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How to find the line after the end of the year holidays?
Did you go overboard during the holidays? Do not feel guilty, it is normal to take advantage of these festive moments. The important thing is not to let the pounds settle. Forget about strict and frustrating diets now. From breakfast to dinner, we explain how to lose weight without depriving yourself.
A balanced lifestyle or nothing!
This period of good resolutions is conducive to resuming a balanced lifestyle, both in terms of food and physical exercise. So, let’s stick to it! And if for you sport is hell, walking is the best solution. At least 30 minutes each day and at your own pace. For athletes, the ideal is to resume an activity twice a week. What does not prevent you and this, on the contrary, to make in addition a daily walk of 30 minutes… Are you a nibbler? Do you eat when you are no longer hungry? By analyzing your eating behavior, you will put your finger on your little faults. The idea: to regain the feeling of satiety. A little tip: eat more slowly, taking your time and taking short breaks. In any case, it is not advisable to go on a strict and restrictive diet (what is called cognitive restriction) because it says permanent deprivation, says frustration and says obvious cracking. The important thing is to eat everything but avoiding small excesses (sugars and fats).
Breakfast: yes if you like!
Good news for all those who skip breakfast and hear all the time “it’s not good, you absolutely have to eat in the morning”. : don’t force yourself anymore! Indeed, according to Dr. Serfaty-Lacrosnière, when we force people to eat in the morning when they are not used to it, they generally gain weight. On the other hand, if you love this time of day, consider having a drink, such as green tea, for example, which reduces cortisol, a stress hormone that promotes abdominal fat storage. Add to that foods with a low glycemic index that can last until noon. Prefer therefore bread with cereals, rye, bran (very good in case of transit problem) and wholemeal bread, white bread, baguette and cereals (except oatmeal and “All-Bran” cereals. , recommended). To this, you can add proteins: a plain yogurt with semi-skimmed milk or a slice of ham or turkey or a spreadable cheese that is low in fat. We also have the right to 10 grams of butter. Finally, if you are still hungry, finish with some fresh fruit. With this shock program, you shouldn’t go hungry before lunch. In any case, hydrate yourself well: at least 2 glasses of water in the morning or a bowl of tea because the shot of 1 liter and a half per day, that’s no story!
The top lunch = protein + starch + vegetables
Starter, main course, dessert is too much. So, opt instead for a plate with three essential components. Protein, first of all, for satiety and to keep muscle mass. It’s up to you to choose between meat (skinless poultry, filet mignon, flank steak …), fish (no more breaded fish and all that is fried), seafood (with lemon please and no mayonnaise!) or eggs. If you’re a vegetarian, lentils or soy cakes will do the trick. Vegetables should also be part of your breakfast, for their fiber, vitamins and low calorie intake. Just avoid cooked carrots, avocados and black olives. Finally, don’t forget the starchy foods: 3 to 4 tablespoons of rice or cooked pasta, for example, rather than potatoes which have a high glycemic index. A level tablespoon of oil for the whole meal is not prohibited. Finally, if you still feel hungry, finish with plain yogurt and / or fruit. In the afternoon, do not hesitate to have a snack. It is really only optional and should be limited to plain yogurt, fruit or a puffed rice cake. For cupcakes fans, prefer dry cookies provided you know how to stop! If you are more salty, prepare yourself a mixture of raw vegetables and proteins: tomato, cucumber, hard-boiled egg (or slice of ham or turkey) or why not a bowl of soup (less than 40 calories per 100 grams if you have it). buy ready-made).
A convivial dinner without too many calories
In case you haven’t opted for the soup snack, you can start your meal with a zucchini or pumpkin soup (rather than potatoes or carrots). Continue with lean proteins: white fish as a cure if you are a fan or oily fish twice a week. And if fish isn’t your cup of tea, white meat is fine. As an accompaniment, vegetables and salad with a maximum tablespoon of oil, but no starchy foods. To finish: a little fresh goat cheese, plain yogurt or fruit (no more than 2 per day). And if you like herbal teas, don’t deprive yourself …