Every year, particularly in the spring, new diets flourish, promising weight loss that is generally rapid and with less effort. However, according to recent surveys, diets result in 95% of cases in weight regain after 5 years. So, how to lose weight permanently and naturally?
Weight loss is the result of a calorie deficit in the organism. For our body to function, it needs energy that we provide in the form of calories from food. More our energy expenditure – related to the functioning of our organs (basic metabolism) and our physical activity – are important, the more our caloric needs are too. We are talking about input/expenditure balancewhich must be at equilibrium for the weight to be stable.
The only way to lose weight fast is to force the body to draw on its fat reserves by drastically reducing caloric intake and/or by significantly increasing expenditure. This therefore implies following a strict diet, with many food prohibitions, significant frustrations and risks of vitamin and mineral deficiencies.
The more a diet causes rapid weight loss, the more difficult it will be for the body, which will gradually put in place survival mechanisms consisting essentially of adapting its level of expenditure to the low caloric intake it receives. It will thus put itself in an “energy saving” mode, like an electrical appliance if it goes into standby, to survive this shortage.
After a first phase of very rapid weight loss, a slowing weight lossrequiring a further reduction in calorie intake to continue losing weight at the same rate: which is impossible in the long term, because no one can starve themselves without cracking for years. At the end of the regime or at the slightest crackthe body will automatically store the calories received, in prevention of a future caloric deficit. The weight regain is likely to be as rapid as the weight loss, and often even greater. It is by functioning in this way that people perpetually on a diet display an ascending sawtooth weight curvewith an organism that is more and more resistant to diets and that stores the kilos more and more easily.
Miracle diets therefore unfortunately do not exist, because if it is indeed possible to lose weight very quickly, it is on the other hand impossible not to regain the lost pounds over the long termquickly and at great hardship. To lose weight permanently, it is essential to take your time and reconnect with your body and the signals it sends us to tell us about its needs.
As obvious as it may seem, it is essential towait until you are hungry to sit down and eat. Humans and animals alike, we are all endowed with a very efficient and effective internal clock, which sends us the right signals at the right time so that our body functions properly. He thus sends us the feeling of hunger, when in calorie deficit and that the input/expenditure balance is no longer balanced.
When we eat without having had time to feel hungry, the calories absorbed will only be used a little and therefore risk being quickly stored as fat.
In addition, eating before feeling hungry prevents us from having access to satiety – defined by the fact of no longer being hungry – which is the second most important point for successfully losing weight without dieting.
Satiety is the second essential signal to recognize and respect to regain your healthy weight without going on a diet. It is the one that our body sends to us when it has received enough calories for the “intake/expenditure” balance to be balanced. Continuing to eat when we are full is to risk storing calories that our body no longer needs.
This second point is as important as it is difficult to observe, because we have all been conditioned to finish our plate so as not to waste or offend our host. So much so that many of us no longer know how to recognize it.
To be able to identify satiety and respect it, it is essential to eat slowly, being focused and attentive to everything we feel: textures, tastes, smells, flavors, colors… All our senses must be nourished by this that we eat. As soon as the gustatory pleasure decreases, it is a sign that satiety begins to arrive.
Eating slowly is an essential point because the message of satiety is not instantaneous and puts at least a quarter of an hour to get from the stomach to the brain.
Once these first two points have been acquired, it is already the assurance of not eating to excess and of meeting your energy needs, without having to count your calories every day.
The third important point is to demonize pleasure foods, those that we think are responsible for our overweight: sweets, chocolate, cheese, biscuits, crisps and others. Admittedly, these very calorie-rich foods must a priori be limited when you want to lose weight. But as long as they are eaten with hunger and pleasure, and with respect for satiety, they will not be stored by the body.
When hunger is really present and accompanied by very specific cravings – red meat, cheese, chocolate… – it is likely that our body is asking for the nutrients, minerals or vitamins that the coveted food contains: iron for meat, calcium and lipids for cheese, magnesium and sugar for chocolate. Like the famous “desires” of pregnant women in whom this mechanism is exacerbated, since the needs are directly linked to the proper development of the foetus.
It is therefore essential not to dismiss these cravings or to fool them with other foods, less caloric, which will not satisfy either the cravings or the needs. In the event of an irrepressible craving for chocolate, responding to it by eating a 0% yogurt only risks not satisfying the needs of our body and increasing our frustration. On the other hand, allowing ourselves a few squares to be enjoyed slowly and with all the senses awakened, will allow both to meet our needs and satisfy our desires.
To lose weight permanently, it is essential to take pleasure in eating, and therefore not to eat bland and tasteless. Exit the steamed zucchini with a slice of ham, which are unlikely to delight our taste buds: it is imperative give flavor to our menus!
Aromatic herbs (coriander, chives, dill, basil, etc.), spices (curry, paprika, cinnamon, nutmeg) and other condiments (soy sauce, Tabasco, Sriracha) are unparalleled for waking up a bland dish, And allow you to have a lighter hand on fat and other high calorie sauces.
Another advantage of these culinary aids: their very high concentration of vitamins, minerals and antioxidants, which allow them to limit deficiencies.
Among the main enemies of a stable weight: glycemic variations. The more stable the blood sugar level, the less prone we are to hunger, fatigue and munchies. Conversely, eating a very high GI food will cause a significant spike in blood sugar, to which the body will react with a spike in insulin (hypoglycemic hormone) often followed by so-called reactive hypoglycemia: sugar cravings as a result . Hence the expression “sugar calls sugar”.
To avoid falling into this vicious circle, it is therefore necessary to favor low or medium GI foods as much as possible. There are several low GI alternatives to white sugar: coconut sugar, acacia honey or even agave syrup are excellent ways to treat yourself without raising blood sugar.
Among the starchy foods, preference will be given to Whole grains (wholegrain, wild, brown or black rice), legumes and al dente cooking. Integrated into each meal, they will limit snacking between meals.
Also remember that the fiber content of a meal slows down the absorption of the carbohydrates it contains, hence the importance of always having vegetables and/or fruit on the menu.
Weight loss results from the deficit between caloric intake and energy expenditure. Does playing sports make it possible to act on this deficit and lose weight? In a way, yes. What is certain : the more active we are, the higher our energy expenditure and the easier it is to lose weight.
For the most sedentary, it is not a question of taking up intensive running overnight, but a simple change in your lifestyle can change things: walking more often, taking the stairs instead than the elevator or the escalator, getting off a bus or metro station before arrival, getting on a bike…
For the most athletic, regular physical activity, preferably endurance (cycling, brisk walking, running, etc.) can be practiced 2 to 3 times a week, for more than 20 minutes in order to allow the body to draw in their fat stores. Sport also helps maintain muscle mass, which consumes a lot of calories, even at rest: at equal weight and height, a more muscular person burns more calories than a less muscular one, even during sleep.
We are all tempted to believe that a drink taken before bed can help us melt like snow in the sun during the night. Even if there are slimming plants or essential oils that can help with weight loss, keep in mind that they will be useless if they are not accompanied by good eating habits and a better lifestyle. .
Plants can act on weight through different modes of action:
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