You want to lose weight and do not really know how to do it?To lose weight permanently, it is better to make some food adjustments and some exercises rather than deprive yourself unnecessary
You can lose a few pounds on two conditions:change your eating habitsandincrease your physical activity.If you do not practice any physical exercise today, you do not necessarily have to playsports, but adaily walkor a littleswimmingevery week can already do a lot.
Warning !If youhave to lose five pounds or more, consult a doctorordieticianbecause you need regular follow-up.
The basic rules for losing weight
To change your diet, it is necessary toreduce the caloric contributions moderately, ie first the fat and the fast sugars.It is essential to respect good dietary practices (see “The guide to good food practices”) by adding a few simple rules.
Do not skip meals, especially thebreakfastwhich must stay copious.Have a light meal in the evening;
Do not eat anything except meals.If you are hungry between meals, drink a large glass ofwater, coffee or tea without sugar.Drink also before the meal and in the middle of the meal;
Continue to eat starchy foods at every meal : pasta, rice, potatoes orbread.They provide a sense of satiety and provide the energy you need, as well as fiber.On the other hand all that accompanies them is to limit: fat sauces, butter, cheese, fresh cream, etc.It is therefore necessary to consume thesestarchesalone or with a seasoning without sugar or fat;
Remove sugary soft drinks ;
Removealcoholandbeer.You can continue to drinkwine, preferably red, limiting yourself to one drink a day;
Avoid eating out of your home because it is more difficult to control your diet.In the restaurant it is sometimes possible, with friends it is more difficult … If you make a good meal to several, then you must try to reduce the quantities and especially never serve you a dish;
Chooseleanmeatsand focus on poultry without skin,fishand shellfish;
Beware of hidden fats : avoid all meats in sauce, fatty meats, gratins rich in milk, butter or cream, gruyere and eggs, fries, pastries and pastries, sweets and chocolate, ice cream, cakes aperitifs;
Eatvegetablesat will and in all their forms: raw, cooked, in soup;
Eat two fruits a day, but no more;
Cooking to be preferred
Meats: grilled or roasted;
Fish: grilled, baked or microwaved, or in foil;
Vegetables: steamed, smothered or microwave;
Make the seasonings and sauces the least greasy possible: put some oil, butter or cream, then use lemon, yoghurt, bouillon cube and soy sauce, finally season to taste with herbs and spices.
How to lose weight permanently?
To lose weight you have to rely on some solid principles:
Give yourself time, at least a month to lose 2 to 3 kilos;
While respecting these nutritional rules, to lose weight it is good to know how to choose the least energy foods.It is therefore useful to know roughly the nutritional value of some common foods (see “discover the nutritional value of food“).