The 13 rules to lose 10 kilos (or more) without regaining them.


The 13 rules to lose 10 kilos (or more) without regaining them

weight loss in week


           You think you've got 20 pounds to lose? A very round figure, but so round that it probably doesn't correspond to anything worthwhile as far as you're concerned! To lose your excess weight (whatever it is), without regaining it and without losing motivation, discover the 13 rules of Nathalie Négro, dietician and head of the nutritional center of the Brides-les-Bains Spa.

1 : EVALUATE YOUR FITNESS WEIGHT

To assess your fitness weight, remember the weight at which you have been stable for at least 6 months. This fitness weight will be the limit of your diet. Going below it would force the body to over-stress and lead to failure.

2: FINDING THE CAUSE OF THE WEIGHT GAIN

Pregnancy, emotional disorders, stress, bad eating habits, or conflicting relationships with food: to eliminate the kilos that have remained clinging on, you have to identify where they come from.

3: SURROUND YOURSELF WITH HEALTH PROFESSIONALS

The greater the number of kilos to lose, the more essential it is to consult a dietician to avoid falling into the trap of a restrictive diet, being deficient under the guise of foods to be banned, and especially to protect oneself from the yo-yo effect, weight gain and stressful demotivation.

4: DO NOT SET A TARGET BY WEIGHT


The number of kilos to be lost can only be established with knowledge of each individual's fitness weight, so as not to force the patient to "forcefully walk against impossible weight loss". "It is absurd to set a round number of kilos that corresponds to nothing, only to a fantasy. Not everyone can weigh 60 kilos," explains Nathalie Négro, dietician and head of the nutritional centre at the Brides-les-Bains thermal baths.

Moreover, when you start a diet, you can't estimate how the body will react, and how far it is capable of going. To set a weight objective is perhaps to go beyond this limit point and to reduce to nothing all the efforts started to lose weight and to favour demotivation, the biggest enemy of weight loss.

5: DON'T SET A GOAL IN TIME

It is impossible to know how the body will react to the dietary restriction. As a result, there is no set goal in time. "This approach would not be productive and would lead people to become unmotivated," says Nathalie Négro. Weight loss monitoring should be implemented once a month at the beginning of the diet, then during the period at risk of weight regain, once or twice a year. "It is important to remember that weight loss is not linear and that throughout your changes in eating habits, you must listen to your body," adds the nutritionist.

6: DO NOT UNDERESTIMATE THE ROLE OF EMOTIONS

It is important to have psychological support to accompany you in your efforts. Emotions and stress play a key role in weight loss and weight gain. They encourage compulsive eating and snacking without hunger. Since weight loss is not a linear process, and that efforts do not bring instantly satisfying effects, they can generate stress and contradictory desires. "The support of a professional provides comfort and reassurance throughout the weight loss process," says Nathalie Négro.

7: ENSURE THE QUANTITY OF FOOD CONSUMED

To lose weight, you obviously need to eat less. But to avoid weighing everything you eat and not feeling like you're living in a food prison, you change your dishes. You get smaller plates (max. 18 centimetres in diameter), a 200 ml bowl and measure the fat with a teaspoon. Without thinking about it, the number of calories per meal will drop.

The distribution on the plate must always follow this rule: half will be vegetables, a quarter of protein and a quarter of starch.

8: DON'T MAKE A CLEAR CUT IN YOUR DIET

A restrictive diet that deprives you of pleasurable foods promotes frustration, compulsive consumption of "forbidden" foods and weight gain. It is preferable to gradually modify one's diet to eat less sugar, less fat and reduce the quantities. 

9: YOU DON'T CONSUME FOOD AT WILL


In the same way that we do not eliminate foods, we do not consume others at will on the pretext that they are low in calories or low in fat. In fact, all foods provide calories (for example, 500g of 0% fat white cheese = 220 Kcal = 1.2 croissants) and can promote digestive disorders (vegetables) and eating disorders.

10 : BEWARE OF FALSE FRIENDS

There are trap dishes that need to be identified. For example, since 30 grams of flour corresponds to 100 grams of cooked starchy foods, a very small eighth of a pizza or pie will be as caloric as 100 grams of a very filling starchy food. "To avoid being hungry, you have to eat a balanced and full diet, so we prefer wholegrain cereals to quiche," explains Nathalie Négro.

loss weight in one week


11: IMPLEMENTING PHYSICAL ACTIVITY

"Sport is a major asset for those who have decided to lose weight," says Nathalie Négro. But for the implementation of physical activity to be effective, it must be adapted to each personality and profile.

The ideal frequency? From 3 to 5 times a week and practice cardio, muscle strengthening and stretching at the same time. "But to achieve this goal, we take into account the activity of each individual. You don't go from nothing to everything. We set up steps and promote a sporting activity that the patient enjoys," explains the dietician. All these changes must be implemented over the long term. It is therefore not.

12: YOU DON'T COMPARE YOURSELF WITH ANYONE

For a diet to work, it must be completely personalized to the individual and his or her relationship to food. "Before changing anything in your diet or habits, you have to ask yourself if you can do it for the rest of your life," says Nathalie Négro. As with physical activity, you set your goal based on yourself and not on your friends, sister or stars!

13: BODY MASS INDEX IS NOT RELIABLE.

Stop unproductive calculations! You don't get on the scale every day, you don't calculate your BMI every week! "Weight loss is individual and patients don't fit into statistics," says the dietician. The only important value during this period of dietary changes is the downward evolution of the weight curve.


The 13 rules to lose 10 kilos (or more) without regaining them. The 13 rules to lose 10 kilos (or more) without regaining them. Reviewed by Ayoub Fekir on February 11, 2020 Rating: 5

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