Lose weight is an objective which pursues numerous people. Unfortunately, they often turn to temporary diets promising very fast results.
Do not believe anymore in the miracle diets which promise you a big loss of weight on the short term. No serious diet will free you all at once of several kilos while allowing you to resume them. Simply because your body is not made for that. He tries to keep a balance and is going to set face in the face of a sudden calorie limitation.
Heis going to get rid of his muscles, to reduce his metabolism, and thus your energy needs to adapt itself to the low-calorie intakes. As a result, even with a severe limitation in your diet, you risk stagnating quickly. Furthermore, when you will resume your usual food, your metabolism has slowed down, you will resume again your kilos. Often with a small supplement because you were frustrated and will want to throw yourselves on the food.
Take your time
To lose weight correctly, you thus have to adopt a healthy diet in the long term and set practical goals. Obviously, this objective has to correspond to your case. A person who wishes to lose 3 kilos will have no rhythm of loss of weight so fast as an obese person.
It is advised to base itself on a rhythm of 500 g a week. If you have to lose a lot, this rhythm can reach 1 kilo a week. And if you are obese, to aim at 1,5 kilos a week is possible. It is with this type of objective that you can lose gradually some fat while keeping your results in the long term. Beyond, a diet of loss of weight will be too abrupt for your body, as he is previously indicated.
For a normal person, who wants to lose 5 kilos, it is thus possible to bank on 8 in 12 weeks of the diet.
Calculate your needs
The loss of weight is a finally rather simple process. He is based on the difference between the energy needs for your body and the daily ration of calories which you supply him. If this contribution is too much big, you enlarge, if it is too low, you make look slimmer.
If you resume the previous paragraph, you will understand easily that you thus have to aim at a calorie intake slightly lower than what your body needs.
And for it, you have to estimate these needs. Best, it is to use the computer of on-line calories that will take into account your current weight and level of activity. Of course, nothing is worth the practice with an evaluation of your food on a few days, so as to establish an ” average daily calorie intake ” which allows you to stay in the same weight.
From this result, you have to draw up a food reduced plan of 250 kcal. Thanks to him, you should begin to lose weight slowly. If your weight does not move, or if it falls too fast, adapt your calorie intake as a consequence, by reducing him or by increasing him about 100 kcal.
When you will have reached your weight goal, go back up slightly your food contributions so as to find the point of balance where your weight will remain stable.
Check your food
But to make up your diet, you also have to choose the good food which will bring you nutriments which you need.
Proteins have to make up approximately a quarter of your calorie intake. It is necessary, for it, to favor animal thin sources as the chicken breast, the ox in 5 % of fat, the fishes or fromage frais.
Carbohydrates will represent between 40 and 55 % of your calorie intakes. Consume especially food the Glycemic Index of which is low to avoid favoring the storage of fats. Basmati rice, lenses, sweet potatoes, oat flakes, etc.
Vegetables are also food to be consumed in abundance because they bring few calories and are in charge of micro-nutriments. Also eat fruits, 2 or 3 a day.
Lipids will bring 20 to 40 % of your calories through oil as those of olive and colza. But also, oleaginous plants as walnuts and almonds. Fishes fat as the salmon will complete your contributions while supplying you a good dose of omega 3.
Do not worry, in spite of what we can hear, the fat does not more make get fat than the other nutrients. It is only the excess of calories that is responsible for it. Thus, if you follow your hypo calorie food plan, you will have no problem.
Nutrition to make look slimmer Finally, drink enough water to avoid that your body reacts by making of the water retention. If you bring him enough, worth knowing 2 L approximately a day, he will not need to inflate pointlessly his reserves.
Get out of here!
Physical activity is not an obligation to lose weight. But there are advantages to that. First of all, it burns more calories. Your energy needs are then higher and you will need to lower your food intake to find yourself in deficit and lose weight.
Then, by stimulating your muscles, your body avoids destroying its muscle fibers too much to save energy. Your metabolism remains high, it always burns as many calories and you avoid stagnation in your diet.
For women, the sport allows acquiring a pretty curved, toned and firm silhouette. For men, an athletic physics see muscled with less fat. Ideally, you will do at least 3 sporting sessions per week of at least one hour, the best being to combine strength – or fitness – and endurance sports.
Example of a healthy diet menu
Here is a small example of a diet menu you can practice. It is designed for daily needs of about 1900 kcal minus 250 kcal.
** Breakfast ** (540 kcal)
– 1 cup of tea
– 65 g of muesli
– 100 g white cheese 0%
– 25 g of almonds
– 1 kiwi
** Lunch ** (440 kcal)
– 80 g green salad with nuts
– 1 tablespoon homemade vinaigrette sauce
– 150 g ground steak 5% bf
– 100 g cooked basmati rice
** Taste ** (270 kcal)
– 30 g dark chocolate (+ 70%)
– 30 g of dried fruit
** Dinner ** (380 kcal)
– 1 tomato
– 1 tablespoon homemade vinaigrette sauce
– 150 g of salmon pavé
– 200 g cooked lentils
– 30 g full bread
Total: 1630 kcal
To go further, and for those who want a muscular and dry physics, I invite you to read the article: Everything about the dry. But be careful to gain enough muscle before you start a dry, all in good time.