Some nutritional advice :
- Follow the nutritional recommendations for the general population, as they provide useful guidelines for maintaining a healthy weight: make sure to eat five portions of fruit and/or vegetables per day.
- Choose fish, lean meats, semi‑skimmed or skimmed dairy products, and starchy foods.
- Make gradual changes. Start with small adjustments, such as having only one dessert in the cafeteria, replacing a sugary dessert with a piece of fruit, and reducing your intake of alcoholic beverages, butter, and cream.
- Reduce snacking. Avoid buying high‑fat snack foods such as chocolate bars or pastries. Between meals, choose lighter options like fruit, raw vegetables, or fat‑free crackers. If you feel hungry, drink a large glass of water or chew sugar‑free gum.
- Fill your stomach before meals. Half an hour beforehand, snack on some raw vegetables or drink two large glasses of water; you will feel less need to fill up during the meal.
- Take your time when eating. A meal should last between twenty and thirty minutes, as your stomach needs time to signal to your brain that it is full. If you eat too quickly, you may end up consuming more than your body actually needs. Give your stomach enough time to feel satisfied. Chew your food more thoroughly (at least 20 times), pause between courses, and try not to eat in front of the television.
- Limit portion sizes. A Chinese proverb says that a bowl of rice tastes just as good as the whole pot, so try not to go back for seconds! Use smaller plates.
- Don’t feel obliged to finish your plate… or your children’s.
- Don’t forget the pleasure of eating. With the help of your doctor or a dietitian, make a list of the foods you enjoy and identify the lower‑calorie options. Treat yourself to those more often and explore new low‑calorie dishes.
How should you proceed ?
No WEIGHT LOSS without mathematics !
To lose 500 g per week, you need to eliminate 3,500 calories over 7 days (or avoid consuming them), which means 500 fewer calories per day. This can be difficult if you rely only on dieting, especially if you enjoy food. The most effective solution is the following: each day, burn 250 calories through exercise and eat 250 fewer calories than usual. Be careful not to eat less than 1,200 calories per day, as your body may start storing fat to protect itself from a perceived shortage. Do not skip meals, and eat at regular times. Use a pedometer, a smartwatch, or your smartphone to track your physical activity and keep yourself motivated to reach your daily goals.
And you should know that :
- The way you see your body won’t change overnight
- You will probably have some excess skin
- Your relationships may be affected
- You will spend a lot of money renewing your wardrobe
- Some people will think they are helping you…
