Get back in the kitchen
We skip industrial products and prepare to eat good and healthy products. Why? Because at an equivalent portion, a home-prepared dish has a higher nutritional value (more fibers, vitamins, minerals …). And it is also more filling. No time? We develop the menus in advance, we start batch cooking (prepare bases on weekends to just have to reheat / assemble during the week). Cooking and preparation times are optimized (you can prepare two meals at the same time, for example). We cook in larger quantities to always have emergency portions in the freezer. If necessary, we opt for practical but healthy solutions such as plain frozen vegetables. “And above all, we keep it simple, recommends Valérie Orsoni, like steamed vegetables that are embellished with organic oils, fresh herbs or evenspices. “
Most? An American study showed that we naturally ate less sugars, fats and starches, and more fruits and vegetables when we made our own meals.
Focus on an efficient starter
One or two days detox allow to trigger the weightloss : it is an excellent booster. But there is no question of contenting yourself with leek juice for 48 hours. It would be both frustrating and inefficient. The right attitude? “We reduce our consumption of dairy products and we eliminate sugar, the gluten, yeast, red meat and alcohol, explains our expert. We favor fruits and vegetables, herbal teas and green tea in abundance, Whole grains, but also the oilseeds and seeds. “
Most? The draining herbal teas (meadowsweet, cherry tail, fennel, dandelion, burdock, milk thistle, liquorice …) fight against bloating and the Water retention.
Move without seeming to
30 minutes of moderate physical activity a day is the ideal tempo to lose weight and stay in shape, according to a Danish study published in the “Journal of Public Health” a few years ago. This is also what Valérie Orsoni advocates: “It is in regularity that we quickly obtain the best results, and not by doing a heavy session of two hours of exercise twice a week”. Concretely? We can practice the sport that we like, of course, but we especially add movement in our daily life: we forget the car for small errands and we do them on foot, we walk the dog longer, we dance with the children, we prioritize active leisure (bowling rather than a TV night) …
Most? Take a walk in the green (city park …) to improve your mood and fill up with vitamin D, essential for bones and muscles.
Keep your motivation at the top!
“Motivation is the trigger, the one that allows you to lose the first pounds and then start the positive spiral”, explains the coach. But that motivation often crumbles over the weeks. However, we can stay the course by applying these simple tips: keep a notebook ora “bullet journal”, talk about your project around you, set realistic goals and plan them, participate in challenges, move together …
Most? By maintaining your motivation, you gain confidence, you are proud of yourself and … you stay motivated more easily. It is a virtuous circle.
Practice mental detox
“Being permanently connected (social networks, e-mails, news, telephone, games, etc.) prevents us from being empty and having time to get bored, explains our coach. But being bored allows you to recharge the batteries. “Worse, being continuously polluted by your environment
causes stress and therefore an increase in cortisol levels, which itself induces fat storage in the abdomen and weight gain. Practicing mental detox consists of “allowing yourself one day a week, or two half-days to begin with, where you turn off your cell phone”.
Most? By disconnecting, we save time for other things (cooking, sport, outings with friends …). Knowing that in 2017, we spent 4 hours a day in digital activities (texting, videos, games …) according to the firm eMarketer.
Review your portions
According to the report of the Ministry of Health entitled “Food consumption of the French”, we absorb too much animal protein, sugar and starches (especially those with a high glycemic index), and devote less and less time to meals.
• The right quantities?
1 portion of cheese is 30 g (or 1/8 of Camembert), 1 portion of meat, it is 100 to 120 g maximum per meal, that of starches, between 100 and 200 g (cooked). And to adapt these portions to your real needs, you stay tuned to your body. “Eat according to your hunger: this is the fundamental rule to return to your balanced weight”, recalls Valérie Orsoni.
• How? ‘Or’ What?
We keep a starter (in a small bowl or a small plate), we take the time to chew well, savor and analyze the flavors, textures, colors, we only eat if we are hungry (otherwise , we skip or we postpone the meal) and we sit (calmly, of course) for 20 minutes minimum.
Most? Like the JapaneseOkinawa, who have no weight problem, we practice “kuten gwa” (the portions are smaller) and “hara hachi bu” (we stop eating before we are no longer hungry).
Valérie Orsoni’s anti-nibbling advice
We are boosting our consumption of Ceylon cinnamon (of good quality) because it regulates the blood sugar. As a result, less cravings and therefore less nibbles.
We do a blond psyllium cure for a week, at the rate of 1/2 tsp. to c. of psyllium diluted in a large glass of water just before each meal, for an effect satiety prolonged and reduced glycemic load of the meal.
We gradually increase to 1 tsp. to c. per meal, and we space the outlets if we ever feel that we are ballooning.
We impose a snack in the afternoon, always at the same time, or even in the morning at the start if the snacking is really problematic. We opt for natural foods: almonds (soaked for 12 hours in water then drained), 1/2 avocado with fleur de sel, raw cocoa beans, green vegetable juice … to avoid an increase blood sugar.
We exonerate. Because it is the best way not to let go and to assume its healthy cravings: “I’m hungry, I eat”. Stop deprivation and frustration!
We analyze. “But in fact, why this craving and this urge to crack? Was the previous meal too light? Poorly balanced? Is this the stress that makes me want to snack? “Taking stock allows you to avoid unnecessary snacking and to better balance your daily life (and to be proud of yourself).
Our expert: Valérie Orsoni, nutritionist, coach, founder of the slimming coaching site
Read also:
The 13 commandments to lose 10 pounds (or more) and keep them off
Weight loss: be careful not to lose your mind!
11 misconceptions about our diet
