You have grown a bit during the winter or during a change of life or a difficult period ... Result: you do not feel good in your body, and the loss of 2 to 3 kilos would do you good. Doctissimo give you some tips to lose weight without false notes ...
You can succeed in losing a few pounds to two conditions: change your eating habits and increase your physical activity. If you do not practice any physical exercise today, it is not mandatory to play sports, but a daily walk or a swim every week can already do a lot.
Attention! if you need to lose five pounds or more, go see a doctor or a dietician because you need regular monitoring.
To lose weight you have to rely on some solid principles:
Take the time, at least a month to lose 2-3 pounds;
Prevent cravings and fatigue;
Well stick to the rules laid down at the outset;
Avoid vitamin and minerals;
Do not use drugs or special foods for diet;
Keep a maximum of pleasure to eat.
Establish rules and stick
To change your diet, reduce calorie intake moderately, ie first the fats and sugars. Always observe good eating habits by adding a few simple rules.
Do not skip meals, especially breakfast, which must remain plentiful. Make a light evening meal;
Do not eat between meals. If you are hungry between meals, drink a large glass of water, coffee or tea without sugar. Also drink before the meal and the meal.
Continue to eat foods with every meal: pasta, rice, potatoes or bread. They provide a feeling of satiety and provide the energy you need, as well as fiber. However all that accompanies them is limited to fatty sauces, butter, cheese, cream, etc.. Therefore consume these carbohydrates alone or with a dressing without sugar or fat-free.
Remove sugary soft drinks.
Remove alcohol and beer. You can continue to drink wine, preferably red, limiting yourself to one drink per day.
Avoid eating away from home because it is more difficult to control your diet. The restaurant is sometimes possible, with friends is more difficult ... If you make a meal with others, then we must try to reduce the amount and do not you ever reused a dish
Choose lean meats and prefer poultry without skin, fish and shellfish.
Beware of hidden fats: Avoid all meats in sauce, meat fat, gratins rich milk, butter or cream cheese and eggs, fried foods, cakes and pastries, sweets and chocolate, ice cream, cakes appetizers;
Eat vegetables at will and in all its forms: raw, cooked, in soup;
Eat two fruits per day, but no more;
Choose the right mode of cooking:
Meat: grilled or roasted.
Fish: grilled, baked or microwave or wrapped in foil;
Vegetables: steamed, braised or microwave
Call seasonings and sauces less fat as possible: put a little oil, butter or cream, then use lemon, yogurt, bouillon cube and soy sauce, then season to taste with herbs and spices.
Determining first!
While respecting these nutritional rules to lose weight it is good to know how to choose foods that are less energy. It is therefore useful to know roughly the nutritional value of some common foods.
You have to be determined and not give in to the temptations. The first week is often difficult but the first pound lost is encouraging! However, small deviations are allowed provided they are exceptional. You have to find a balance without falling into the food obsession and frustration. Otherwise, you may crack and put you to snack impulsively, and then feel guilty and get back to rob you, and so fall into a cycle completely unproductive in relation to your weight loss goal!
by Jamal samaa
