medium speed leads to spend about 100 calories. To lose 1 kilo, it should be done for example 8 hours of swimming.
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