You have to absorb as many calories that we spend it. Fortunately, according to Dr. Pierre Nys, endocrinologist-nutritionist, “the body is well made: the appetite is normally designed to stop once we have had the necessary fuel. But to get there more easily, cook yourself, vary your foods and menus, do not add too much salt. Enjoy every bite, take pleasure, eat slowly. At each meal, choose green vegetables (salad, green beans, tomato, radish, zucchini, etc.), protein (meat, fish, egg, tofu …), legumes and whole grains with a low glycemic index (GI) (lentils, red beans, buckwheat, barley, quinoa … in moderate quantities) and a little fat ( about 2 tablespoons ofoil or equivalent). The rule: as little sugar, sugary drinks, alcohol and snacking as possible. »For a consumption of 2,500 cal per day, the National Agency for Food, Environmental and Occupational Health Safety (ANSES) recommends the following distribution: 81 g of protein, 88 g of lipids and 325 g of carbohydrates. This average figure of 2,500 calories per day should be adapted according to age, gender and activity.
Do not gain weight yes, but how to lose weight?
You have to eat fewer calories than you burn. “In practice, either we reduce the caloric inputs (with a diet), or we increase the outputs (via physical activity), or, more surely, we do both, summarizes Dr. Nys. Tailor-made is crucial: the causes of your overweight are probably not the same as those of your neighbor. The “eat less” strategy works in people with a large appetite because calorie control is necessary. But for everyone, the challenge is above all to eat better and increase their energy expenditure. And eating better starts with buying better. »How do you know if this product is good for your figure or not? Track these 4 pieces of information on the label:
• The shorter the list of ingredients, the better: rest a product that contains more than 4 or 5. Ideally: a single ingredient, such as “lentils” or “salmon”.
• The more precise the fat, the better: “vegetable oil” = rest (it’s probably palm oil), “olive oil” = take.
• The protein / fat ratio should not be less than 1: in other words, if your product provides more fat than protein, don’t buy.
• Beware of carbohydrates (= sugars): for an equivalent product, take the one that contains the least amount of sugars.
Take a good resolution!
Talk about it around you! A study quoted in “Small Treaty of Happiness 2.0”, by Christophe Deshayes and Jean-Baptiste Stuchlik (ed. Armand Colin), shows that if you do not formally resolve to lose weight, you will give up in 95% of cases. By proclaiming your goal around you, you are ten times more likely to achieve it. No one to talk to? Register on a free dedicated site, eg www.stickK.com (in English, but very easy to understand).