In France, one in two people suffer from overweight. As for obesity, it affects one in three adults. We speak of overweight from a BMI greater than 25 and of obesity when it exceeds 30.
“ Overweight and obesity rank fourth among risk factors for death, after high blood pressure, dietary risks and tobacco », Estimates the WHO (World Health Organization). Obesity is associated with many diseases, including cardiovascular disease, type 2 diabetes and cancer.
Nutritional education is the first weapon to fight against excess weight. If a strict diet is counterproductive (we can never talk enough about the yoyo effect), moving certain habits can bear fruit. An American dietician addresses people who need lose 20 kilos (or more) and offers a program of several steps, to be followed on a daily basis to see the numbers plummet on the scale.
Although these tips do not exempt you from nutritional monitoring, they can nevertheless help you boost your weight loss.
“ Keep in mind that losing 20 pounds may take six months for some people, while others will see their progress over the course of a year. There is no ideal time frame for losing weight, and every step forward is progress, no matter how long it takes “, shares Melissa Rifkin, MS, RDN, CDN, a dietitian based in New York, to our colleagues at Eat this, Not that.
Integrate protein into every meal
Proteins are very satiating, which will prevent snacking cravings. Instead of just having a bowl of cereal for breakfast or a sugary granola bar for your morning snack, incorporate protein into every meal. Combine your cereals with skyr (one pot provides 10 g of protein) or Greek yogurt and replace your granola bar with a protein bar.
For your meals, rely on lean meats like poultry to stock up on protein. You can also give pride of place to eggs, nut, cheeses And legumes (vegetable proteins).
Focus on fiber
Just like proteins, fibers have a very satiating effect. This nutrient also benefits the tube digestive and slows the absorption of glucose into your body, which prevents blood sugar spikes. Depending on age and gender, adults should consume between 22 and 34 grams of fiber per day. To do this, choose whole grain carbohydrates, increase the quantity of nuts and seeds and increase the proportion of fruits and vegetables rich in fiber (prune, almond, apricot, artichoke, red beans, chickpeas, lentils, cabbage.. .).
Stay hydrated
When you don’t drink enough, you may experience symptoms similar to those of the hunger. These may include lethargy, dizziness and difficulty concentrating. If you experience any of these symptoms, it could lead to overeating throughout the day, making weight loss more difficult.
To move
L’physical activity is essential to increase your energy expenditure. Also remember to eat well afterwards: skipping a meal or snack after your workout can hinder your weight loss goals. By eating after exercise, you will also benefit from good muscle recovery. Focus on a source of protein and carbohydrates within 45 minutes of finishing your workout. A simple snack of Greek yogurt with red fruits will do you the world of good.
Choose snacks better
Do you have a craving for a snack? Choose foods rich in fiber and protein, rather than a pastry or a chocolate bar. This can be a bowl of red fruits with skyr, an apple and cheese, carrots with hummus the afternoon…
Limit sodas, sweet cakes and candies…these are just empty calories which will not help you feel better, quite the contrary.
THE refined sugarfound in baked goods, desserts, sauces, sodas and more, can promote obesity and contribute to the risk of chronic diseases.
In the moment, these treats will bring you satisfaction. However, they are not conducive to satiety and after eating them, you will feel even worse.
